|
|
|
|
|
|
|
|
|
Traditionally, seeds have been used in the preparation of many delicacies. A must for pregnant and feeding mothers, these somewhere lost their place in processed urban diets. Research has unfolded their virtues and now these have acquired a health food status. Seeds are excellent sources of good fat (40-50 per cent), primarily poly and mono - unsaturated fats (PUFA and MUFA), the kind that lower bad cholesterol. Besides having a profound impact on our cholesterol levels, these boost immunity and prevent diseases. Research shows that frequent seed consumption is associated with lower levels of inflammatory markers (C-reactive protein, interleukin-6 and fibrinogen) which increase the risk to several diseases, including cardiovascular disease. These are cholesterol free and provide significant amounts of plant protein (20-30 per cent). Seeds are low in starch and carbohydrates. These are high in fiber and have a low glycemic index (ability to raise blood glucose). This means that these do not cause spikes or steep increase in blood glucose levels. Since these seeds keep blood glucose levels more stable these keep one feeling fuller longer and prevent cravings. This makes them a good snack food compared to breads, biscuits, cakes, rusks, chips and other high glycemic food. This property also makes them useful in diabetes to improve glycemic control. Being the "future" plants, seeds are also loaded with micro-nutrients. These include B vitamins - B1, B2 and minerals like zinc, calcium, magnesium, phosphorous, potassium and iron. Seeds are a rich source of vitamin E and other natural antioxidants which have several health benefits. These are perfect cocktail for radiant skin and hair. If snacking on them, seeds should be lightly roasted or heated gently to destroy unwanted components (allergens, contaminants, toxins) that may be present. Seeds can be sprouted which makes them richer in vitamins B and C, amino acids, and enzymes. Sprouts can be used in salads or sandwiches or mixed with curd/other sprouts. Sprinkle toasted seeds over curd or snacks. Poppy seeds are especially attractive as toppers or flavourings for breads, rolls, salads, and stir-fries. Combined with salt, these can be used to make "reduced salt" preparations. Some commonly eaten seeds Flax seeds:
Traditionally known as linseed or alsi (in Hindi), these seeds are packed with huge amounts of omega-3 fats, beneficial fats similar to those found in fish. Flaxseeds owe their benefits to their high content of alpha linolenic acid (ALA), an essential fatty acid, a precursor to omega-3 fats, phytoestrogens (lignans) as well as their high-fibre content. Flax seeds are essential for normal growth and development. These are also known to play a role in the treatment of heart disease, high blood pressure, diabetes, arthritis, asthma, inflammatory, auto-immune disorders and cancer. Besides, good fat and lignans, flaxseeds are also a good source of vitamin B complex, vitamin E, soluble and insoluble fibre. Soluble fibre helps lower cholesterol levels and consequently lower risk of heart disease, while the insoluble fibre helps prevent constipation without worrying about dependency. Soluble and insoluble fibre aids regular bowel movement without abdominal cramping or bloating. Ensure it is taken with adequate fluids. These are also gluten free and ideal for those with sensitive intestinal tracts. These also have mild estrogenic properties due to their lignan content. This makes them useful to treat menopausal problems, including brittle bones and hot flashes. As far back as Hippocrates, flaxseed tea has been used to treat sore throats, hoarseness and bronchial spasms. A tablespoon or two, powdered, taken with water, cereal, mil or curd is a good way to add them to your diet. Although there is no recommended daily amount, but many studies use 1-2 tablespoons of ground flaxseeds daily. Start with a small amount, such as one teaspoon, and slowly build up to two tablespoons in 7-10 days. Eating the whole seeds will not provide most of the benefits. Ground seeds are preferable for deriving maximum benefit. Flaxseed oil is cholesterol free and provides omega-3 fats. However, it does not provide fibre or lignans present in the seeds. It is also very unstable and has a very limited shelf life. It breaks down with heat and must not be used for cooking. Take 5 *
Flaxseeds can be purchased either whole or ground. Whole flaxseeds have a longer shelf life. While purchasing flaxseeds, make sure that there is no evidence of moisture. *
Whole flaxseeds must be stored in an airtight container in a dark, dry and cool place. *
It is important to store ground flaxseeds in a tightly sealed container in the refrigerator or freezer to prevent rancidity as these are much more prone to oxidation and spoilage. *
Sprinkle flaxseeds (whole/ ground) onto your hot or cold breakfast cereal, salads, yogurt, dressings and soups. *
