NUTS AND SEEDS 7 - HEMP SEEDS

 NUTS AND SEEDS 7 

HEMP SEEDS

    Hemp seeds are the seeds of the hemp plant. They are from the same species as cannabis but a different variety. Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.

HEMP SEEDS ARE INCREDIBLY NUTRITIOUS

   Hemp seeds are very nutritious. They have mild nutty flavor. It contains over 30% fat and rich in linoleic acid and alpha - linolenic acid. Hemp seeds are great source of Vitamin E and minerals like phosphorus, Potassium, Sodium, Magnesium, Sulfur, Calcium, Iron and Zinc.

MAY REDUCE THE RISK OF HEART DISEASE

    Hemp seeds contain the amino acid arginine, which produce nitric oxide in the body which is a gas molecule that makes the blood vessels dilate and relax, leading to  lowered blood pressure level and a reduced risk of heart disease. 

MAY  BENEFIT SKIN DISORDERS

    Hemp seed helps to relieve dry skin, improve itchiness and reduce the need for skin medication. 

GREAT SOURCE OF PLANT - BASED PROTEIN

    30 grams of Hemp seeds provide 11 grams of protein. They are considered as complete protein source which means that they provide all the essential amino acids. The digestibility of hemp protein is also better than other grains.

MAY REDUCE SYMPTOMS OF PMS AND MENOPAUSE

    80% of women suffer from physical or emotional symptoms caused by premenstrual syndrome (PMS) which is caused by the sensitivity to hormone prolactin. Gamma -linolenic acid found in hemp seeds products prostaglandin E1 which reduces the effects of prolactin.

    It helps to decrease breast pain and tenderness, depression, irritability and fluid retention associated with PMS.

    Hemp seeds regulates the hormone imbalances and inflammation associated with menopause.

AIDS DIGESTION

    Hemp seeds are a good source of both soluble and insoluble fibre which is beneficial for digestive bacteria and may also reduces the spikes in blood sugar and regulate cholesterol levels.

    Hemp seeds can be consumed as raw, cooked or roasted.

NUTS AND SEEDS 6 - SUNFLOWER SEEDS

 NUTS AND SEEDS 

SUNFLOWER SEEDS

    Sunflower Seeds are the fruits of the sunflower plant. The seeds are harvested from the plant's large flower heads. There are two main types of sunflower crops. One type is grown for the seeds and the others is grown for the oil. 

    The sunflower seeds are encased in inedible black and white striped shells, also called hulls. Sunflower seeds have a mild, nutty flavor and a firm but tender texture. It can be roasted to enhance the flavor but it can be eaten as raw

HEALTH BENEFITS OF SUNFLOWER SEEDS

NUTRITIONAL 

    Sunflower seeds are packed with nutrients. It is a rich source of protein, Vitamin B1 and B6, Iron, Manganese, magnesium, Zinc and Copper. Rich in Vitamin E and selenium. Sunflower seeds are good source of flavonoids.

INFLAMMATION

    Sunflower seeds lowers the level of C- reactive protein thus reduces chronic inflammation.

HEART DISEASE

Sunflower seeds blocks an enzyme that causes blood vessels to constrict. It may help blood vessels to relax, lowering blood pressure. Sunflower seeds are rich in unsaturated fatty acids, which helps lower cholesterol. It reduces the risk of heart disease.

DIABETES

    Consuming sunflower seeds daily may reduce fasting blood sugar level. The seeds are rich in protein and fat slows the rate of stomach emptying allowing a gradual release of sugar from carbohydrates.

    Sunflower seeds are high in calories so it has to be consumed in moderation. As they contain cadmium a compound which can harm the kidneys it has to be consumed in moderation. Eating a large number of sunflower seeds can result in fecal impaction. 

TIPS FOR EATING

     Sunflower seeds can be eaten as raw, or it can be added in granola bars, sprinkle on salad, add to stir fries, add to burgers, sprinkle over boiled vegetables, Add to baked goods.

NUTS AND SEEDS - 5

PISTACHIOS

     Pistachio nuts are edible seeds of the Pistacia tree contain healthy fats and a good source of protein, antioxidants and fiber. They contain several nutrients and can improve health of a person. People have been eating pistachios since 7000 BC. It is very popular around the world and used to prepare many dishes like flavored milk, ice creams, and desserts.

