Sunflower Seeds And The Wonderful Health Benefits

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SUNFLOWER SEEDS

 

The Sunflower is not only beautiful, but the seed is an important protein plant-based seed.

The sunflower seed is a flat, oval, and black seed that is considered the fruit of the sunflower.

Sunflower seeds can be consumed as a snack or can be incorporated into meals. Sunflower seeds are quite versatile. You can eat them raw and whole. The kernels can be eaten raw after hulling the outer shells. You can also roast and have them salted or plain.

Hulled, raw, or roasted sunflower seeds are commonly used in baking too.

Sunflower Seeds

Sunflower Seeds

AMAZING HEALTH BENEFITS OF SUNFLOWER SEEDS

 

  • It aids digestion

Sunflower seed is a good agent to act down on the symptoms associated with constipation and irritable bowel syndrome (IBS). The enzymes present in the seeds regulate the secretion of digestive juices and eliminate unnecessary toxins from the body, making sure that your stomach and the gut keep on functioning well at all times.

 

  • Great source of Antioxidants

These mighty seeds are also high in Vitamin E, a group of fat-soluble compounds called tocopherols and tocotrienols. Vitamin E is well known to be a powerful antioxidant, which gives it anti-aging properties, in particular improving the elasticity of the skin.

 

  • Lowers Blood Cholesterol

Saturated fats(not good)are found in butter, margarine, lard, and shortening. When you replace saturated fats with unsaturated(good) ones, your cholesterol levels may fall and you would be healthierSunflower seeds may lower bad cholesterol (LDL) in serum. You also feel a sense of satiety when you eat them. This is because they are high in calories. Eating sunflower seeds can fill you up, so you don’t binge on high-cholesterol foods.

 

  • Improves Heart Health

Increasing consumption of seeds such as Sunflower seeds along with whole grains, nuts, and legumes is associated with a lower risk of heart disease.
It also decreases heart disease risk factors, such as “bad” cholesterols and blood pressure (Ros & Hu, 2013). This is because sunflower seeds contain a significant amount of fiber, which helps to unclog arteries and clear “bad” cholesterol from the blood.

 

  • Helps in controlling Diabetes.

Snacking on low cholesterol and low Glycemic index foods like sunflower seeds can help you manage your diabetes.

Sunflower seeds have a low glycemic index of about 20. Eating them and pumpkin seeds can prevent your blood sugar levels from shooting up (hyperglycemia).

The unsaturated fatty acids and polyphenolic compounds in sunflower seeds also have anti-diabetic effects. By controlling your sugar levels, you indirectly protect your liver, pancreas, and other vital organs.

 

  • Can prevent the onset of Chronic Disease

Selenium, another mineral found in high amounts in sunflower seeds, is also a powerful antioxidant.
Selenium fights oxidative stress in our body, which is an imbalance of oxidant and antioxidant levels. Preventing oxidative stress in our body prevents the onset of chronic diseases (Moylan & Reid, 2007).

 

  • For Balancing Hormones

Sunflower seeds are also rich in 100 different kinds of enzymes that regulate hormonal balance in the body.
For women especially, the enzymes in the seeds can balance out the production of estrogen and progesterone and prove to be helpful in managing the symptoms of premenstrual syndromes.

How to select sunflower seeds.

When purchasing unshelled seeds, make sure that the shells are not broken or dirty. Additionally, they should be firm and not have a limp texture. When purchasing shelled seeds, avoid those that appear yellowish in color as they have probably gone rancid. In addition, if you are purchasing sunflower seeds from a bulk bin, smell them to ensure that they are still fresh and have not spoiled.

Since sunflower seeds have a high-fat content and are prone to rancidity, it is best to store them in an airtight container in the refrigerator. They can also be stored in the freezer since the cold temperature will not greatly affect their texture or flavor but generally, do not purchase too much quantity at a go.

 

Sunflower Seeds

Sunflower Seeds

How to consume sunflower seeds

You can eat sunflower seeds raw or buy dry roasted seeds with or without the shell.
Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell.

Sunflower can also be okay like these;

  1. Sprinkle on a leafy green salad.
  2. Stir into hot or cold cereal
  3. Grind the seeds and use them as a coating for fish.

