We love those bright orange, cheese-powder-coated puffed-corn snacks as much as the next person, but let’s face it — they’re not exactly the healthiest choice to satisfy those salty snack cravings.

That’s why we’re so intrigued by puffed water lily seeds, which can pack the same yummy, cheesy crunch in a much-less-processed package.

Here’s what you need to know about this new snack trend.

What Are Water Lily Seeds?

You may not have heard of water lily seeds before, but they’re about to take over the snack aisle at your grocery store.

Also known as Makhana, puffed water lily seeds come from the Euryale ferox plant, a type of water lily.

Found in ponds throughout Asia, these seeds start out as pea-sized kernels which are harvested and “popped.”

The result: a puffed snack that packs a crunch that rivals Cheetos, popcorn, and potato chips.

Plain water lily seeds have a mild, earthy flavor — but they can be seasoned for a savory, spicy, or cheesy snack.

Are Water Lily Seed Snacks Actually Healthy?

Puffed water lily have a high amino acid index and low glycemic index.

They’re a paleo-friendly snack, and there are plenty of vegan and gluten-free options available (it varies, though, so you should always double-check the label).

And a one-ounce serving of Bohana Wild White Cheddar water lily seeds — around 60 popped kernels — has just 120 calories. It also contains three grams of protein and four grams of fat.

“I am amazed at how low fat they are for being a seed,” says Maleah Staton, RD.

As with any snack, you still need to watch your portions — but at 60 puffed seeds per serving, it can be a bit easier to avoid mindlessly doubling or tripling the recommended serving size the way you might with a bag of cheesy puffed corn.

(Cheetos, for example, have around 21 puffs per serving.)

Puffed water lily seeds are also commonly recommended in Ayurvedic medicine for reproductive health and regulating blood sugar — but more research is needed to back up those claims.

Where to Buy Water Lily Seeds

There are currently only a handful of brands offering puffed water lily seeds sold in the United States, including Bohana, Taali, AshaPops, and Lily Puffs.

The Bohana line of puffed water lily seeds comes in three different delicious flavors: Pink Himalayan Salt, Soulful Spice, and Wild White Cheddar.

If you follow a vegan diet, both Lily Puffs and AshaPops offer vegan cheese flavors of puffed water lily seeds.

And AshaPops even has a turmeric flavor that combines two healthy trends into one delicious package.

Source link

The post Are Puffed Water Lily Seeds the New “Super Snack”? appeared first on Heal your health yourself.

Good things really do come in small packages. If you’ve ever sat in the bleachers watching a baseball game crunching on sunflower seeds — many MLB dugouts are filled with buckets of them — you already know the pleasure of these simple snacks. Edible seeds can be nutritional powerhouses with nutrients like plant-based protein, fiber, fatty acids, vitamins, and minerals — plus, they can be great alternatives for people with nut allergies.

Benefits of Seeds

Edible seeds are like nature’s sprinkles, filled with nutritional goodness you can mix into yogurt or oatmeal, shake over a salad, or blend into a smoothie. You can consume them raw, toasted, or roasted depending on the particular seed, and use them to amp up the dietary value of what you’re eating.

“Seeds are full of heart healthy fats,” says Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York. “They can also help balance blood sugar levels and hormones.”

Eat These Seeds!

You only need a few spoonfuls to get the benefits of most edible seeds, which tend to be high in calories relative to their volume. “It’s best to keep your portions moderate,” advises Tanya B. Freirich, MS, RD, CDN, CDE lead dietitian nutritionist at Sweet Nova.

1. Chia seeds

High in: Fiber, magnesium, omega-3s, phosphorus, selenium

Chia seeds are among the richest plant sources of omega-3 fatty acids on Earth. They’re also packed with fiber and a number of minerals. Kids born in the ’80s got their introduction to chia sprouts with kitschy, terra-cotta pet planters (be grateful you had a Tamagotchi). They are indeed the same chia seeds, but you should never snack on the packet included with a Chia Pet because they’re not approved for consumption.

Edible chia seeds were a staple crop of ancient Mexico and Guatemala, offered to the Aztec gods. Now they’re revered for their superfood status. “Chia seeds can absorb up to 12 times their weight in liquid, which is what helps make chia pudding or thicken a smoothie,” says Freirich. “But they don’t need to be soaked; you can drizzle them right onto salads or cereal.”

2. Pumpkin Seeds

High in: Magnesium, phosphorus, zinc

In addition to offering healthy fats and fiber, pumpkin seeds are a good source of protein. In Greece, where the Mediterranean diet helps to promote heart health, roasted pumpkin seeds are a common snack nicknamed “passatempo,” or pastime.

