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9 Seeds You Should Be Eating

Chia Seeds

Chia has come a long way since it first sprouted out of funny pottery in TV commercials. Today, these seeds are best known as a super food, and with good reason. Just 1 ounce (that’s 2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such as juice or almond milk, they get soft and spoonable: a smart swap for pudding.

Wild Rice

Surprise! Wild rice isn’t rice at all — it’s actually a grass seed. It’s higher in protein than other whole grains and has 30 times more antioxidants than white rice. It also provides folate, magnesium, phosphorus, zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice pilaf, and the warm grains are a hearty addition to green salads.

Pumpkin Seeds

If you’ve ever roasted a batch of these after carving your annual jack-o’-lantern, you know they make a great snack. And a healthy one, too. Pumpkin seeds are rich in magnesium, an important mineral that boosts your heart health, helps your body make energy, and powers your muscles. Eat them year-round as a soup or salad topper, with cereal, or in homemade trail mix.

Pomegranate Seeds

Also called arils, these are the sweet, jewel-like beads you strip from the inside of the fruit. They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has fewer than 150 calories, making it good for a light snack. Tossed in a salad or whole-grain dish, they add a juicy pop of flavor and color to your dinner plate.

Quinoa

If you’re looking for healthy sources of protein, quinoa has you covered. The grain-like seed packs 8 grams per cup. It cooks up like rice and can fill in for pasta and other grains in many of your favorite dishes. You can also use it as a gluten-free breading for dishes like chicken fingers. Make a batch instead of oatmeal for a breakfast porridge that will start your day with more protein, fiber, and iron.

Flax Seeds

Humans have been eating these for good health as far back as 9,000 B.C. If you don’t eat enough fish, adding flax to your diet can help you get omega-3 fatty acids, the healthy fats that are good for your heart. It’s the best plant source of this important nutrient, and it gives you a good dose of fiber, too. When the seeds are ground into flax meal, they may help lower blood pressure. Flax has a nice, nutty flavor. Add a scoop to oatmeal, your pancake batter, or salads.

Hemp Seeds

Their mild, nutty flavor pairs well with savory dishes. They also have plenty of protein: 2 tablespoons has 10 grams, even more than flax or chia seeds. Hemp is also a good source of omega-3 fatty acids. You can use the seeds whole, sprinkled on salads or whole-grain dishes, or look for hemp milk to replace your usual dairy.

Sunflower Seeds

These tender kernels are every bit as good for you as they are tasty. A 1-ounce serving has about half your daily vitamin E. They’re also high in healthy fats. Add them to your next batch of veggie burgers for extra flavor and nutrition. Sunflower seeds also make a great addition to your morning smoothie. And, of course, you can just keep snacking on them right out of the bag.

Sesame Seeds

Those little white dots on your hamburger bun aren’t just there for decoration. The sesame seed is one of the most versatile ingredients out there. Sesame oil, a smart pick for salad dressing, is high in a kind of fatty acid that may lower the bad type of cholesterol. Ground to a paste, they turn into tahini, a peanut butter sub for those with nut allergies. (It’s also a main ingredient in hummus.) The whole seeds are rich in fiber and protein. They add crunch and flavor to vegetable stir fries.

source: www.webmd.com


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The 5 best soup ingredients to beat a cold

Bolster your immune system with these delicious soup ingredients that help fight off the common cold and flu.

By Matthew Kadey, RD

1. Pumpkin seeds

Forget the medicine cabinet. If you really want to fend off a cold or flu, find comfort in a healing bowl of soup. Grandma’s chicken noodle remedy isn’t the only soup to lift your spirits when sick. Research shows a number of foods (which also make for some delicious soup ingredients) can boost your body’s natural defences against viruses. Keep your immune system in fighting shape and feed that pesky cold by slurping up soups infused with these immunity-boosting, sniffle-busting good guys. 

These jack-o’-lantern castoffs are brimming with zinc. A number of studies suggest that loading up on zinc – which aids in the function of immune cells – can help reduce the duration and severity of cold symptoms when under the weather. 

Soup’s on: Toast handfuls of pumpkin seeds and sprinkle them over squash soups or bowls of creamy potato or mushroom soups. 

