Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica).Chia seeds are small, flat and oval-shaped, with a shiny and smooth texture. The color can range from white to brown or black. They can be soaked in liquid and added to porridge, made into pudding, used in baked goods, smoothies or simply sprinkled on top of salads or yogurt. Soaking chia seeds before eating is optimal, but not necessary.
Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
Several studies have shown that chia seeds provide benefits for metabolic health, and reduce several risk factors for heart disease and diabetes. It contains many powerful antioxidants that may reduce the risk of chronic diseases, such as heart disease and cancer.
Chia seeds are an excellent source of many essential minerals, but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium and calcium.
Flaxseeds (also known as common flax or linseed) come in two basic varieties: 1. brown; and 2. yellow or golden (also known as golden linseeds).Most types have similar nutritional characteristics and equal numbers of short-chain omega-3 fatty acids. The exception is a type of yellow flax called solin (trade name Linola), which has a completely different oil profile and is very low in omega-3 FAs. Flax seeds produce a vegetable oil known as flaxseed oil or linseed oil, which is one of the oldest commercial oils.
Rich in omega-3 fatty acids, dietary fiber, and lignans (beneficial plant compounds), recent studies show flaxseeds may help reduce belly fat and lower your risk of heart disease, cancer, stroke, and diabetes.
Ground flaxseed – but not flaxseed oil – may also help with menopausal symptoms.
Flaxseed is being studied for many other conditions, ranging from cancer to diabetes to osteoporosis. At this point, there is not enough evidence to support flaxseed for these conditions.
Sesame seed is one of the first recorded seasonings. It grows widely in India and Asia. These tiny seeds come in shades of brown, red and black, but the most common color is a pale grayish-ivory. Sesame seeds have a nutty, sweet aroma with a milk-like, buttery taste.
These powerhouse seeds provide calcium, iron, magnesium, phosphorus, zinc, B vitamins, and dietary fiber. Due to their antioxidants, a recent animal study showed sesame oil may help lower inflammation and improve brain health.
In addition, sesame seeds contain many health benefiting compounds such as sesamol and sesaminol, they are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
The pumpkin plant, along with its seeds, has been used in the traditional medicine of many countries, including India and Mexico. Pumpkin seeds promote good prostate health and offer anti-inflammatory and cholesterol-lowering benefits. Subtly sweet and nutty with a somewhat chewy texture, pumpkin seeds are lower in fat than other seeds and offer essential minerals like iron, magnesium, and potassium. Pumpkin seeds also contain protective compounds called phytosterols, which likely contribute to their known prostate and heart health benefits
Cucurbitin is an amino acid that has shown anti-parasitic activity in vitro. Human studies conducted in China have shown pumpkin seeds to be helpful for people with acute schistosomiasis, a severe parasitic disease occurring primarily in Asia and Africa that is transmitted through snails. Preliminary human research conducted in China and Russia has shown pumpkin seeds can assist with resolving tapeworm infestations.
Sunflower seeds are more commonly eaten as a healthy snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels. The seeds can also be sprouted and eaten in salads.
When in-shell seeds are processed, they are first dried. Afterwards, they may also be roasted or dusted with salt or flour for preservation of flavor.
Excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are one of the best whole-food source of vitamin E, a nutrient that may slow the effects of aging, boosts the immune system, and prevents cardiovascular disease. They are also packed with four times more antioxidants than blueberries, walnuts, and peanuts, boosting the immune system and lowering blood pressure and bad cholesterol.
Hemp seeds are produced from the hemp plant, Cannabis sativa L. While hemp is commonly confused with marijuana, as it belongs to the same family, the two plants are quite different
Hempseed has an excellent content of omega-3 and omega-6 fatty acids, and contain all nine essential amino acids. These compounds have beneficial effects on our cardiovascular health. Recent studies, mostly in animals, have examined the effects of these fatty acids and dietary hempseed itself on platelet aggregation, ischemic heart disease and other aspects of our cardiovascular health. The purpose of this article is to review the latest developments in this rapidly emerging research field with a focus on the cardiac and vascular effects of dietary hempseed.