“Even though roasted pumpkin seeds are delicious, their healthy fats start to break down after 20 minutes of roasting in the microwave,” Freirich says. “Limit microwave roasting time to around 12 minutes for the most nutritious results.” Eating the shell with the seed can also increase the amount of fiber and zinc you get from pumpkin seeds.

3. Flax seeds

Like chia and hemp seeds, flax seeds (a.k.a. linseeds) are among the richest sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Along with this “good fat,” they deliver soluble and insoluble fiber and lignans. “Lignans are powerful antioxidants,” says Shapiro. In fact, flaxseeds actually contain 75 to 800 times more lignans than many other plant foods.

Recent studies have positively linked flaxseeds to cardiovascular health, blood sugar, and even some types of cancer. One common mistake people make with flaxseeds is eating them whole. “You have to eat ground flaxseed for your body to absorb the omega-3s,” says Frierich. “You can buy ground flaxseed from the store, but it has a shorter shelf life than whole ones, so as an alternative, you can easily grind them at home in a spice or coffee grinder.”

4. Hemp seeds

High in: Magnesium, phosphorus, zinc

Unlike poppy seeds, which in very rare cases could potentially cause you to fail a doping test because of trace amounts of morphine, hemp seeds won’t get you into trouble — or get you high. It’s true that hemp is a close cousin to marijuana in the Cannabis plant family, however it has much lower concentrations of THC.

In addition to being magnesium rich, hemp seeds are also easier to digest than some grains, nuts, and legumes. They also boast anti-inflammatory properties, which is why they’re sometimes recommended for people with eczema, according to Shapiro. They also deliver some heart-healthy omega-3s, fiber, iron, and potassium.

5. Sesame seeds

High in: Calcium, iron, magnesium

Sourced from a flowering plant, sesame seeds grow in long pods similar to okra. They have a delicious nutty flavor that makes them a popular topping on everything from sushi rolls to bagels. They provide antioxidant-powered lignans, protein, and other minerals.

Tahini paste, which helps turn chickpeas into delicious hummus and makes a great base for tasty salad dressings, is made from crushed sesame seeds. The Japanese also make a tahini-like paste called “nerigoma.” As an alternative to nuts, tahini has become a hot ingredient recently for its nutty flavor.

6. Sunflower Seeds

High in: Phosphorus, vitamin E

Baseball lore links the history of sunflower seeds in dugouts to a health-conscious swap for chewing tobacco. However, unlike chaw, sunflower seeds are rich in vitamin E, which acts as a powerful antioxidant in the body, and has been shown to have benefits for endurance exercise. Sunflower seeds are also a good source of vitamin B-6, zinc and iron.

Vitamin B-6 helps support immune and protein metabolism, and some studies have even linked it to a reduction in PMS symptoms. So, that happy-looking field of sunflowers could actually make you feel sunnier.

Source link

The post 6 Edible Seeds That Are Bursting With Nutrients appeared first on Heal your health yourself.

Flax seeds are one of the superfoods that are popular worldwide. They are golden-yellow to brown coloured seeds and are rich in various nutrients. They are full of antioxidants, essential minerals and vitamins. Flax seeds found their place in traditional medicine early on. Nonetheless, they have recently gained popularity due to their properties in weight loss. 

Weight gain or obesity is a concern for a large segment of the population globally. Those following a weight loss diet prefer these seeds because of their wide variety of nutrients such as dietary fibre and healthy fats. In addition, they are an additive to various dishes due to their mild, nutty flavour. Therefore, they are ideal thickening agents. Flaxseed oil is also quite common in cooking.

Apart from weight loss, they provide additional health benefits. These include enhancing brain function, protecting heart health, liver function, etc. In addition, these seeds also help prevent blood pressure, bone diseases and much more. 

Read through to explore this superfood as an essential part of a weight loss diet.

Flax seeds: An Overview

Flax seeds come from the linseed plant. People use these seeds in recipes and to make flaxseed oil. In addition, hemp fibres from them make linen, rope and other raw materials. Linseed oil is a by-product of pressing flax seeds.

Nutritional Profile of Flax seeds

Flax seeds and flaxseed oil have low carb properties. Moreover, they are dense in essential fatty acids, including omega-3 fatty acids. The recommended dose of these seeds for daily use for a healthy individual is two tablespoons. A single dosage provides around 20-25 per cent of your daily fibre requirement. Additionally, flax seeds are a rich source of lignan, a plant compound rich in oestrogen. They help in burning fat by enhancing the functioning of the individual cells.

• Energy: 534kCal
• Carbohydrates: 29g
• Dietary Fibre: 27g
• Fats: 42g
• Proteins: 18g
• Potassium: 813 mg
• Magnesium: 392mg
• Sodium: 30mg
• Vitamin B: 26% of RDI
• VitaminC: 1% of RDI 

Flax seeds for Weight Loss

If you are on a weight loss journey, include flax seeds in your diet. Also, having them at night induces better sleep quality, thereby keeping your metabolic balance in place and resulting in weight loss.