2. Miso

A staple in Japanese kitchens, miso is made from fermented soybeans. The fermentation process produces a healthy army of probiotic bacteria, which can cut down the number of days a cold or flu will leave you symptomatic. Dutch scientists attribute this to the probiotic’s activation of certain genes in the walls of the intestines. 

Soup’s on: For a quick immune system–enhancing soup, simply whisk some miso with warm water and dried mushrooms, and let it steep for five minutes. A miso broth is also a great base for soups full of chicken, noodles and Asian greens. 

3. Barley

The soluble fibre found in oats and barley is already hailed for helping lower cholesterol, but it can also keep your nose from dripping like a leaky hose. University of Illinois scientists discovered soluble fibre increases the production of an anti-inflammatory protein that strengthens the immune system. Beta-glucan, the main soluble fibre in chewy barley, has been found to slash the number of sick days taken by those with upper respiratory tract infections. 

Soup’s on: Barley and zinc-rich beef make a dynamic soup pairing. Also try serving barley in soups with chunky vegetables, lentils, mushrooms or turkey. 


4. Carrots

It’s likely that Bugs Bunny wasn’t knocked off his feet by a cold or flu too often. His orange-hued vegetable of choice is brimming with beta-carotene. In the body, beta-carotene can be converted to vitamin A. In addition to supporting vision, one of vitamin A’s many roles is keeping your immune system running smoothly. A more robust immune system is a surefire way to help send a cold packing. 

Soup’s on: Try this immunity-friendly creamy carrot soup made with sweet potato, another beta-carotene powerhouse. Consider using toasted pumpkin seeds as a garnish. Also work chunks of carrot into beef and barley soups. 

5. Salmon

Is a regular rotation of winter sniffles getting you down? Then be sure to reel in salmon – one of the few foods that brings vitamin D to a pot of soup – to keep future runny noses at bay. An Archives of Internal Medicine study involving nearly 19,000 subjects found those with the lowest average levels of vitamin D were 36 percent more likely to develop upper respiratory infections than those with higher levels of the sunshine vitamin. Similar research published in The Journal of Infectious Diseases found subjects with better vitamin D status were less likely to take sick days from work than those who were given placebos. Washington State University researchers also suggest that astaxanthin – the pigment that gives salmon its pink glow – can increase immune cell activity. 

Soup’s on: Use fresh or even canned salmon in seafood chowders. Or grab your chopsticks and slurp up a soup replete with salmon, soba noodles, bok choy and miso broth. 

Avoid these ingredients when you’re sick

While you should take in plenty of fluids when fighting a cold or flu to stay hydrated (the main benefit of chicken noodle soup – thanks, Grandma!), it’s best to abstain from imbibing alcohol. Wine, beer, and liquor may compromise your immune system and reduce the body’s ability to fight infection.  


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Chia Seeds – The Miracle Food

Posted By admin On Sunday, September 29, 2013  

Salvia hispanica, commonly known as Chia, is a blooming plant that belongs to the family Lamiaceae ( mint ).

It is believed to have originated in southern Mexico and Central America, where the seed played an important role in the diet of the Mayans and Aztecs .

Chia Seeds Nutrition Facts

Nowadays, the popularity of chia seeds grows due to its high nutritional value. Chia seed is a balanced blend of protein, carbohydrates, fat and fiber.

Chia contains 5 times more calcium than milk, three times more iron than spinach, 3 times more antioxidants than blueberries  and 2 times more potassium than bananas.

In addition to that, chia seed is the richest source of essential fatty acids such as omega -3 and omega – 6.

By adding just two tablespoons of chia seeds into your daily diet you will provide about 7 grams of the recommended daily dose of fiber, 4 grams of proteins, 5 grams of omega -3 fatty acids, 18 % of the recommended daily dose of calcium, 35 % phosphorus, 24 % of magnesium, and 50 % of manganese.


Health Benefits of Chia Seeds

As partof the healthy diet regime, Chia seeds can help encouraging the immune and reproductive system, preventing cardiovascular disease by reducing cholesterol, triglycerides and high blood pressure.