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Fenugreek Seeds And The Astonishing Health Benefits It Gives

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FENUGREEK SEEDS

 

Fenugreek is one of the oldest medicinally used plants, with roots in both traditional Indian and Chinese systems of medicine.

It is an herb in the same family as soy. People use its fresh and dried seeds, leaves, twigs, and roots as a spice, flavoring agent, and supplement. It was even described on an Egyptian papyrus dating back to 1500 B.C., according to the National Center for Complementary and Alternative Medicine.

 

Nutritional composition

One tablespoon of whole seeds has 36 calories and provides the following:[2.73 grams fiber2.55 grams protein21.2 milligrams magnesium19.5 milligrams calcium3.72 milligrams iron0.32 milligrams thiamine.0.13 milligrams manganese

Fenugreek seed

Fenugreek seed

Health Benefits Of Fenugreek Seeds

  • Raise testosterone and boost sperm count

Fenugreek may help increase low testosterone and sperm levels. In a 2017 study, 50 male volunteers took an extract of fenugreek seeds for 12 weeks. About 85 percent of the participants had an increased sperm count. The results also indicate that the extract consistently improved mental alertness, mood, and libido.

 

  • Improve milk production and flow

Fenugreek may help stimulate breast milk production and ease the flow. Practitioners of traditional Asian medicine have long recommended fenugreek for this purpose. In a 2014 study, 25 women who had recently given birth drank three cups of fenugreek tea daily for 2 weeks and saw an increase in milk volume in the first weeks.

 

  • Menstrual Cramps and menopausal problems.

Diosgenin, a naturally occurring compound in fenugreek that mimics the estrogen in the human body is accountable for its ability to minimize the effects of hot flashes and menstrual cramps, this is according to Michael Castleman, author of “The New Healing Herbs.”

 

  • Help treat skin problems

Fenugreek or methi can be used in face packs to help prevent blackheads, pimples, wrinkles, etc. Washing your face with water boiled with fenugreek seeds or applying a paste of fresh fenugreek leaves for twenty minutes on your face can work wonders for your skin.

 

  • Helps counter acid reflux or heartburn

One teaspoon of fenugreek seeds in your food can be an effective remedy for acid reflux or heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and soothe irritated gastrointestinal tissues. Before consuming, you can soak the methi seeds in water to make their outer coat mucilaginous.

 

  • Pain relief

Fenugreek has long been used for pain relief in traditional systems of medicine. Researchers think that compounds called alkaloids in the herb help block sensory receptors that allow the brain to perceive pain. In a 2014 study, 51 women with painful periods took capsules of fenugreek seed powder three times a day for the first 3 days of their periods for 2 consecutive months. They experienced a shorter duration of pain and fewer symptoms between the months.

 

  • Reduces Inflammation

Fenugreek’s glycosides and steroidal saponins (steroid precursors) have anti-inflammatory properties, people often take fenugreek to reduce the redness, pain, and swelling caused by inflammation, and use it for ulcers arthritis, and gout.

The herb shows promise for helping reduce the discomfort of skin conditions like eczema. Ground into a paste, fenugreek may even soothe certain skin conditions when applied topically. Try making a poultice — wrap fenugreek seeds in cloth, warm it, and apply it to your skin — to reduce inflammation

 

  • Induces and eases childbirth

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It also reduces labour pain. However, Excess intake of fenugreek seeds during pregnancy could put you at risk of miscarriage or premature childbirth.

 

  • Fenugreek for weight loss

Galactomannan, a water-soluble fiber found in fenugreek seeds, curbs your appetite by enhancing the feeling of fullness, which helps in weight management. Galactomannan also increases the body’s metabolism, which boosts fat burning as well as overall health.

Drinking warm fenugreek water is an effective way to reduce weight. This amazing recipe is simple and can be prepared quickly.

 

Fenugreek seed

Fenugreek seed

 

How to use fenugreek for weight loss.

  1. Firstly, roast some fenugreek seeds in a pan.
  2. Crush the seeds using a blender or mortar to make a fine powder
  3. Add 1 teaspoon of fenugreek powder to a glass of warm water and drink it on an empty stomach every morning to yield results in less than a month.