Add ground flaxseeds to muffins, cookies or breads. Caution:
Patients on tamoxifen should not consume large amounts and must check with their physician before adding in their diets. Pregnant women or those considering pregnancy consult with their healthcare providers. Sunflower seeds:
Sunflower seeds are rich in vitamin B-complex, vitamin E, magnesium, calcium and proteins. These are useful for cholesterol reduction, inflammatory conditions, osteoporosis, to boost immunity and particularly for post-menopausal women. Toasted sunflower seeds can be added to stir fries and make excellent snacks. Sesame seeds: A good source of protein, vitamin E and calcium, these also provide iron, niacin, riboflavin and thiamin. Sesame seeds contain 50 per cent oil by weight which is essentially a good balance of unsaturated fats. Research shows these are a rich source of sesamin, which may have protective effects against hormone-related diseases such as breast cancer. Moreover, being a rich source of vitamin E, these also help decrease lipid per-oxidation thereby reducing the risk of cardiovascular diseases. Sesame seeds are especially attractive as toppers or flavourings for breads, rolls, salads, and stir-fries. Alfalfa seeds: Best taken as sprouts, alfalfa is useful in liver disease, detoxification of blood, anaemia, ulcers, colitis, arthritis and fluid retention. These are particularly useful for reducing blood cholesterol and blood sugar levels. These are also known to be useful in cancer prevention and have anti-fungal properties. Never eat alfalfa seeds without sprouting because these contain high levels of the toxic amino acid (canavanine). Over time, eating these seeds could result in impaired functioning of the platelets and white blood cells. Pregnant and nursing women should consult their physician before use. Chia seeds:
Chia seeds are originally, from Southern Mexico. These seeds come from the desert plant Salvia hispanica, a member of the mint family. Chia seeds owe their benefits to their high content of alpha linolenic acid (ALA), phytoestrogens (lignans), high-dietary fibre content, protein as well as vitamins, minerals, including calcium, potassium and magnesium and certain antioxidants. Considering their good nutritional profile and health benefits, in 2009, the European Union approved chia seeds as a novel food. These oval shaped, nutty flavoured seeds are packed with huge amounts of beneficial omega- 3 fats. The concentration of omega-3 fatty acids in Chia seeds is even more than flax seeds. Antioxidants present in Chia seeds help in their longer shelf life without these getting rancid. Antioxidants are also known to promote good health and offer protection against certain diseases, including diabetes, heart disease and certain cancers. Like flaxseeds, chia seeds are also a good source of soluble and insoluble fibre. These seeds do not have to be ground to make their nutrients available to the body. Chia seeds may be eaten raw as whole seeds, ground or as sprouts. Although there is no recommended daily amount, but we may start with a small amount, such as a teaspoon, and slowly build up to 2 tablespoons in 7-10 days. Pregnant women or those considering pregnancy must consult with their healthcare providers. Seeds are versatile and convenient to consume. Seeds can be ground in your coffee grinder and once ground store in an air tight, opaque container in a refrigerator or freezer. Considering their nutritional value, these may be added to almost all sorts of dishes. These little powerhouses make excellent, inexpensive snacks. In fact, these make great substitutes for high-priced nuts in a poor man's diet. No wonder our grannies took the pains of removing, drying and deseeding seeds from water-melons and melons to be able to give their family their daily vitamins. — The writer is a Clinical Nutritionist & Founder, theweightmonitor.com, Founder, WholeFoodsIndia and Founder President Celiac Society for Delhi Other seeds
Early stuttering common among kids More than one in 10 children had a stutter by age four in a new Australian study, but those kids scored just as high or higher than their peers on assessments of language, thinking skills and temperament. "Stuttering onset is relatively common but parents can be reassured that developmental stuttering is not associated with poorer outcome in the preschool years," Sheena Reilly, the study's lead author from the Murdoch Children's Research Institute in Parkville, said. Many medicines safe during breastfeeding Many medications can be used safely by women who are breastfeeding and the benefits of breastfeeding outweigh most harms related to babies' exposure, a panel of pediatricians said. In a clinical report, the American Academy of Pediatrics (AAP) Committee on Drugs said mothers may be "inappropriately advised" to stop breastfeeding or