A study done at the hospital St.Mihail in Toronto showed that participants who regularly ate chia seeds have a significant reduction of the blood pressure. Chia seeds can help patients with diabetes to utilize insulin more efficiently.

Eating Chia before meals reduces appetite, gives a feeling of satiety, increases the level of energy, which is the main reason why the seed is so popular for people who try to lose weight.

Incorporating chia seeds into your diet (on a regular basis), helps not only your physical health but your mental health as well. Studies show that chia seeds help patients with bipolar disorder and also in reducing depression and other negative feelings.

Chia seeds doesn’t have taste, but if you combine it with other food products you will get not only delicious, but also a visual delight.

It can be consumed raw or sprinkled on smoothie or juice, cereal, rice, yogurt or vegetables.

Here is one healthy and natural energy Chia drink that you must try!

Chia Fresca

  • 1 cup of water
  • 1 fresh lemon (squeezed) or lemon juice
  • 1 teaspoon of chia seeds
  • healthy sweetener to taste

Mix well the lemonade and the stevia, add chia seeds and stir nicely. Then allow the mixture to rest for 10 minutes. Chia seeds will absorb the water and become jelly-like.
Relax and enjoy ! 


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10+ Health Benefits of Pumpkin Seeds

Alisa Rutherford-Fortunati    October 9, 2013
  
October, November and December are all prime pumpkin months in the U.S. and soon enough, people will be carving up pumpkins for jack-o-lanterns, homemade pies and pumpkin bakes! But before you prepare your pumpkin as a decoration, dessert or dinner, remember to save your seeds. If you simply scoop out and compost your pumpkin/squash seeds you could be throwing out a heap of great nutrients and their inherent plant-based health benefits.

Vitamins, minerals and other important phytonutrients in pumpkin seeds*:

–   Manganese
–   Tryptophan
–   Magnesium
–   Phosphorus
–   Copper
–   Zinc
–   Iron

* Pumpkin seeds are either an excellent or very good source of all of these nutrients and vitamins. There are many other nutrients, minerals and vitamins present in pumpkin seeds that are not listed here.

 

Health Benefits of Pumpkin Seeds:

Tryptophan: Helps fight depression (converted into serotonin and niacin).

Glutamate (needed to create GABA): Anti-stress neurochemical, helps relieve anxiety and other related conditions.

Zinc: Boosts immune function and fights osteoporosis.

Phytosterols: Reduce LDL cholesterol (the bad kind) and raise HDL (the good kind). May also be effective in the prevention of cancer.


Rich in Antioxidants: Pumpkin seeds have a diverse range of antioxidants in them. These include, but are not limited to:

-Vitamins: Pumpkin seeds contain E in a variety of forms: Alpha-tocomonoenol, delta-tocopherol, alpha-tocopherol, gamma-tocopherol and gamma-tocomonoenol. Having so many forms of Vitamin E in one food is beneficial because some of the forms of Vitamin E are more bioavailable than others.

– Minerals: Pumpkin seeds also contain mineral antioxidants like zinc and manganese.

– Phenolic antioxidants: Pumpkin seeds include phenolic antioxidants like the following acids: hydroxybenzoic, ferulic, protocatechuic, caffeic, coumaric, sinapic, vanillic, and syringic acid.

– Other antioxidant phytonutrients: Pumpkin seeds contain beneficial lignans including: lignans pinoresinol, lariciresinol and medioresinol.

Antimicrobial Properties: According to whfoods.com, “Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties. Research points to the role of unique proteins in pumpkin seeds as the source of many antimicrobial benefits. The lignans in pumpkin seeds (including pinoresinol, medioresinol, and lariciresinol) have also been shown to have antimicrobial—and especially anti-viral— properties.”

Diabetes Support: Preliminary studies have suggested that ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil may improve insulin regulation and help protect the kidneys of those with diabetes.

Cancer Prevention: Because of pumpkin seeds’ rich antioxidant profile (and thus their potential to reduce oxidative stress) they may help decrease our risk of cancer. Preliminary studies have focused specifically on the lignans in pumpkin seeds, and their potential to reduce the risk of breast cancer and prostate cancer.