Dietary Fibre

Flaxseed is dense in dietary fibre. A study states that dietary fibres help lose weight. The dietary fibres make you satiated and feel full for a longer duration. It prevents you from overeating. It also prevents you from bingeing on snacks at quick intervals. Thus, it helps control your weight.

Dietary fibres also help in binding bad cholesterol or unhealthy fats. They help in the easy elimination of unhealthy fat from your body. Otherwise, these unhealthy fats accumulate in your body. They become resistant to diet and workouts. These fats get deposited in various parts of your body in the long run — the abdomen, chest, waist and where you find such stubborn fats. As a result, it adds to your body weight. 

Essential Fatty Acids

These Seeds have a good amount of omega-3and 6 fatty acids. The essential fatty acids help to increase metabolism. Metabolism is the process of converting fat into energy. One needs this energy for all body activities. So, fatty acids may help you lose weight by increasing your metabolism. Metabolism directly correlates to calorie expenditure. That means the higher your metabolism is, the more you lose calories. 

Lignans

Lignan is an antioxidant. Antioxidants are compounds that prevent oxidative stress on cells. Therefore, it helps neutralise the radical cell injury. Radical cell injury induces weight gain and obesity. Additionally, lignans enhance cell functions to burn fat. Thus, it helps in controlling body weight.

Proteins

A study shows that protein helps in weight loss. Flax seeds are low in calories and rich in protein. Also, a high protein diet helps inhibit ghrelin synthesis or the hunger hormone. Moreover, it also boosts hormones that provide you with satiety. It prevents craving for more food. As a result, there is a decrease in hunger. Additionally, it prevents you from eating high-calorie food.

Health Benefits of Flax seeds

Flax seeds are good for various reasons. Firstly, they are a rich source of nutrients. In addition, the antioxidants themselves safeguard the body in multiple ways. Also, they are compounds that neutralise radical cell injury by reducing inflammation. Unfortunately, such cell damage induces many diseases ranging from mild flu to cancer.

Omega 3 is another active ingredient that imparts heart health, brain function, hormonal balance, etc. 

These nutrients impart various health benefits like: 

Improves Brain Health

In traditional medicine, brain boosters contain flax seeds. Additionally, omega-3 and omega-6 fatty acids play a crucial role in boosting memory. Moreover, they help regulate your mood swings. The antioxidants prevent degenerative brain diseases like Alzheimer’s, epilepsy and other inflammatory diseases.

Regulates Blood Pressure

The dietary fibres and omega-3 fatty acids effectively regulate blood pressure. Unhealthy fats or cholesterol are the primary cause of blood pressure. Omega 3 helps in increasing HDL along with reducing LDL. HDL and LDL are known as good cholesterol and bad cholesterol, respectively. The dietary fibre in flax seeds binds the unhealthy fats and eliminates them from the body. Otherwise, they accumulate and deposit along the blood vessels. As a result, it affects the smooth blood flow and exerts pressure on the heart and blood vessels. Therefore, it causes high blood pressure. Unfortunately, high blood pressure makes your body prone to heart disease, stroke, etc.

Prevents Heart Diseases

A study shows that Omega-3 fatty acids prevent heart diseases. It helps reduce the bad cholesterol in the blood. Cholesterol is the primary cause of heart disease. Moreover, lignan neutralises the radical cell injury, which results in cardiac diseases. It also prevents the hardening of arteries which affects the blood flow. Potassium helps regulate the heartbeat. 

Prevents Bone Disorder

Flax seeds contain alpha-linolenic acid and antioxidants with anti-inflammatory properties. In addition, it helps prevent bone diseases. So, it helps prevent osteoarthritis, gout and other bone-related problems. In addition, the calcium content in flax seeds helps strengthen the bones.

Hair and Skin Care

Flax seeds are rich sources of Vitamin C and Vitamin E. Vitamin C enhances overall hair health. It includes strengthening hair follicles to prevent hair loss. Vitamin E has antioxidant properties, which ensure good scalp health. In addition, it helps avert scalp diseases like dermatitis and dandruff.

Vitamin C plays a vital role in skincare. It also promotes collagen synthesis, leading firmness to the skin. As a result, it prevents wrinkles on the skin. Moreover, it also delays the signs of ageing. Vitamin C also has anti-inflammatory and antioxidant properties. It helps prevent skin rashes and other skin diseases.

Liver Care

Based on certain studies, flaxseed provides liver care. The omega-3 fatty acids in them help regulate the fat content. As a result, it prevents its accumulation and absorption in the liver. Moreover, lignan prevents inflammation and cell injury in the liver. 

