Health Benefits of Seeds

If you are looking to add some quick and easy items to your diet that pack a supercharged nutritional punch, head to the seed aisle at your local grocery store.  There are a number of healthful seeds readily available, and there are a variety of ways to enjoy them.  So which types should you be looking for and how should you include them in your diet?  Let’s find out!

Flaxseeds

In terms of nutrition, flaxseeds are one of the best types of seeds that you can include in your diet.  They are extremely high in omega-3 essential fatty acids.  These healthful fats have been shown to reduce inflammation in the body and can help to lower the risk of cancer, arthritis, and even heart disease.  Omega-3 fats are also associated with brain health, and may even help to fight against anxiety and depression.

You can purchase flaxseeds in several different forms including whole, ground, or as oil.  One important note when adding these to your diet, is that our bodies cannot digest whole flaxseeds completely.  While no harm will come to you if you are to consume them whole, your body will not be able to extract all of the nutrients.  This makes them an excellent choice to use in smoothies.  Flaxseed oil is also a great choice, and is perfect for salad dressings.

Chia Seeds 

Chia seeds have been growing in popularity over the last several years, and for good reason.  These power packed seeds are loaded with a variety of minerals including calcium, manganese, and phosphorus, which are extremely important for strong bones and teeth.  One serving of chia has close to 20% of the recommended daily intake for magnesium, which is necessary for preventing osteoporosis.

Chia seeds are also a wonderful source of protein, and like other plant foods, do not contain any cholesterol.  The combination of a high percentage of protein and fiber make these an excellent snack to help you feel full.  This can help to reduce food cravings and the desire to snack on less healthful items throughout the day.

Sesame Seeds

When most people think of calcium, sesame seeds may not be the first thing that comes to mind, but maybe they should be!  These tiny seeds are a great source of this vital nutrient, as well as many others.  For the largest calcium kick, make sure to enjoy unhulled sesame seeds.  When the hull is removed, it may also remove a large portion of the calcium.

Are you one of the many people that enjoy hummus?  If you are, you may not have even known that you have been eating sesame seeds.  Tahini, a crucial ingredient used in making hummus is actually just ground sesame.  These tasty seeds are also delicious as part or a stir-fry or anywhere you want a little extra crunch!

Pomegranate Seeds

Pomegranates may be intimidating, but they are so worth it!  The seeds that are waiting inside are not only delicious, but also packed with nutrients.  They are an excellent source of vitamin B6, vitamin C, and potassium.  Pomegranate seeds are a perfect snack by themselves or great sprinkled on top of a salad.    If you haven’t tried these before, treat yourself!

There are a variety of seeds available with a wide range of flavors and uses.  Find a way to fit more of these into your diet and start reaping the health benefits!

Foods For Brain Health

The human brain is the central command center for our nervous system.  It contains close to 90 billion nerve cells and communicates with all of the organs and muscles in the body.  Our brains are the most complicated part of our bodies and are responsible for language, learning, memory, emotions and social interactions.  It is easy for us all to agree that brain health is incredibly important, and without it we don’t have much else!

With that being said, the health of this critical organ is closely related to our lifestyle choices, environment, and the foods that we choose to eat or avoid.  This is exciting news, because it means that we can all be proactive in improving our brain health.  So just what should you include in your diet to boost your brainpower?

Omega-3 Foods

Whether you are interested in biochemistry or not, chances are that you have heard the term omega-3 used in relation to food.  This type of dietary fat has received an enormous amount of attention in recent years, and rightfully so.  Omega-3 fats have a host of benefits including lower blood pressure, lower triglycerides, and improved blood vessel function, but can also have a healthful impact on the brain.

In a recent study, researchers found that omega-3 polyunsaturated fatty acids may improve the function of the glymphatic system.  This system is responsible for clearing waste from the brain and this could help to reduce the chances of Alzheimer’s disease.

There are a variety of plant and animal sources of omega-3 fats.  Flaxseeds, walnuts, soybeans, and chia seeds are all great plant sources of this healthful fat.  If you are looking for animals that are high in omega-3, seafood such as salmon, sardines, and tuna are all wonderful choices.