Caution: Fenugreek is considered safe and is widely used as a great tonic for various health benefits. However, the herb/spice is not recommended during pregnancy as it may cause early uterine contraction.

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Fennel Seeds And Its Immeasurable Importance To Health

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FENNEL SEEDS

 

Fennel seed is the fruit of Foeniculum vulgare – or what we commonly know as fennel.

It is a perennial herb with yellow flowers and feathery looking leaves. It belongs to a parsley family (Umbelliferae), a large assembly of herbs and spices including dill, anise, cumin, caraway, and others native to the Mediterranean, these aromatic seeds are used in several cuisines around the world.

Fennel seed has an oval shape and once dried takes on a greenish-brown color, which gradually fades to gray as the seed ages. Due to their similar sweet as well as subtle licorice-like taste, fennel seed is often confused with anise.

 

Fennel Seeds

Fennel Seeds

 

HEALTH BENEFITS OF FENNEL SEEDS

  • Helps Regulate Blood Pressure

Research published in the Journal of Food Science found that chewing on fennel seeds helped increased the nitrate content in saliva, making a good natural way to keep a check on blood pressure levels. Besides this, fennel seeds are also a very rich source of potassium and since potassium is an essential component of cells and body fluids, it helps control your heart rate and blood pressure.

 

  • Help Fight Diabetes

Science is constantly examining various options in dealing with diabetes mellitus. Current drugs are effective in managing this disease, but they come with side effects, especially over long term use. In the search for a better solution, science is turning to all-natural ingredients that have been extensively used in traditional practices.

Even the World Health Organization understands the hidden powers of all-natural ingredients and has recommended the development of herbal medicines, including anti-diabetic agents.

Fennel is one of such herbs, low on the glycemic index with an impressive list of active compounds including powerful antioxidants.

The beta-carotene in fennel seeds can reduce cholesterol levels in patients with type 2 diabetes. Also, fennel seeds have a low glycemic index. Hence, they can be a good addition to a diabetes diet.

Fennel seeds are also a good source of vitamin C. Intake of the nutrient may lower blood sugar levels.

 

  • Good for Constipation, Indigestion, and bloating

Tea prepared from fennel seed is considered very useful to help indigestion, bloating and constipation because of the oils found in these seeds.

For those with irritable bowel syndromes, the volatile oils found in fennel seeds can help kick start digestion by encouraging the production of gastric enzymes. For its multitude of gastrointestinal benefits, fennel tea is sure to help the digestive tract.

 

  • Promote bone health.

Fennel seeds are elements rich with calcium (Ca2+), magnesium (Mg2+), phosphorus (common ion form: H2PO3- or P3-), and vitamin K, which all partake in the bone-strengthening process. Fennel’s extensive antioxidant and anti-inflammation properties have been used for centuries as remedies against different types of infections, bruises, and scrapes.

These active compounds have shown to improve organ and tissue function, including maintenance of bones.

 

  • It can benefit Breastfeeding Women

Fennel seeds contain anethole. Some believe anethole mimics k you properties of the estrogen hormone and increases milk secretion in women. Fennel seeds may benefit lactating women as they also are known to be galactagogues (substances that promote lactation)

 

  • Improves Eyesight

Due to its antibacterial effects, fennel tea is often used to wash out the eye infections (such as conjunctivitis).
Macular degeneration is a common condition of vision loss among people over the age of 50.

A large-scale study involving over 41,000 participants showed that consuming a high antioxidant and flavonoid diets resulted in a lower risk of developing age-related macular degeneration (AMD).

Fennel seeds contain vitamin A, vitamin C, beta carotene (precursor of vitamin A), and zinc; all possess antibacterial and immune-boosting properties. These flavonoids, minerals, and vitamins repeatedly show improvement in vision and decrease of cataract development.

 

  • Provides Relief From Asthma And Other Respiratory Ailments

The phytonutrients in fennel seeds help clear sinuses. This may help relieve asthma symptoms. The expectorant properties of the seeds heal other respiratory ailments like bronchitis, cough, and congestion.

A study explored the relaxant effects of fennel seeds on guinea pig tracheal chains. It concluded the seeds could offer bronchial relaxation.