Flax seeds are rich in dietary fibre, and dietary fibre prevents constipation. Otherwise, it may cause the accumulation of toxins in the body. As a result, the condition can exert a load on the liver for detoxification.

Prevent Kidney Diseases

A study finds that flax seeds prevent and reduce the signs of kidney diseases. The antioxidants neutralise radical injury-induced renal disorders. Moreover, lignans have anti-inflammatory properties to prevent inflammatory diseases. Nephritis and renal hypertension are a few examples. They affect the smooth functioning of kidneys. 

Ways to Include Flax Seeds  for Weight Loss in your Diet

You can include flax seeds in your diet in various ways. For example, it’s a perfect replacement for eggs in vegetarian and vegan meal plans.

• You can add them to soups and salads to enhance the nutrient value and texture. 
• Ground flax seeds are excellent thickening agents in dishes, smoothies, pancakes, etc.  
• Moreover, you can use its flour in baking. It includes bread, cookies, muffins, granola bar etc.
• Furthermore, the flaxseed oil is perfect for cooking, dressing etc. 
• Flax seeds with oats are a great combination in granola bars. 
• You can also add it to oatmeal. 

The Oatmeal flax seed is an excellent combination for breakfast. Moreover, it has various health benefits. It is an excellent protein source, dietary fibres, and omega 3-fatty acids. Additionally, both oats and flax seeds provide whole grains’ goodness.

Healthy Weight Loss Recipes Using Flax seeds

You saw the ways to incorporate it into your diet. The nutrient value is so high that people research various ways to include it in the diet. Let us find some healthy recipes.

Blueberry Flaxseed Smoothie

This simple and easy recipe is rich in antioxidants, dietary fibres, healthy fats, etc. It is a perfect start for your breakfast. It is ideal for including flax seeds for your breakfast. The protein and healthy fats revive you after hours of fasting. Moreover, the dietary fibres ensure you stay satiated for a more extended period. It prevents you from bingeing on unhealthy snacks.

• Serves: 2
• Preparation time: 5 minutes
• Calories: 210 per serving
• Portion Size: 1 cup or 250 ml

Ingredients

• Blueberries: 1 cup
• Ground flax seeds: 2tbsp
• Chopped spinach: ¼ cup
• Greek yoghurt: ½ cup 
• Coconut milk: 1½ cup

Directions

• Blend all the ingredients until smooth. 
• Serve immediately

Vegetable Salad with Flaxseed Topping

• Serves: 2
• Calories: 130
• Preparation time: 5 minutes

Ingredients

• Cucumber: ½ cup (chopped)
• Tomatoes: ½ cup (chopped)
• Capsicum: ¼ cup (chopped)
• Onion: ¼ cup (chopped)
• Carrot: ½ cup (chopped)
• Crushed pepper: 1tsp
• Crushed flaxseeds: 2 tbsp
• Lemon juice: ½ tbsp
• Salt: ½ tsp

Method

• Mix all the ingredients well
• Serve 

Chia Seeds vs Flax Seeds for Weight Loss

Chia seed is another super seed like flax seeds. They have almost similar nutrient values. Moreover, they provide virtually identical health benefits. However, flax seeds are superior to chia seeds comparatively in certain aspects. It includes flax seeds’ properties to prevent specific cancer, weight management, and controlling appetite. In addition, the outer covering of flax seeds is not easily digestible. Thus, it makes you satiated for a longer duration. 

Moreover, the dietary fibres are comparatively higher in flax seeds than in chia seeds and psyllium. Thus, making flax seeds the preferred choice. Additionally, flaxseed is the best source of lignans. To reiterate, they help in burning body fat. Moreover, flax seeds are easily accessible and less costly. 

The properties of flax seeds are superior to other seeds like chia, psyllium etc.

Possible Side Effects and Precautions of using Flax Seeds

Flax seeds have multiple health benefits. However, its adverse effects can sometimes outweigh its benefits. Some individuals may develop sensitivity. Therefore, it can have negative effects on their health. Moreover, excess consumption also may result in similar side effects. Consequently, we recommend you take your doctor’s opinion before including any natural products in your regular diet. 

Here are a few instances where you should refrain from flax seeds.

Allergic Reactions

Avoid flax seeds and flaxseeds oil or other products if you are allergic to them. Itching, skin rashes, swelling, and redness are a few symptoms. Nausea and vomiting may also occur in some cases.  

May Cause Loose Stools

Flaxseeds have high dietary fibre. It helps to avoid constipation and regulate bowel movements. However, excess dietary fibre is harmful. A sudden increase in the consumption quantity of flaxseeds may enhance abnormal bowel movements. Additionally, it causes bloating diarrhoea, stomach pain and much more. 