HEALTH BENEFITS OF PISTACHIOS

Loaded with Nutrients

    Pistachios are nutritious, 30 grams of pistachio provides 159 calories, 3 grams fibre, 6 grams of protein, and it is rich in potassium, Phosphorus, Vitamin B1, B6, Copper and Manganese.

High in Antioxidants

    Pistachios contain more antioxidant than other nuts. It has lutein and zeaxanthin, which is important for eye health. They protect eyes from damage caused by blue light and age related macular degeneration. Pistachios may help to protect against cancer and heart disease.

Low in Calories Yet High in Protein

    Pistachios has low calories compared to other nuts. It is high in protein. It contains amino acids which is necessary for dilating blood vessel to increase blood flow

Aids Weight Loss

    Pistachios are one of the most weight loss friendly foods. They are rich in fiber and protein which increase feelings of fullness and help to eat less. The fat content of pistachios will not be absorbed completely thus it helps for weight loss. Shelled pistachios are good for mindful eating.

Promote Healthy Gut Bacteria

    Pistachios are high in fiber which act as a prebiotics. Eating pistachios shown to increase the number of short chain fatty acid which has several health benefits like reduced risk of developing digestive disorders, cancer and heart disease.

May Lower Cholesterol and Blood pressure

    Pistachios reduce the risk of heart disease. It is high in anti oxidants thus it may lower blood cholesterol levels and improve blood pressure. 

May promote Blood Vessel Health

    Pistachios are a great source of the amino acid L- arginine, which play an important role in promoting blood vessel health. 

May Help Lower Blood Sugar Levels

    Pistachios have a low glycemic index so it doesn't cause blood sugar spikes. Eating pistachios can help promote healthy blood sugar levels.

    Pistachios are delicious and can be eat in variety of ways. It can be consumed as a snack, salad garnish or pizza toping and can be used to prepare in many desserts. 

NUTS AND SEEDS - 4

ALMONDS

Almonds are world's most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Almonds can be eaten as raw or roasted as a snack and it can be added to sweet or savory dishes. They are available as sliced, flaked, as flour, oil, butter and almond milk.

    

HEALTH BENEFITS OF ALMONDS

1. Almonds are a good source of many nutrients

        Almond is a good source of fiber, protein, Unsaturated fat, Vitamin E, Manganese, Magnesium, copper and Vitamin B2.

2. Almonds are Loaded with Antioxidants

        Almonds are excellent source of antioxidants which helps to protect against oxidative stress thus it improves skin health and reduces inflammation.

3. Almonds are High in Vitamin E

        Almonds are the best source of Vitamin E, lowers the risk of heart disease, cancer and Alzheimer's disease.

4. Almonds Controls Blood Sugar Levels

        Almonds are Low in Calories and Carbohydrates this makes almonds a good snack for people with Diabetes. It is rich in magnesium which lowers blood sugar levels and improves insulin function.

5. Almonds Controls Blood Pressure Levels

        Almonds rich in magnesium which helps to manage blood pressure levels.

6. Almonds Can Lower Cholesterol Levels

        Almonds are good source of unsaturated fat which lowers LDL cholesterol and maintains HDL Levels

7. Almonds Helps for Weight Loss

        Almonds are low in carbohydrates and high in protein and fiber which increase the feelings of fullness helps people to eat fewer calories. It also reduces hunger and desire to eat snacks. Consuming almonds shows improvement in waist reduction and overall weight loss.

8. Almonds Prevent Cancer

        Almonds are good source of anti- cancer properties which lowers the risk of breast cancer. 

9. Almonds Improves Heart Health

        Almonds helps to improve fat levels in the blood. It reduces blood pressure and improves blood flow which helps to boost heart health.

10. Almonds Boost Bone and Teeth Health

        Almonds contain Calcium, Magnesium, Manganese, Copper, Vitamin K, and Zinc which all nutrients contribute to bone and teeth health. 

 NUTS AND SEEDS - 3

PUMPKIN SEEDS

    Pumpkin seeds may be small, but they are packed with full of valuable nutrients. Eating a small amount of them can provide with the sustainable quantity of healthy fats, magnesium and Zinc.

Health Benefits of Pumpkin Seeds

• Pumpkin seeds has 151 calories for 100 gram mainly from fat on protein. They also contains a lot of antioxidants, potassium, vitamin B2 and folate.

• Rich in Anti-Oxidant : Pumpkin seeds contain antioxidants like carotene oils and Vitamin E. It can reduce inflammation and protect the cells from harmful free radicals 

• Reduce the risk of cancer : Including Pumpkin seeds in the diet helps to reduce the risk of stomach, breast, lung and prostate  cancer. Eating pumpkin seeds regularly helps to reduce the risk of breast cancer in post menopausal women .

