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The Seeds of Health
by Wendy Priesnitz
Birds might have small brains, but they are smart enough to know the value of
eating raw seeds. Seeds store the potential for life within their tiny shells,
making them a highly concentrated form of healthy food for birds and for humans.
Plants fill each genetic packet with vitamins, minerals, proteins, essential
oils and dormant enzymes.
The nutrients in seeds are quite fragile. So if they have been removed from
their shells, they need to be kept in the refrigerator. Eat only very fresh
seeds where the fragile oils have not been compromised by heat, light or air.
Some people find that sprouted seeds are more easily digested than the raw seed,
perhaps because their nutrients are somewhat less concentrated and their enzymes
more accessible.
 Pumpkin Seeds
Don't toss out all those seeds that are left over from your Halloween
pumpkin! Subtly sweet and nutty with a chewy texture, the roasted seeds are a nutritious and flavorful
treat. Pumpkin seeds are
available year around, however, they are the freshest in the fall when pumpkins
are in season.
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Most are
encased in a yellow-white husk, although some varieties of pumpkins produce
seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and
pumpkin seeds belong to the gourd or Cucurbitaceae family.
Pumpkin seeds contain a wide range of nutrients. They are a
very good source of the minerals magnesium, manganese and phosphorous, and a
good source of iron, copper, protein, monounsaturated fat and zinc. Sixty-eight
grams (two ounces) of pumpkin seeds provides 46 percent of the recommended daily value for
magnesium, almost 30 percent of the recommended amount of iron, 52 percent of
manganese, 24 percent copper, 17 percent of protein, almost 20 percent of
monounsaturated fat, and 17 percent of zinc.
Zinc is a trace mineral, in which many people are deficient. In addition to
helping balance blood sugar, stabilizing the metabolic rate and protecting the
immune system, zinc has been found to protect bone density in both men and
women. A study of 396 men ranging in age from 45 to 92 years of age that was
published in 2004 in the American Journal of Clinical Nutrition found a
correlation between low dietary intake of zinc, low blood levels of the mineral
and osteoporosis at the hip and spine.
Another recently publicized benefit from eating pumpkin seeds involved the
prostate. Apparently, pumpkin seeds contain a chemical substance called
cucurbitacin that can prevent the body from converting testosterone into a more
potent form called dihydrotestosterone, which contributes to prostate
enlargement.
According to the non-profit George Mateljan Foundation, which promotes healthy
eating, pumpkin seeds are also of benefit to those suffering from arthritis.
They cite animal studies that have favorably compared the addition of pumpkin
seeds to the diet with use of the non-steroidal anti-inflammatory drug
indomethacin in reducing inflammatory symptoms. Plus, pumpkin seeds avoid the
side effects of drug therapy, which include
increasing the level of damaged fats in the linings of the joints.
Like sunflower seeds, pumpkin seeds were an important part of the dietary and
medicinal lives of North America’s early residents. And like sunflowers, the
cultivation of pumpkins spread throughout the world when the European explorers
took home many of the agricultural treasures of the New World. While pumpkin
seeds are featured in the recipes of many cultures, they are a special hallmark
of traditional Mexican cuisine.
Pumpkin seeds should be stored in an airtight container in the refrigerator.
While they may stay edible for several months, they seem to lose their peak
freshness after about one to two months.
 Sunflower Seeds
Sunflower seeds should be at or near the top of anyone’s edible seed shopping
list. In addition to being the best whole-food source of Vitamin E (76 percent
of the recommended daily allowance), they are high in protein and naturally low
in carbohydrates. In fact, the only major nutrient they don’t supply is vitamin
D.
Every 100-gram (3.5- ounce) serving of sunflower seeds contains 30 grams of
unsaturated fats, 30 milligrams of linoleic acid (which reduces cholesterol
deposits in the arteries and veins) and 7 milligrams of iron (compared to 2½
milligrams in the same serving of beef). Flour made from ground sunflower seeds
is considered second only to brewers’ yeast as the richest source of iron.
Sunflower seeds also deliver phytochemicals like phenolic acids and lignans,
which may help prevent heart disease and cancer.