Precautions for Lactating and Pregnant Women

Study shows you should avoid flax seeds during pregnancy and breastfeeding. Excess use of flax seeds may affect the brain functions of the foetus. Moreover, it induces nausea and vomiting if you are sensitive to it. Therefore, ensure you inform your doctor before making any changes during pregnancy. 

Additionally, Flax seeds may simulate estrogen, the primary female reproductive hormone. As a result, it may affect the hormonal balance in women.  

Drug Interactions

Flax seeds have the properties to reduce cholesterol levels and blood sugar levels. Therefore, it may be ideal to alter the dosage accordingly. Otherwise, it may interact with the medications. In some cases, it may make your levels too low, resulting in further complications. However, the body requires glucose, cholesterol, lipids etc., at an optimal level. Therefore, too much or too less is harmful. Moreover, flax seeds may also affect the action of certain drugs.

The Bottom Line

Flax seeds are the powerhouse of nutrients. In addition, they are a rich source of antioxidants, dietary fibres, healthy fats, minerals, etcetera. All these nutrients impart various health benefits. However, it is ideal to go for the recommended quantity. The quantity may vary from person to person. It depends on your age, medical conditions, and overall health. Therefore, always seek medical advice before including it in your regular diet. 

Frequently Asked Questions (FAQs)

Q. How many flax seeds should I eat a day?

A. Two tablespoons of flax seeds are usually safe for a healthy adult. However, it may vary according to your age, overall health and medical history. Therefore, check your doctor or dietician before using it in your regular diet. 

Q. Who should avoid flax seeds?

A. Pregnant and lactating mothers should avoid flax seeds. Moreover, if you are on any medications, it is ideal to consult with your doctor before taking them. Flax seeds may interact with some drugs. 

Q. Which is better, flax or chia seeds?

A. Flax seeds are better than chia seeds. Also, it has better nutrient properties than chia seeds. Moreover, lignan content is highest in flax seeds.  

Q. Does flaxseed make you poop?

A. Flaxseed is rich in dietary fibre. Including flaxseed in your food increases intestinal movements. It prevents constipation and other digestive disorders. 

Q. Does flaxseed make hair thicker?

A. Flax seeds are rich sources of vitamin C and vitamin E. Vitamin C enhances overall hair health. It includes strengthening the hair follicles prevents hair loss. Thus, making your hair thick. 

Q. Is oatmeal with flaxseed good for you?

A. Yes, it is good for you. It is an excellent protein source, dietary fibres, and omega 3-fatty acids. Additionally, both oats and flax seeds provide whole grains’ goodness. 

Q. Which is better for constipation, flaxseed or psyllium?

A. Flax seeds are better for constipation. In addition, flax seeds have more nutrients than psyllium. Therefore, the dietary fibre value is better in flax seeds than in psyllium. However, both help to prevent constipation. 

Q. Can we eat flax seeds empty stomach?

A. Yes, it is good to eat on an empty stomach. However, you can include it with your breakfast. Flaxseed smoothie, oats and flaxseed with fruits, nuts and berries are an excellent combination to begin your day. 

Q. Is flaxseed good for fatty liver?

A. Yes, flax seeds are good for fatty liver. They help regulate fat absorption by the liver. Moreover, the antioxidants neutralise the radical cell injury, which may damage the liver cells. 

Q. Are flaxseeds good for kidneys?

A. Yes, flaxseeds are good for kidneys. They prevent and reduce the signs of kidney diseases. In addition, the antioxidants neutralise radical injury-induced renal disorders. 

Source link

The post How Healthy are Flax Seeds for Weight loss?- HealthifyMe appeared first on Heal your health yourself.

Are you trying to learn about healthy seeds? Then, you’ve come to the right place.

Seeds are the start of a healthy plant, so it’s no wonder that they’re packed with fiber, healthy fats, protein, and various vitamins and minerals.

Of course, not all seeds are edible. Some are too hard for humans to digest, and some are poisonous.

However, the ones you can eat should make up for it. Below are six healthy seeds you should be eating right now, plus some recipe ideas.

1. Chia Seeds

Chia seeds contain omega-3 fats and fiber, plus they contain minerals like iron, calcium, magnesium, and zinc.

While you can simply sprinkle chia seeds over oatmeal or salad and call it a day, these tiny, healthy seeds are much more versatile.

According to Quyen Vu, culinary nutrition specialist for Beachbody, “They are my favorite because you can add them to all sorts of baked goods to healthify a recipe. In vegan baking, 1 tablespoon of chia seeds plus 3 tablespoons of warm water can replace an egg. In pie crusts, muffins, and other batter, chia seeds add stability, structure, and texture.”