 

  • Helps Fight Bacterial Infections

The phytonutrients in fennel seeds also possess strong antibacterial and antimicrobial properties and may help in preventing the spread of various infections.

Test tube studies show that fennel extracts prevent the growth of several bacterial strains including Mycobacterium. tuberculosis (M. tuberculosis), Escherichia coli (E. coli), and Salmonellosis (Salmonella).

Such bacteria cause coughs, chills, fever, digestive discomfort, cramps, diarrhea, and fatigue. Fennel also contains antifungal benefits. This includes fighting harmful molds and yeast strains such as Candida albicans (C. Albicans), which is the most common strain responsible for human infections.

 

Fennel Seeds

Fennel Seeds

 

HOW CAN FENNEL SEED HELP IN BALANCING HORMONE?

  • Fennel is one of the very good aromatic veggies to balance your hormones and keep your skin glowing.
  • Fennel seeds contain phytoestrogens, which aid in hormonal balance in women. Consuming fennel tea on a daily basis can keep hormonal issues like polycystic ovarian syndromes(PCOS) Andrew hyperthyroidism.
  • Extracts of fennel have estrogen properties that help balance the female reproductive hormone. The hormonal imbalance caused by menopause has been shown to be reduced with the consumption of fennel seed extract.

 

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Flax Seeds And Its Great Health Benefits

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FLAX SEEDS

 

Flax Seeds, also known as common flax or linseed, is a member of the genus Linum in the family Linaceae.

It is a food and fiber crop cultivated in cooler regions of the world.
It is of different varieties – brown and yellow or golden, –  but they are largely with the same nutritional value.

Only yellow flax called Solin has a different oil profile.
Flaxseed is found in all kinds of today’s foods from crackers to frozen waffles to oatmeal.

The Flax Council estimates close to 300 new flax-based products were launched in the U.S. and Canada in 2010 alone.
Not only has consumer demand for flaxseed grown, but agricultural use has also increased.

Flaxseed is what’s used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids.

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

  • Omega-3 essential fatty acids: Flaxseeds are a rich sources of Omega-3 fatty acid: α-linolenic acid (ALA), short-chain polyunsaturated fatty acids (PUFA) “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
  • Lignans: Flax contains Lignan which has both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 80 times morephytoestrogenic lignans (secoisolariciresinol diglycoside-SDG) than other plant foods.
  • Fiber: Flaxseed contains both the soluble and insoluble fibres.

flax seeds

flax seeds

HEALTH BENEFITS OF FLAX SEEDS

  • Lower the risk of Heart Attack

Flaxseed is the richest plant source of the Omega-3 fatty acid and very low in saturated fatty acids (6 % per gram).
It also has moderate monosaturated fatty acids and rich in polyunsaturated fatty acids.

The fiber, phytosterols, and lignans in flaxseed help improve heart health.
This combination makes its oil extract great for persons who are at risk of having heart issues.

Phytosterols are molecules that are similar in structure to cholesterol, but they help prevent the absorption of cholesterol in the intestine.

The clogging of the arteries by droplets of bad fat Low-Density Lipoproteins (LDL) cholesterol has been identified as a contributory factor to high blood pressure.
Reduce Menopausal Symptoms.

Women who are in the early stage of menopause often experience hot flashes and night sweats, but flaxseed can help reduce these symptoms.

 

  • Boosts Immune System

Interesting also to note is the fact that flax protein, which helps in the prevention and treatment of heart disease, also supports the immune system.

Flaxseed contains bioactive peptides, such as cyclolinopeptide A, which have strong immunosuppressive and antimalarial activities, inhibiting the human malarial parasite Plasmodium falciparum in culture.

Because of the positive effect of this Omega-3 fatty acids, governments, and public health authorities in the Western world recommend increasing it in the diet.

 

  • Lowers Blood Sugar Level.

According to a 2011 study, the dietary fibers, lignans, and Omega-3 fatty acids, present in flaxseed have a protective effect against diabetes risk.

It highlighted that supplementation of the diet of type 2 diabetics with 10 g of flaxseed powder for a period of 1 month reduced fasting blood glucose by 19.7 % and glycated hemoglobin by 15.6 %.

 

  • Reduces Growth Of Tumour And Cancer

Men who are at risk of prostate cancer can add flaxseeds to their diet. One way to do this is to roast with low heat and blend it to powder form or add to sauce the way they are.