Blueberries

Blueberries have been known to be hugely beneficial to our health for years, but recent research is also pointing to their ability to positively impact brain health.  These delicious berries are high in antioxidant nutrients and may help to protect nerve cells that have a high risk of oxidative damage. 

A recent study of blueberries showed individuals improve their memory as well as cognitive function and access to concepts and words.  Using an fMRI, researchers were able to see an increase in brain activity in a group that included blueberries in their diet.  Blueberries may also help memory in the short term, and can assist in a person’s ability to concentrate.  Just a small amount of these or other flavonoid containing berries can make all the difference!

Leafy Greens

Leafy green vegetables have a wide range of health benefits, but new evidence shows that these types of plants may help with brain function as well.  The vitamin K found in spinach and other greens can help you to be more mentally sharp and may help slow the process of age-associated cognitive decline.  This is great news, because it offers us a way to potentially protect our brains from dementia and Alzheimer’s disease.  If you don’t like spinach, don’t worry!  Kale, collard greens, and mustard greens are high in this beneficial vitamin.

Boost Your Brain Power

There are no foods that are a cure all for brain conditions or that can singlehandedly protect the brain from damage.  The best thing that you can do to be proactive about your health is to eat a wide range of foods that contain the vitamins and minerals our bodies need to function properly.  Including foods that are high in omega-3 fats, are antioxidant rich, unprocessed, and closest to their natural state is an excellent place to start!

Supplements vs. Real Food

It comes as no surprise that we all need vitamins for our bodies to function properly and to live a healthful life.   A booming supplement industry has each vitamin, mineral, and amino acid neatly packaged up and ready to sell you.  So, is there any difference in the vitamin C pill that you can take with a glass of water or the vitamin C that you would find in a fresh orange?  This is important to know as you make decisions for yourself and for your family.

Food Habits

As humans, most of us want to find the path of least resistance or the easiest way to do things.  The supplement industry caters to our desire for “easy”, and many people are under the illusion that if they take a handful of vitamins, they are indeed healthy.  This can be problematic, as it can lead to poor food choices.  The example of a person that takes a variety of supplements and then chooses to eat fast food frequently throughout the week is far too common.  The truth is that many people need to learn new habits surrounding food.  Each time that you reach for a fish oil pill instead of cooking a piece of fish, you are not allowing yourself to develop a new relationship with food.   

Multifaceted Foods

Whole, unprocessed foods that are close to their natural state are complex.  They contain a variety of vitamins, minerals, and other beneficial compounds.  When you eat a carrot, you get over a dozen vitamins and minerals including vitamin A, vitamin K, vitamin C, potassium, and folate.  All of these work together to provide your body with what it needs to function properly.  In addition, eating fruits, vegetables, and whole grains also provides fiber to the diet.  This is an area in which most people struggle, and increasing fiber can have a tremendous impact on a person’s health.

Regulation

Shockingly, the supplement industry is unregulated.  This means that companies can make a variety of claims, which may not have been proven.  Some studies have shown supplements to contain up to 80% less than the declared amount on the package!  On the other hand, although vitamins are essential to our survival, there is level in which they become toxic to us.  Although you have nothing to fear if you are eating real food, it is very easy to reach those levels in pill form.

Final Thoughts

While there is nothing wrong with including supplements or a multivitamin in your daily routine, it is important to remember what these products are meant to be – supplements.  This means that they should be included along with whole foods and a well-rounded healthful diet.  These products should be used to fill in the gaps during certain situations when it can’t be done with food.  You can take a vitamin C supplement, but it’s no replacement for a red bell pepper!

Nutritional Yeast

While we can all agree that nutritional yeast may have the least appealing name possible for a food, it is certainly something you may want to consider including in your diet.  Never heard of nutritional yeast?  You are not alone!  Although it has been around for quite a while, it has just recently started to become more popular and a larger number of grocery stores are now carrying it.  So just what is this mysterious product and why should you be eating it?  Let’s find out!