To try this at home, make Raspberry Muffins with Chia Seed to get a surprising crunch from moist muffins.

Then, there’s chia seed pudding, a dessert-like breakfast trend that’s all over social media.

Just add chia seeds to yogurt and water or a milk of your choice, let it sit overnight, and voilá, wake up to silky, sweet chia seed pudding.

From banana cream pie to coconut mango, these 7 Easy Chia Pudding Recipes show that an easy breakfast doesn’t have to be boring.

2. Pumpkin Seeds

In addition to healthy fats and fiber, pumpkin seeds contain zinc, an antioxidant that protects against inflammation.

Enjoy pumpkin seeds as a light snack, or use them as crouton replacement in salads like we did in this Roasted Pumpkin Salad with Lentils.

“For freshness, it’s best to buy pumpkin seeds unshelled and raw at the store. You can roast them in the oven or pan and add your own spices and salt to the mix. For sweetness, try adding cinnamon and a little honey,” Vu recommends.

3. Hemp Seeds

Hemp seeds contain a good mix of omega-6 and omega-3 fats along with a host of important vitamins and minerals.

You can eat them raw, roasted, or cooked, and fear not — there’s no THC in properly cleaned hemp seeds despite being in the same family as cannabis.

Vu says, “Hemp seeds are great in smoothies for a nutty but not overwhelming taste. Add them to overnight oats for a fiber and healthy fat boost.”

4. Flax Seeds

Flax seeds are a source of alpha-linolenic acid (ALA), a plant-based type of omega-3 fats.

Unfortunately, their tough, fibrous outer shells seal in the omega-3 fats, and we can’t easily digest them.

If you want to unlock all that nutritious fat, blend flax seeds into smoothies using a high-power blender.

“Adding flax seeds into smoothies gives them a thicker mouthfeel, making the smoothies feel more satisfying to drink,” says Vu.

She recommends buying whole flax seeds because the pre-ground ones oxidize too quickly.

5. Sunflower Seeds

Sunflower seeds are one of the best sources of vitamin E (a 2 Tbsp. serving contains 3.1 mg vitamin E, which is considered an excellent source).

These healthy seeds can be enjoyed as a standalone crunchy snack or as a topping for salads.

You can use sunflower seeds, along with pumpkin, flax, and chia, to make this hearty Super Seeded Paleo-Friendly Bread.

6. Sesame Seeds

Sesame seeds have a nutty, slightly sweet flavor that’s distinct in some Asian dishes. You can mix sesame seeds with other seeds to make a tasty Spiced Seeds mix, great for an on-the-go snack.

Or try making Super Seed Energy Bars, perfect for a post-hike treat.

Nutrition for 6 Healthy Seeds

Is it OK to eat seeds every day? Yes. Even if you’re trying to lose weight, seeds are a nutrient-dense food.

You gain a lot of valuable vitamins and minerals for the calories that you “spend.”

Which seed is healthiest or best for weight loss?

We think you can eat any of these healthy seeds (in reasonable portions) as long as you like them.

As the chart below shows, the seeds are pretty similar, except for chia and flax, which are highest in fiber.

Or hemp and flax, which are highest in omega-3 fats.

You can also get fiber, and omega-3 fats from other foods, so don’t obsess over the differences too much.

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

Source link

The post 6 Healthy Seeds You Should Add to Your Diet appeared first on Heal your health yourself.

Sunflower seeds are a staple in baseball dugouts and the unsung heroes of trail mix. (No offense, raisins.)

But there are so many other creative ways to enjoy these edible seeds.

Add them to salads or as a frozen dessert topper — they work well with both sweet and savory dishes, says Dana Ellis Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at RR-UCLA Medical Center and author of the upcoming book, “Recipe for Survival.”

Sunflower seeds can also be blended into smoothies, mixed into oatmeal, baked into energy bars, ground into an addictive dessert called halva, sprinkled on avocado toast, added to a superfood bowl, or just eaten alone.

In other words, they’re pretty versatile. But, like other nuts and seeds, they’re not a low-calorie food.

So are sunflower seeds healthy? How does the humble sunflower seed fit into a balanced diet?

Here’s what you need to know.

The Benefits of Sunflower Seeds

Is eating sunflower seeds good for you? It can be!

Seeds are nutritionally dense, which means they can be an easy way to get several macro and micronutrients you need.

As with any other food, the calories in sunflower seeds can add up quickly if you don’t watch your portion sizes. But there are several benefits to working them into your diet.

They’re nutritional powerhouses

Sunflower seeds boast a laundry list of nutrients.

“Sunflower seeds are high in vitamin E, thiamine (vitamin B1), vitamin B6, iron, copper, selenium, manganese, and zinc — vitamins and trace minerals the body needs for good health,” Hunnes says.