Benign Prostatic Hyperplasia (BPH): Pumpkin seed extracts and oils are used in the treatment of Benign Prostatic Hyperplasia (BPH) (A non-cancer enlargement of the prostate gland). U.S. Studies have shown a beneficial link between nutrients in pumpkin seeds (pumpkin seed oil extract), and treating BPH. These nutrients include phytosterols, lignans, and zinc, among others.

Protein: Along with all the beneficial phytonutrients and antioxidants in pumpkin seeds, they are also a rich source of protein! One ounce of pumpkin seeds contains 9.35 grams of protein.

How to use pumpkin seeds:

–   With any nut or seed a little goes a long way (remember it contains the building blocks to create a whole new plant!)
–   Enjoy the whole kernels on their own, raw or lightly roasted. (This way you get the complete package of nutrients.)
–   Sprinkle some seeds on top of your cereal or granola in the morning.
–   Enjoy them with your evening salad.
–   Throw shelled seeds into a smoothie (as long as you have a good blender.)
–   Take a small handful of pumpkin seeds mixed with some dried fruit along for a hike.
–   Sprinkle on top of your homemade bread (or mix it into the dough) before baking.

There are many ways to enjoy pumpkin seeds, so experiment and enjoy!

Sources:   whfoods   Huffington Post   Wikipedia


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The Top 10 Healthiest Seeds on Earth

by: True Activist      February 20, 2013  

They come in all different sizes, shapes and colours. The seed is an embryonic plant itself and the origin of nutrition. A plant goes to great lengths to produce each seed and fill it with high concentrations of vitamins, minerals, proteins, essential oils and dormant enzymes. If you’re looking for a high quality, nutritious and filling snack, seeds are tough to beat. Let’s look at the ten healthiest seeds on Earth and how to consume them. A seed is life. It is a living food. It is impossible to eat a raw seed and not derive nutrition. Many seeds are edible and the majority of human calories come from seeds, especially from legumes and nuts. Seeds also provide most cooking oils, many beverages and spices and some important food additives. In different seeds the seed embryo or the endosperm dominates and provides most of the nutrients. The storage proteins of the embryo and endosperm differ in their amino acid content and physical properties.

How to Eat Seeds 
There is only one way to derive nutrition from seeds and that is to eat them raw. Once they are exposed to heat, they produce toxic substances and the vitamin, mineral and essential oil profiles are denatured. By roasting a seed, its classification moves from a living food to a dead food. There is no seed on earth that can withstand roasting or heating without breaking down its nutritional components. Always remember, eat seeds naturally…eat them raw. This also means they can be soaked, ground or mashed (i.e. tahini), especially if a seed’s shell or coat is too difficult to pierce with the teeth. – Choose raw and unsalted seeds – Avoid coated or roasted seeds – Avoid sugar coated seeds
The 10 Healthiest Seeds on Earth

1) CHIA SEEDS

Serving Size = 1 Tsp

Consider these facts about Chia seeds:
– 2.5 times more protein than kidney beans
– 3 times the antioxidant strength of blueberries
– 3 times more iron than spinach
– 6 times more calcium than milk
– 7 times more vitamin C than oranges
– 8 times more omega-3 than salmon
– 10 times more fiber than rice
– 15 times more magnesium than broccoli

The seeds are loaded with vitamins and minerals, are an excellent source of fibre, protein and antioxidants, and are the richest plant source of omega-3 fatty acids. Consumption of chia seeds could help reduce joint pain, aid in weight loss, deliver an energy boost and protect against serious ailments such as diabetes and heart disease.

The seeds are gluten-free, which also makes them appealing to people with celiac disease or an aversion to gluten.

Consumption of chia seeds may increase blood levels of the long chain omega-3 EPA by 30%, says a new study from the Appalachian State University and the University of North Carolina.

Chia seeds are a source of alpha-linolenic acid (ALA), a type of “short-chain” omega-3 fatty acid, whereas fish is a source of the “long-chain” fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While growing research has linked consumption of EPA and DHA to heart health, improved brain function and possible other health benefits such as improvement in depression or rheumatoid arthritis, studies are now suggesting that ALA may bring about redistribution associated with heart and liver protection.