to stop taking their medications, for fear the drugs will be passed through breast milk and harm infants. Preemies face neuro-developmental risks Babies who are born at 25 weeks' gestation or earlier and survive early life have a "substantial likelihood" of having a very low IQ or other neurodevelopmental problems in childhood, said researchers. In a review of nine past studies, they found between 24 and 43 per cent of extremely premature infants went on to have moderate or severe impairment, depending on just how early the babies were born. Eating fruits, veggies may lower women's bladder cancer risk Kids happiest at seven Age seven is kids' 'golden age,' when they reach the peak of happiness and are most carefree, according to a new study. The study found that joy, energy and innocence reach a high between the ages of six and nine, before kids start worrying about their looks, what their pals think and how well they do at school, News.com.au reported. Dr Justin Coulson, author of the study of 1014 parents, believes age 7 is 'the perfect blend of childish enthusiasm and innocence.' He said that most kids have boundless energy and lust for life - something that starts deteriorating as they become older and perhaps more jaded. Coulson added that by the age of 11 or 12, kids start to worry about body image and stress over school and friendships. — Agencies Working over 50 hours a week may harm your health Washington: Employees who work for more than 50 hours a week may be harming their mental and physical health, warns a new study . To understand why people work overtime even when they know it is not good for their well-being, the researchers used Gary S Becker's Theory of the Allocation of Time, a mathematical analysis for choice measuring the cost of time. "This theory says the more money you make, the more likely you are to work more. If you are not engaged in work, then there is a cost to the alternative way in which time is spent. Even if you understand the negative consequences to workaholism, you may still be likely to continue working because the cost of not doing so becomes greater. The theory says that not only can working more make a person wealthier but it also creates less leisure time to spend money. As income increases a person may be more likely to work more and create an unhealthy habit. She advises workaholics to be aware of the effect excessive work has on their physical and mental well-being and to be prepared for what they can do to mitigate or counteract the effects during busy work periods. Data for the study was taken from the National Longitudinal Survey of Youth 1979 cohort, a nationally representative sample of 12,686 young men and women in US who were interviewed on an annual basis from 1979 through 1994 and are currently interviewed on a biennial basis. — PTI
|
||
|
|
||
Good health
Seeds are the embryo and the food supply of plants. Strictly speaking most cereals, pulses and nuts are also seeds but here we refer mostly to oilseeds like sunflower, pumpkin, sesame, flax, melon etc.
Seeds such as pumpkin, cucumber, melon and water-melon, are good sources of protein and fibre. These are valuable sources of vitamin E and B- complex. Pumpkin seeds are rich in Panagamic acid, an antioxidant. These four seeds are useful in stimulating "anti-stress" hormones and fighting fatigue. These also boost immunity, lower cholesterol, prevent arthritis and reduce food cravings. Pumpkin seeds are believed to positively influence prostrate health. Toasted seeds can be added to stir fries and make good snacks.
Higher intake of fruits and vegetables may lower the risk of invasive bladder cancer in women, says a new study. University of Hawaii Cancer Center researcher Song-Yi Park and colleagues, analysed data collected from 185,885 older adults over a period of 12.5 years. After adjusting for variables related to cancer risk (age, etc) the researchers found that women who consumed the most fruits and vegetables had the lowest bladder cancer risk. For instance, women consuming the most yellow-orange vegetables were 52 per cent less likely to have bladder cancer than women consuming the least yellow-orange vegetables. The data also suggested that women with the highest intake of vitamins A, C, and E had the lowest risk of bladder cancer. "Our study supports the fruit and vegetable recommendation for cancer prevention," said Park.
Researchers from Kansas State University found a link between workaholics and reduced physical and mental well-being. . "We looked at the association between workaholism and physical and mental well-being. Workaholics — defined by those working more than 50 hours per week — were more likely to have reduced physical well-being, measured by skipped meals. Workaholism was associated with reduced mental well-being as measured by a self-reported depression score," said Sarah Asebedo, who led the study.