They provide antioxidants

Antioxidants — like the vitamin E in sunflower seeds — help counter oxidative stress, which research suggests may contribute to certain chronic health conditions.

Sunflower seeds are also rich in selenium, which acts as an antioxidant in the body, says Beachbody nutrition expert Quyen Vu.

They’re a source of healthy fats

Although sunflower seeds do offer some plant-based protein, the bulk of their calories comes from heart-healthy fats.

Will Sunflower Seeds Make You Gain Weight?

“Anything will make you gain weight if you eat too much of it,” Hunnes notes, and sunflower seeds are no different.

Sunflower seeds are calorie-dense, and some people find it challenging to stick to a single serving — which is one ounce of hulled seeds, or ¼ cup.

“You wouldn’t want to overeat sunflower seeds if your goal is weight loss,” Vu says.

But as long as you pay attention to portions, sunflower seeds won’t inherently make you gain weight.

“It takes about an extra 3,500 calories to gain one pound of body weight,” Vu explains — so just make sure you’re not consistently overdoing it.

Likewise, there’s no special compound in sunflower seeds that will help you lose weight, but they can be a great addition to a balanced diet.

How Many Sunflower Seeds Should You Eat in a Day?

Because sunflower seeds are calorically dense, Vu suggests limiting your intake to a couple of teaspoons — or up to two tablespoons — of the hulled seeds per day for salad toppings or garnishes.

As a snack, ¼ cup of hulled seeds “is a good portion size that will definitely help keep you satiated,” says Hunnes.

This is the standard serving size, which provides roughly 200 calories.

You could enjoy this all at once as a snack — either plain or in our Maple Cinnamon Seeds recipe — or break it up throughout the day.

Just be mindful that these calories are mostly from fat, so you may want to use them in a recipe that balances sunflower seeds with satiating protein, like our sunflower shake.

But as long as you don’t overdo it, “they can definitely be a part of a diet intended for weight loss,” Vu says.

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

Source link

The post Are Sunflower Seeds Healthy? Get the 411 appeared first on Heal your health yourself.

India being one of the largest exporters of fennel seeds/saunf (as it is popularly known), uses it voraciously due to all the benefits it provides. People from diverse cultures prefer consuming fennel seeds owing to its various medicinal properties. For instance, Indian families often consume fennel seeds after having their meal for healthier and faster digestion.
Fennel seeds are often interlinked to ‘longevity’ and are known for offering a wide range of nutritional properties that aid in improving the well being of a human body. Moreover, fennel seeds offer a concentrated source of different minerals that are vital for the regulation of blood pressure as well as for the retention of water inside our body. 

What are Fennel Seeds?

Fennel seeds have a crunchy texture on the outside with a mildly sweet flavor. It is also widely used as a mouth freshener. Fennel seeds closely resemble anise seeds in terms of appearance, and are extracted from fennel plants. They contain multiple nutrients like Vitamin K, Vitamin E, manganese, copper, zinc, and phosphorus, and is a good source of Vitamin C. One serving of fennel seeds contains 1% of the RDI (Recommended Dietary Intake) for Vitamin C, which acts as a dynamic antioxidant for your body, protecting your skin from any damages caused by the sun, smoke, or pollution.

Nutritional Facts of Fennel Seeds

Fennel seeds are usually consumed in the quantity of one tablespoon per serving, and the nutrition value it provides can be found below:

Let’s take a further look at some other details about fennel seeds, and understand how the seeds can help us in maintaining our diet and meeting the goals we have set for ourselves. 

Benefits of fennel seeds

Fennel seeds contain powerful antioxidants and phytonutrients that makes them a highly nutritious source with many health benefits, which are as follows:

1. Regulates blood pressure

The Journal of Food Science published a study which showed that chewing fennel seeds helps in increasing the level of nitrite in saliva. Nitrite is a natural element that keeps a check on the blood pressure levels. In addition to this, fennel seeds are also rich in potassium which helps in controlling the blood pressure and heart rate. 

2. Great for skin problems

Regular consumption of fennel seeds provide minerals such as selenium, calcium, and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. These minerals impart a cooling and soothing effect on the skin, providing it with a healthy glow. Fennel seeds also offer various ayurvedic properties that help in treating other skin ailments like rashes and dryness. Applying a paste of fennel seeds is highly beneficial for the skin as the aforementioned minerals are absorbed by the skin, and keeps it moist, clean, and healthy.

3. Purifies Blood

The vital fiber and essential oils in fennel seeds are considered highly useful for flushing out sludge and toxins from our bodies, thereby, helping in cleansing the blood which further helps in optimum absorption of nutrients in the body. The polyphenol antioxidants in fennel seeds also have anti-inflammatory properties that help in fighting various bacteria and viruses, keeping you safe from various diseases.