How to Select and Store Flaxseed: Seeds, Meal, Oil, and More

  • You can find whole flaxseed at the store, but you’ll probably want to chop or grind it up before eating. For most people, ground flaxseed is easier to digest than whole seeds.

It also ensures the nutrients are more easily absorbed by the body.
You can find ground flaxseed at the store (also called flaxseed meal or flaxseed flour), or you can buy whole flaxseed and grind it yourself in a coffee grinder.

  • You can also find flaxseed oil as well as flaxseed oil supplements available for purchase.

Flaxseed can be sensitive to heat and sunlight and has a reputation for spoiling quickly. It’s best to store your whole flaxseed in the refrigerator to keep it fresh longer.

If you grind your own flaxseed, keep the seeds in the fridge and take them out just before you’re ready to grind them. Then store the ground flaxseed in an airtight container, where it should stay fresh for a few months.

Flaxseed oil is usually sold in dark-colored bottles to minimize its exposure to light. Read the bottle’s label for storage details — most recommend storing in the refrigerator to maintain freshness.

 

flax seeds

flax seeds

HOW FLAX SEED HELP IN BALANCING HORMONES

What Causes Hormonal Imbalances In Women?

Note that the primary hormones we will cover here are estrogen and progesterone.
For women, the hormonal environment in the body changes dramatically week to week as the body navigates the phases of the menstrual cycle.

As a woman nears the end of her childbearing years, even more, hormonal chaos ensues.

Ultimately, post-menopause, both estrogen, and progesterone settle into a new low normal.

Our external environment and lifestyle also play a significant role in hormonal balance.

High-stress lifestyles, nutrient-depleted diets, inflammatory foods, endocrine-disrupting chemicals, and disruption of our circadian rhythm all have the ability to throw our body off balance.

Fortunately, there are things you can do with your diet and lifestyle to give your body a little extra support! One of these things is to consider including high-quality ground flaxseed in your routine.

Milled flaxseed has been a long-standing staple in a healthy diet thanks to the fact that it is packed with a ton of nutrients and essential fatty acids. Milled flaxseed is also extremely versatile and tastes great – two major perks that make this food easy to incorporate.

Since our body uses specific nutrients and fats to build hormones, let’s take look at how flaxseed specifically can help you attain hormonal balance.

  • Lignans in Flax

Lignans are an antioxidant-rich plant compound that behaves as a phytoestrogen. A phytoestrogen is a compound that can behave similarly to estrogen and modulate its effects in the body.

Flaxseed lignans actually seem to be able to increase or decrease the effects of estrogen in the body based on the particular need of the individual – cool, huh?

In menstruating women, studies have found that women who consume just one tablespoon of ground flaxseed per day reduced the number of anovulatory (absence of ovulation) cycles. They also attained more favorable progesterone to estrogen ratio.

In postmenopausal women, supplementing a diet with flaxseed produced a shift to the less biologically active form of estrogen. This could potentially provide protection against estrogen-induced cancers and health issues without negatively impacting bone health.

  • Fiber in Flax

While you may know that fiber is important for keeping your digestion regular and maintaining healthy blood lipid levels – did you know that regular digestion is also crucial for hormone balance?

Our liver has the ability to pack up excess estrogen and pass it off to our digestive tract for removal in a bowel movement. If we aren’t having regular bowel movements, this estrogen cannot be excreted from the body. If this happens, the estrogen may actually be reabsorbed through the intestinal tract, exacerbating hormone symptoms.

 

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HOW TO GET THESE QUALITY FLAX SEEDS

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Sesame Seeds And Its Outstanding Health Benefits

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SESAME SEEDS

 

Sesame seeds are from the sesame plant, which is one of the oldest oil-seed plants in the world. It’s extremely resilient and can be grown in a variety of climatic conditions. The seeds are very small in size, about 2 mm wide and 3-4 mm long.

They are ensconced within small pods that line the plant’s axes.
Originally, they were native to India and parts of Africa, but many other countries are now cultivating them as well.

Although it is an oily seed, the fat content in it is largely the healthy variety, which is why it is one of the healthier cooking oils used across the globe.