Sunflower seeds are also rich in B vitamins (especially thiamin and niacin),
potassium (which helps reduce sodium in the body) and in magnesium and
phosphorus (which help the body
absorb calcium). The calcium to phosphorus ratio makes the calcium readily
available for the building of strong bones. A mere 28 grams (one ounce) of
sunflower seeds also provides about one-quarter of our daily need for both
selenium and copper. Selenium is an antioxidant that has been shown to work with
vitamin E to protect cells from damage. Copper may also help prevent oxidative
stress, which has been associated with heart disease.
Since sunflower seeds are high in unsaturated fat, they are an especially
important addition to the menu for anyone on a high-protein, low-carb diet. In
the Nurses’ Health Study, Harvard researchers found that replacing 80 calories
of carbohydrates with 80 calories of either polyunsaturated or monounsaturated
fats lowered risk for heart disease by about 30 to 40 percent. Sunflower seeds
provide only four grams of carbohydrate per 28-gram (one-ounce) serving, two
grams of which are fiber.
With all this great nutritional value, it is fortunate that sunflower seeds are not a commonly allergenic food. When purchasing unshelled
sunflower seeds, make sure that the shells are not broken or dirty. They should
be firm and not have a limp texture. When purchasing shelled seeds, avoid those
that are yellow, 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 not rancid. 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 or freezer.
Purchasing really fresh sunflower seeds shouldn’t be too difficult, since they
are grown widely. While they are thought to have originated in Mexico and Peru,
they are one of the first plants to ever be cultivated in the United States.
They have been used for more than 5,000 years by North America’s indigenous
people, who not only used the seeds as a food and an oil source, but also used
the flowers, roots and stems for varied purposes including a dye pigment. The
Spanish explorers brought sunflowers back to Europe, and after being first grown
in Spain, they were subsequently introduced to other neighboring countries.
Flax Seeds
The reddish brown color of flax seeds mirrors their warm, earthy flavor.
Slightly larger than sesame seeds and equipped with a shiny, hard shell, these
tiny packets are a major source of omega-3 fatty acids, especially alpha-linolenic
acid (ALA), which helps promote heart health and has been the subject of over a
thousand research projects investigating its effects on numerous health
conditions.
Omega-3 fats are used by the body to produce Series 1 and 3 prostaglandins,
which are anti-inflammatory hormone-like molecules, in contrast to the Series 2
prostaglandins, which are pro-inflammatory molecules produced from other fats,
notably the Omega-6 fats. Omega-6 fats are found in high amounts in animal fats,
margarine and many vegetable oils. Omega-3 fats can help reduce the inflammation
that is a significant factor in conditions such as asthma, osteoarthritis,
rheumatoid arthritis and migraine headaches.
Omega-3 fats also produce substances that reduce the formation of blood clots,
which can reduce the risk of heart attack and stroke in patients with
atherosclerosis or diabetic heart disease.
They are also needed to produce flexible cell membranes, which are the walls
surrounding brain cells or neurons. The membranes allow in needed nutrients
while promoting the elimination of wastes. Electrical signals traveling through
the brain also get passed from one brain cell to the next through these cell
membranes. They consist almost entirely of fats, with about 20 percent of them
being essential fatty acids like Omega-3s. While important for everyone’s health
and optimum functioning, flexible cell membranes are critical for people with
diabetes since flexible cell membranes are much better able to respond to
insulin and to absorb glucose than the stiff membranes that result when the diet
is high in saturated and/or hydrogenated (trans-) fats.
Good health requires the right ratio of Omega-3 fatty acids to Omega-6 fatty
acids in the diet. The ideal ratio is around 1:2. The average North American
diet is more around 1:20 to 1:50, with way too much Omega-6 and not enough
Omega-3. The ratio present in flaxseed oil is about 4:1. However regular use of
flax seed oil can cause Omega-6 deficiency symptoms. So many people blend
flaxseed oil with other oils that contain more Omega-6, in order to get the
right balance. In the colon, Omega-3 fats help protect cells from cancer-causing toxins and free radicals, leading to a reduced risk for colon cancer.