4. Helps in improving eyesight

Adding a couple tablespoons of fennel seeds to your diet regularly can help in enhancing your vision. They contain a high amount of vitamin A, an essential component for excellent vision. In ancient times, extracts from fennel seeds were used for treating people who were affected with glaucoma.

5. Reduces water retention and suppress appetite

Drinking fennel tea regularly helps in flushing out excess fluids from your body. Fennel tea works like a diuretic. Moreover, it also helps in reducing the chances of urinary tract diseases and removing toxins from the kidney. It also includes diaphoretic properties that help in stimulating perspiration.
One more advantage of drinking fennel tea is that it helps in suppressing appetite. Consuming one cup of fennel tea, releases essential oils which helps in suppressing hunger.   Fennel tea is suggested by many dietitians before meals to suppress the calorie intake for weight loss.

6. Vital for Bloating, IBS, Indigestion, and Constipation

Fennel seeds can act as a vital source for curing constipation, bloating, and indigestion as they contain essential oils like anethole, fenchone, and estragole that contributes to the anti-inflammatory and antispasmodic properties. These elements help significantly in breaking down the food in the body, and keeps your digestive system functioning smoothly. People who suffer from IBS would highly benefit from the fennel seed extracts. The oils help in kick-starting digestion by promoting the working as well as the production of gastric juices and enzymes, keeping your digestive tract healthy.

7. Reduces risk of cancer

The seeds contain powerful, free radical scavenging properties. Due to the presence of antioxidants, fennel seeds help in neutralizing free radicals that are responsible for developing cancer. Hence, it helps in beating the oxidative stress along with protecting the body from different cancers of the breasts, stomach, and skin. It offers a chemo modulatory effect on the patient. 

Fennel seeds and weight loss

Fennel seeds are often considered as an essential food item to include in diets for losing weight. Consuming it regularly along with an active and healthy lifestyle helps in losing extra pounds. Weight loss is just one of the various advantages of adding fennel seeds to your everyday diet. These tiny seeds have a ton of powerful nutrients that keep a human body healthy. Here are some ways by which fennel helps in reducing the few extra pounds in your body.
Fennel seeds are very rich in dietary fibers, which slow down the digestion process. This means that after consuming one serving of fennel seeds, you won’t get hungry anytime soon, which can avoid  overeating. Additionally, with the presence of antioxidants, fennel seeds help in improving the body’s absorption power for vitamins and minerals. Another advantage of the antioxidants is that they help in breaking down the fats and carbs in the body, helping you in avoid gaining extra pounds.
Fennel seeds also have diuretic properties which will help you in flushing out the toxins and other harmful liquids from your body. A much more preferred alternative to fennel seeds tea is a fennel seeds drink called the Variyali Sherbet. This tangy drink is a common drink in India, and is usually consumed in the summers to keep the body hydrated and cool. Not only does Variyali Sherbet help in weight loss, but it also helps in detoxifying the body, getting rid of acidity and reducing stress. This can be attributed to an endless list of antioxidants present in fennel seeds like zeaxanthin, lutein, beta-carotene, chlorine, manganese, zinc, selenium, phosphorus, and more that are known for protecting the body against oxidative stress and improving the metabolic rate of a human body.

Here’s the recipe to make one glass of Variyali Sherbet:

Ingredients required:

• 1 cup of fennel seeds
• 2 cups of water (500ml)
• 1.5  cups of rock sugar
• 5 soaked cardamom
• Black salt
• Ice cubes

Instructions:

• Grind fennel seeds and cardamom into a fine powder in a food processor or mixer  grinder.
• Now soak the fennel and cardamom powder for nearly 8 hours in 2 cups of water. 
• Next, the rock sugar needs to be grinded into a fine powder.
• Strain the soaked fennel and cardamom powder liquid into a container
• Add a pinch of black salt in the container
• Add the powdered sugar and stir for 30 seconds
• Serve in a glass with ice cubes

Nutritional value of a normal glass (240 ml) of Variyali Sherbet:

Summary

In India, fennel seeds are quite popular among people as the seeds can miraculously treat an endless list of digestive ailments that include colic in infants, intestinal gas, heartburn, and more. You can even use the seeds as a mouth freshener after you have a hearty meal. Hence, we can see that fennel seeds offer a wide range of benefits that makes it very popular among people.
So, the next time you’re thinking of incorporating a food item into your diet with multiple health benefits, you should consider fennel seeds as they would fit in perfectly with your long term or short term health goals. 

Source link

The post 7 Health Benefits of Fennel Seeds and How it Aids in Weight Loss: appeared first on Heal your health yourself.