Seeds Of Change
Seeds of Change
By: Paula Weinberg, J.D., M.S.
Let’s face it, change is hard for all of us. We often cling to habits and routines long after they serve us. This is especially true of our dietary patterns. But what if it were easy to make small changes that yield big impact on how our bodies function?
Food is, at its core, information for our cells. Providing our cells with the right nutrients truly is the fundamental role of food in our lives and choosing foods that are densely packed with the best information can substantially benefit our health.
Seeds are an often overlooked, yet powerful, food group. Think about the very essence of a seed — it contains everything necessary (other than sunshine and water) to one day become a plant, flower, shrub, or tree that will nourish us and/or our ecosystem. Seeds are nutrient dense and therefore a little sprinkle here and there throughout the day can make a tremendous impact on your cellular health and how you feel.
Let’s take a look at some “high achieving” seeds:
pumpkin
sesame
hemp
sunflower
chia
flax
Pumpkin seeds. They’re packed with protein, fiber, minerals (iron, magnesium, potassium and zinc) and vitamins (A, C, K, E,) which are vital for all cellular function, especially immune, cardiac, bone and prostate health. Squalene (hormone precursor and antioxidant), inositol (anti-diabetic properties) and tyrosine (amino acid needed for serotonin production) join in making this seed a superfood in many respects. Pumpkin seed intake has been linked to reduced risk of bladder stones, arthritis, depression and hypertension.
Uses: sprinkled on oatmeal, yogurt, salads, soups or veggies, in trail mix, no-bake energy balls, pumpkin seed pesto, pumpkin seed “milk.”
Sesame seeds. This ancient seed is high in protein, fiber, minerals (copper, manganese, calcium, magnesium and phosphorous) as well as healthy fats and lignans which support optimal cellular function and give rise to their anti-tumor, antioxidant properties. Great for those on a ketogenic diet and a fantastic plant based way to get your calcium (ounce for ounce sesame seeds provide three
times more calcium than milk!). The antibacterial/antiviral compounds in sesame seed/oil are a well kept secret against common skin fungi such as athlete’s foot and are also proven to inhibit growth of malignant melanoma. Sesame is perhaps best known for is positive benefits in supporting high HDL (“good” cholesterol) and lowering LDL (“bad” cholesterol), but its uses and benefits are many as you can see.
Uses: sprinkled on oatmeal, yogurt, salads, soups, veggies, home made/ store bought energy bars, tahini, gomasio (Japanese seasoning salt), and in baked goods such as halva (middle Eastern sweet). A little goes a long way so don’t overdo use of this high fat seed!
Hemp seeds. Containing all essential amino acids and thus a complete protein unto itself, hemp seeds are also rich in B vitamins and many minerals (magnesium, manganese, zinc, phosphorous and iron). Hemp is the best plant source of globulin, the building block of immunoglobulins, which are the foundation of our immune system. Hemp seeds are rich in omega 3 and omega 6 essential fatty acids, containing them in the ideal ratio of 3:1. Prized for their anti cancer, anti inflammatory and blood thinning qualities, hemp’s proportion of omega 3 fats makes them an optimal food choice. Consumption of just 2 tbsp/ day of hemp oil has been shown to improve eczema in just 8 weeks.
Uses: sprinkled on oatmeal, yogurt, salads, soups, veggies, in smoothies, mixed with grains, home made/store bought energy bars, or hemp “milk.”
Sunflower. One of the most important oilseeds in the world, this tiny seed is a powerhouse packed with protein, unsaturated fats, fiber, minerals (selenium, copper, zinc, iron) and plenty of phytochemicals. Boasting the highest vitamin E content among seeds, they are also great sources of B1 (thiamin), B5 (pantothenic acid) and folate. Each of these nutrients/compounds confers health benefits against cancer, diabetes, heart disease, migraines/headaches and supports bone and skin health, reduction of menopausal symptoms and regular bowel movements. Topically used in the treatment of psoriasis and rheumatism, sunflower oil has also been used to save preterm infants susceptible to infection by providing a protective barrier to their underdeveloped skin. (Side note: beware of hexane processing during the extraction of some commercially available sunflower oil).
Uses: sprinkled on oatmeal, yogurt, salads, soups, tacos, veggies, in smoothies, trail mix, home made/store bought energy bars, granola, cookies, in pesto, veggie burgers.
Chia. Renown for their omega 3 content, chia seeds are also an excellent source of fiber and antioxidants. Chia’s caffeic and chologenic acids (also found in coffee) are powerful weapons against lipid peroxidation (when free radicals attack the fat layers of our cells, a process linked to many different disease
states). Just 2 tablespoons of chia seeds boast 8 grams of fiber (that’s 29% of your total daily fiber intake) and 5 grams of protein. Fiber and protein are important for satiety, GI, brain and metabolic health. Chia is an important source of omega 3 essential fatty acids for vegans, vegetarians and those allergic or avoiding fish and fish sourced supplements. Human studies on chia seeds have only recently evolved and with mixed outcomes - some indicating chia is beneficial for prevention of cardiovascular disease, diabetes, diverticulitis, inflammation and nervous system disorders, while others were inconclusive. However, there’s no question that this tiny “cousin” of the poppyseed is a great dietary choice.
Uses: In smoothies or yogurt, chia “pudding,” in baked goods (from breads and tortillas to cookies and energy bars), salad dressings, or simply added to plain water for sipping.
Flax. Another important oilseed and leading functional food, flax is also known for its high omega 3 oil, protein, fiber and lignan content. The omega 3 fatty acids are important for cellular health, bestowing particular benefits to the cardiovascular system, and the lignans possess powerful antioxidant and anticancer properties. Flax protein is proven to lower cholesterol and triglycerides making it a heart healthy food. Its soluble and insoluble fiber content keep things humming along smoothly in the GI tract as well as keep blood sugar in check. Flax has been known to have anti tumor properties well before modern scientific studies which have supported flax’s beneficial effects on breast, colon, skin cancer. Ground flax must be consumed to make the aforementioned benefits bioavailable, whole flax seed simply provides bulk to the stool. (Side note: flax seeds are best stored in the freezer and flax oil should be kept under strict refrigeration and never, ever heated).
Uses: In thick soups, smoothies, yogurt, oatmeal, cottage cheese, pancake batter and salad dressing, as an egg substitute, mixed into meatloaf/ meatballs, casseroles, and as an add-in to baked goods.
You’re likely seeing the trend among seeds that make for nutrient density — concentrated sources of protein, high quality fats, vitamins and minerals. That’s the nutrient density your cells are craving and seeds are an easy way to answer the call! For vegetarians, seeds are an essential source of high quality plant protein, something that must more be intentionally planned in the daily diet than for omnivores. As more of us turn toward plant proteins for health and planetary sustainability reasons, seeds are sure to occupy an ever increasing role in our diet for the foreseeable future.