Also helpful to colon health is the fiber that is present in flax seed. Fiber
can lower cholesterol levels in people with atherosclerosis and diabetic heart
disease, reduce the exposure of colon cells to cancer-causing chemicals, relieve
the constipation or diarrhea of irritable bowel syndrome sufferers and help
stabilize blood sugar levels in diabetic patients.
Magnesium is another nutrient that flax has in good supply. It helps to reduce
the severity of asthma, lowers high blood pressure, reduces the risk of heart
attack and generally promotes relaxation
Flax seed is also rich in lignans and contains 100 times more than the next best
source, which is wheat bran. Lignans are special compounds also found in other
seeds, grains, and legumes that are converted by beneficial gut flora into two
hormone-like substances called enterolactone and enterodiol. By reducing
bio-available estrogen, these phytoestrogens lessen the risk for breast cancer.
In animal studies conducted to evaluate lignans’ beneficial effect,
supplementing a high-fat diet with flaxseed flour reduced early markers for
mammary cancer in rats by more than 55 percent. Lignans can also promote normal
ovulation and extend the second, progesterone-dominant half of the menstrual
cycle, helping to restore hormonal balance in pre-menopausal women.
Flax has been known since the Stone Age. One of the first records of the
culinary use of flax seeds is from ancient Greece, where their health benefits
were well known. The early colonists from Europe introduced the flax plant to
the United States and then to Canada, which is now the world’s major producer of
flax.
Flax seeds can be purchased either whole or already ground. Although ground flax
seeds may be more convenient, whole flax seeds have a longer shelf life.
However, whole seeds cannot be digested and should be ground or pressed before
consumption. Once flax seeds are ground, they are prone to oxidation and
spoilage, so buy fresh or grind your own, and keep them refrigerated. Flaxseed
oil is especially perishable and should be purchased in opaque bottles that have
been kept refrigerated. Flaxseed oil should have a sweet nutty flavor, so check
for rancidity before use.
Hemp Seeds
Hemp seed is a nutritionist’s dream. In fact, it is considered by many dietary
experts to be one of the most nutritious food sources on the planet.
Shelled hemp seed contains 33 percent pure digestible protein and is rich in
iron and vitamin E as well as an ideal balance of Omega-3 and Omega-6 fatty
acids. It also has two special EFAs – gamma-linolenic acid (GLA), believed to
relieve menstrual breast pain, and stearidonic acid (SDA), a highly effective
Omega-3 rarely found in plant oils.
A recent report funded by the Canadian government states that hemp protein is
comprised of 66 percent high-quality protein, and that hemp seed contains the
highest percentage of this protein of any plant source. Hemp also contains three
times the vitamin E of flax. Unlike soy, it is not genetically modified, and it
doesn’t contain the anti-nutritional qualities commonly found in soy.
Hemp also contains abundant amounts of some important trace minerals, B vitamins
and fiber. A ten-gram serving (approximately one tablespoon) has six percent of
the recommended daily value of iron, 17 percent of the recommended amount of
magnesium and 50 percent of manganese.
Like the other seed oils described in this article, hemp oil may help alleviate
the symptoms of inflammatory diseases such as rheumatoid arthritis,
osteoporosis, Crohn’s disease and ulcerative colitis. Hemp oil also contains
GLA, the active component in Evening Primrose Oil, which may be successful in
the treatment of eczema, PMT, menopause and arthritis.
Hemp seed has been consumed for centuries. Indeed, it has sustained whole
populations during times of famine. Hemp was cultivated in China more than 6,000
years ago, from a wild plant that grew in central Asia. The Chinese recognized
hemp’s amazing nutritional value, and used it as a food source long before soy
foods. About a thousand years ago, hemp traveled to Europe, where peasants used
the plant in several ways, both food- and non-food-related. One of the most
popular uses was the making of hemp butter by grinding the tasty seeds. However,
there is no need to grind hemp seed; simply use as is, or toast to enhance its
nutty flavor. Refrigerate hemp products after they’re opened, and use within
eight weeks.
Many seeds are nutritional powerhouses. Udo Erasmus, nutritional writer and
proponent of healthy fats like flax seed oil, calls them “Nature’s ancient
superfood”.
Wendy Priesnitz is Natural Life Magazine's editor, a book author and journalist with
over 40 years of experience.
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