WHAT IS IT?

Nutritional yeast differs from bread and other yeasts in that is deactivated.  This means that it can’t be used as a substitute when making dough, and shouldn’t be confused with the type of yeast that is used in baked goods.  The yeast is grown on a food source, in some cases molasses, harvested, then dried and finally broken into small flakes.  This finished product has a wonderful nutty and cheesy flavor that is delicious with a wide range of foods.

WHY SHOULD YOU EAT IT?

While these yeast flakes may be small in size, they pack a supersized nutritional punch!  Nutritional yeast is loaded in protein, and in a ¼ cup serving, you get 8 grams or close to 16% of the recommended daily value.  In addition, it is a great source of fiber.  In that same serving size, you can get close to 12% of what is recommended daily.  While it is true that not all brands are created equal, it is common to find high levels of B₁₂ in most.

Are you ready for the best part?  In addition to being a great source of protein, fiber, and B₁₂, there is almost no downsize to nutritional yeast.  There is zero sodium, zero cholesterol, zero sugar, and zero fat.  There aren’t too many other foods out there that can make those types of claims!

WAYS TO ENJOY

So now your interest has been piqued, how exactly do you get nutritional yeast into your diet?  One simple and tasty way to enjoy this is to sprinkle some on top of popcorn.  Skip the buttery/salty variety and pick a plain flavor in which you can enjoy the naturally cheesy flavor.  Another great dish to try this on is pasta.  Instead of reaching for the overly processed green can of Parmesan, do yourself a favor and grab the yeast!  If you are a little more savvy in the kitchen and want to try something new, nutritional yeast can also be used to make some delicious and creamy cheese sauces.

Whichever way you choose to enjoy it, just make sure you are including it in your diet.  Try it tonight and see what you have been missing out on!

Chia Seeds

In recent years, chia seeds have been growing in popularity.  Remembered by many as a plant ordered off a late night infomercial, these little seeds have been found to be extremely beneficial if included in the diet.  So if you aren’t currently including them in your daily routine, you may just want to start.  Here’s why:

Dietary Fiber

Chia seeds are an excellent source of dietary fiber.  Fiber adds bulk to the diet, and can make a person feel fuller, faster.  This can help to control weight, and also helps to prevent constipation and aid in digestion.  Foods that are high in fiber help to control blood sugar levels by slowing down the absorption rate into the bloodstream.  Fiber also plays a role in a healthy heart, as it helps in reducing blood pressure, inflammation, and cholesterol levels.

Omega 3

These healthy fats are an important part of cell membranes throughout the body.  They play a critical role in blood clotting and help to control inflammation.  In addition, this type of dietary fat supports brain health and may assist with depression.  The many benefits of Omega 3 fats are also linked to heart health.  This type of fat can help to improve blood vessel function and may help to lower blood pressure and heart rate.

Vitamins and Minerals

Chia seeds are a great source of a number of different micronutrients.  In particular, they are a wonderful source of the fat-soluble vitamin E, which helps immunity levels in the body.  They are also a source of calcium, which the body needs for proper heart, muscle, and nerve function.  Along with vitamin D, vitamin E can help to protect against cancer, diabetes, and high blood pressure.

How to Enjoy

Including chia seeds in your diet is a great habit to start, and it couldn’t be any easier.  You don’t have to become a super chef or spend any extra time in the kitchen, all you have to do is add them to some things that you may already be eating.  One simple way to incorporate them is by adding a teaspoon to a 16 or 20 ounce bottled water.  After about 20 minutes, the seeds will absorb some of the water and expand.  You can sip on this throughout the afternoon, and it will help to keep you full and energized until dinner.  Other ways to enjoy include sprinkling on top of a salad, eating with yogurt, or as part of a smoothie. 

One important thing to keep in mind is to integrate them into your diet slowly.  If your diet is relatively low in fiber, it is ideal to increase the amount of chia in your diet  gradually to decrease the chances of any gastrointestinal discomfort.  If you want to do something great for yourself, start adding these powerful seeds daily.  Your body and mind will thank you!