• Improve prostate and Bladder health : Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia, condition in which the prostate gland  enlarge causing problems with urination. Consuming Pumpkin seeds can help to treat the symptoms of an overactive bladder.

• High in Magnesium : Pumpkin seeds are one of the best sources of magnesium which helps to reduce blood pressure, reduce the risk  heart disease, forming and maintaining healthy bones and regulate blood sugar levels.

• May Improve Heart Health:  Pumpkin seeds a good source of magnesium, antioxidants, zinc and fatty acids which all  help to keep the heart healthy.

• Can Lower the Blood Sugar Level : Pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar levels.

• High in fibre :  Pumpkin seeds are a great source of dietary fibre which promotes good digestive health. Prevents obesity.

• May Improve Sperm Quality : Pumpkin seeds are rich source of Zinc they may improve sperm quality. Pumpkin seeds also contribute to a healthy testosterone levels and improve overall health. 

• May Improve Sleep :  consuming Pumpkin seeds before bed which has a natural source of tryptophan and amino acid that can help promote sleep.  zinc in the seeds can also help to convert tryptophan to serotonin which is then changed in the melatonin the hormone that regulates the sleep cycle.

NUTS AND SEEDS - 1 - SESAME SEEDS

 NUTS AND SEEDS -1

    Nuts and seeds are rich in protein, essential fat, fibre, vitamins and minerals. Nuts are actually the seeds of plants. some are the seeds of trees, and some are the seeds of a legume. Seeds are come from vegetables, flowers or crops grown for a variety of uses. 

    There are many nuts and seeds are available which should be included in the balanced diet for a person. Consuming nuts and seeds daily will help to keep the health better and helps to avoid many chronic conditions.

    In this series of Nuts and seeds we going to see the varieties of nuts and seeds and their health benefits. This week we going to read about sesame seeds.

SESAME SEEDS

    Sesame is a flowering plant in the genus Sesamum, also called benne. It is cultivated in India and Africa mostly and in tropical regions around the world for its edible seeds which grow in pods. Sesame Seed is one of the oldest oil seed crops known, domesticated over 3000 years. Sesame seed oil is names as " Gingelly oil".

    Sesame seeds are available in white and black color. Black sesame seeds are used mostly in regular cooking whereas white sesame seeds are used in baking, seasoning etc., 

    Here are the health benefits of sesame seeds

1. Sesame seeds on good source of fiber. 30 grams of sesame seeds provides 3.5 grams of fiber. It supports digestive health and reduces the risk of heart diseases, cancers and type 2 diabetes.

2. Regular consumption of sesame seeds may help decrease high cholesterol and triglycerides which are risk factors for heart disease. Sesame seeds contain two types of plant compounds lignans and phytosterols that may also have cholesterol lowering effects.

3. Sesame seeds supply 5 grams of protein for 30 grams. To increase protein availability, use roasted sesame seeds. The roasting process reduce oxalates and phytates compounds that increase the digestion and absorption of protein.

4. Sesame seeds are high in magnesium, which may help to lower blood pressure. It also contains Vitamin - E helps to prevent plaque formation in the arteries, maintains healthy blood pressure.

5. Sesame seeds contains Calcium, Magnesium, Zinc and Manganese which boost the bone health.

6. Sesame seeds may fight inflammation

7. Sesame seeds are good source of B vitamins especially in B1, B3 and B6. 

8. Sesame seeds contains iron, copper and Vitamin B6 which Aids the blood cell formation

9. Sesame seeds are low in carbohydrates while high in protein and healthy fats all of which may support blood sugar control

10. Sesame seeds rich in antioxidants which help fight oxidative stress.

11. sesame seeds are a good source of Zinc, selenium, copper, iron, vitamin B6 and Vitamin E which supports the immune system.

12. Sesamin, a compound in sesame seeds has anti-inflammatory and antioxidant effects that may protect the cartilage thus reduces arthritis knee pain.

13. Sesame seeds are a good source of selenium, which plays a vital role in making thyroid hormones. 

14. Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Therefore sesame seeds might be beneficial for women, when estrogen levels drop during menopause.

15. Sesame seeds can give a nutty flavor and subtle crunch to many dishes. use roasted sesame seeds to enhance the flavor and nutrient availability.