Flaxseeds

Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA). However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily. Therefore, it always recommended to group it before consumer if we want to increase our omega-3 levels.

Flaxseeds also contain a number of different polyphenols such as lignans, which act as important antioxidants in our body. Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease. Flaxseeds may also help reduce blood pressure. In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes.

Way to Consume:
Ground beside adding into any recipe
Soak in a room temperature for overnight and drink before breakfast

• Chia Seeds

Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.

Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols. Interestingly, a number of studies have shown that eating chia seeds can increase ALA in our blood. ALA is an important omega-3 fatty acid that can help reduce inflammation. Chia seeds may also help reduce blood sugar. A couple of studies have also shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal as well as reduce individuals’ appetite and reduce risk factors of heart disease.

Way to Consume:
Add into any beverage
Sprinkle over any meal as topping

• Hemp Seeds

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients. Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that our body can’t make. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources.

The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid which is an important anti-inflammatory fatty acid. For this reason, many people take hemp seed oil supplements. Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood. The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

Way to Consume:
Add into salad as a source of protein to balance out our healthy meal
Blend together as a smoothie ingredient

• Sesame Seeds

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best-known dietary source of lignans.

A couple of interesting studies have shown that sesamin from sesame seeds may get converted by our gut bacteria into another type of lignan called enterolactone. Enterolactone can act like the sex hormone estrogen, and a lack of this lignan in our body have been associated with heart disease and breast cancer. Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

Way to Consume:
Sprinkle as topping on Pan Fried Egg, Plain Rice, Noodle.
Ground finely and mixed with other ingredient serve as dipping sauce (Tahini)

• Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats. Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol. Another study found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine. Bladder stones are similar to kidney stones. They’re formed when certain minerals crystallize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders. These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

Way to Consume:
Serve as snack
Add into any bakery recipe

• Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation. Sunflower seed may also help in reducing total cholesterol and LDL cholesterol.

Way to Consume:
Serve as snack
Ass into any bakery recipe

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