Sesame seeds can be purchased unshelled or shelled.

 

sesame seeds

sesame seeds

HEALTH BENEFITS OF SESAME SEEDS

 

  • Prevent Diabetes

Sesame seeds contain magnesium and other nutrients that have been shown to combat diabetes. The usage of sesame seed oil as the sole edible oil has been found to be effective in lowering the blood pressure and plasma glucose in hypersensitive diabetics

 

  • Anti-Cancer Properties

Sesame seeds contain magnesium which has anti-cancer properties. They also contain an anti-cancer compound called phytate. Sesame seeds have proven to be effective in reducing the risk of colorectal tumors, thus preventing colorectal cancer.

 

  • Reduces Hypertension

Hypertension is one of the biggest symptoms of ill-health in today’s day. The number of cases of hypertension has increased over the last two decades, and this growth has been attributed to the lifestyle we now lead, which includes a huge change in the way we consume food.

Consuming sesame seeds are an organic way to combat hypertension. The natural oils and fatty acids in the seeds prevent the development of several cardiac conditions

 

  • Improves Bone Health

Sesame seeds contain an impressive amount of essential minerals such as phosphorous, zinc, and calcium. While it is commonly known that calcium is essential for bone growth and for maintaining bone density, the effects of zinc and phosphorous are not to be ignored in this matter.

Consuming moderate amounts of sesame seeds every day can prevent the body from developing deficiencies that impact bone health. Furthermore, sesame seeds are a dietary recommendation for people who are already suffering from bone diseases

 

  • Boosts Metabolic Function

Optimum metabolism is key for overall health. It keeps the body strong and gives high levels of energy that can be used externally to perform work and internally for cellular function. In addition, it increases mobility and activity, and promote cellular growth. Sesame seeds enable as they are high in fiber.

Further, they are also rich in proteins that are broken down inside the body, and the components are reused in multiple bodily functions.

 

Sesame seeds

Sesame seeds product

 

  • Facilitates Digestion

It’s hard to comprehend, but these little seeds contain an impressive amount of fiber. Fiber is crucial to healthy digestion as it bulks up waste matter and then helps it move smoothly through the large intestine. In this way, fiber prevents the chances of bowel obstruction.

Moreover, it stimulates the peristaltic movement, which is characteristic of the small intestine as it is processing food. Consuming sesame seeds have been directly related to the reduction of gastrointestinal problems like constipation or diarrhea.

 

  • Protection From Radiation Damage

Sesamol, found in sesame seeds and sesame oil, has been found to prevent the DNA from being damaged by radiation. It also prevents damage to the intestines and the spleen.

 

  • Oral Health

Sesame seeds and sesame seed oil help in boosting oral health by removing dental plaque and whitening your teeth. Oil pulling, i.e. swishing your sesame seed oil in your mouth, can reduce the number of streptococcus mutants in both the teeth and the mouth saliva and boost the overall health.

 

  • Respiratory Health

The magnesium contained in sesame seeds prevents asthma and other respiratory disorders by preventing airway spasms.

 

  • Nullify The Effects Of Alcohol

Sesame seeds help the liver to decompose the harmful effects of alcohol as well as other substances that generate poisoning in the body.

 

  • Skin Benefits Of Sesame Seeds

Sesame is rich in powerful antioxidants and possesses antibacterial and antiviral properties. It offers several benefits to your skin by bringing blood and nourishment.

The oil extracted from sesame seeds is rich in omega-6, calcium, magnesium, phosphorus, iron, and vitamins B and E which have been used as products of beautification. Let us learn how sesame seeds are beneficial for the skin.

 

  • How to use Sesame Seed

The sesame seed has a mild, nutty flavor and is used to add taste and texture in many recipes. They can be consumed raw, but the wider application is to roast it and add it as garnishing.

More often than not, they are used in salads and as toppings on bread.
However, there are many seafood recipes, especially in Southeast Asian cooking, where the sesame seed is used prominently.

 

  • Sesame seeds for balancing hormones

They are also quite rich in phytoestrogens, among other important nutrients. … Summary Sesame seeds are a potent source of phytoestrogens. Regularly eating sesame seeds has been shown to increase estrogen activity in postmenopausal women

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