Consumption of chia seeds as a source of alpha-linolenic acid (ALA) may bring about redistribution associated with heart and liver protection.

The top benefits of chia seeds are far reaching and as far as superfoods go, this is undeniably one of the top ten.


2) HEMP SEEDS

Serving Size = 1 Tbsp

More people are discovering the nutritional benefits of hemp seed, nut and oil.

Hemp contains:

– All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.
– A high protein percentage of the simple proteins that strengthen immunity and fend off toxins.
– Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3
– Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.
– A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid — for cardiovascular health and general strengthening of the immune system.
– A superior vegetarian source of protein considered easily digestible.
– A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.
– The richest known source of polyunsaturated essential fatty acids.

According to the hemp growers industry, industrial hemp grown for food, fuel and natural fibers contains virtually no THC (less than .3%).

In fact, when hemp is processed into hemp seed oil and hemp seed milk, for example, it further reduces the minute amount of THC in hemp.

And yet, there’s still a stigma due to the long-standing idea that hemp and marijuana are one in the same. Hemp is actually categorized with marijuana as part of the Controlled Substances Act of 1970 and is therefore illegal to grow in the US.

The best way to insure the body has enough amino acid material to make the globulins is to eat foods high in globulin proteins. Since hemp seed protein is 65% globulin edistin, and also includes quantities of albumin, its protein is readily available in a form quite similar to that found in blood plasma. Eating hemp seeds gives the body all the essential amino acids required to maintain health, and provides the necessary kinds and amounts of amino acids the body needs to make human serum albumin and serum globulins like the immune enhancing gamma globulins. Eating hemp seeds could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed was used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.


3) POMEGRANATE SEEDS

Serving Size = 1/2 Cup

Pomegranates are a rich source of antioxidants. Therefore, it helps to protect your body’s cells from free radicals, which cause premature aging.

In simple words, pomegranate juice pumps the level of oxygen in your blood. The antioxidants fight free radicals and prevents blood clots. This eventually helps the blood to flow freely in your body in turn improving the oxygen levels in your blood.

Pomegranates are especially high in polyphenols, a form of antioxidant purported to help reduce the risk of cancer and heart disease. In fact, pomegranate juice, which contains health-boosting tannins, anthocyanins, and ellagic acid, has higher antioxidant activity than green tea and red wine.

The pomegranate, with its edible seeds inside juicy sacs, is high in vitamin C and potassium, low in calories (80 per serving, which is just under one-third of a medium fruit), and a good source of fibre.

The antioxidant properties of a pomegranate prevent low-density lipoprotein cholesterol from oxidizing. This essentially means that pomegranates prevent the hardening of the artery walls with excess fat, leaving your arteries fat free and pumping with antioxidants.

“Mice that drank pomegranate juice were able to significantly reduce the progression of atherosclerosis, [by] at least 30 percent,” said study co-author Dr. Claudio Napoli, a professor of medicine and clinical pathology at the University of Naples School of Medicine in Italy.

Pomegranate health benefits run bone deep; it can reduce the damage on the cartilage for those hit with arthritis. This fruit has the ability to lessen the inflammation and fights the enzymes that destroy the cartilage.


4) FLAX SEEDS

Serving Size = 1-2 Tsp (ground)

Dietary fiber from flaxseed suppresses rises in blood levels of lipids after a meal and modulate appetite.

University of Copenhagen researchers report that flax fiber suppresses appetite and helps support weight loss.

Flax has been cultivated for centuries and has been celebrated for its usefulness all over the world. Hippocrates wrote about using flax for the relief of abdominal pains, and the French Emperor Charlemagne favored flax seed so much that he passed laws requiring its consumption!

The main health benefits of flax seed are due to its rich content of Alpha-Linolenic Acid (ALA), dietary fiber, and lignans.

The essential fatty acid ALA is a powerful anti-inflammatory, decreasing the production of agents that promote inflammation and lowering blood levels of C-Reactive Protein (CRP), a biomarker of inflammation. Through the actions of the ALA and lignans, flax has been shown to block tumor growth in animals and may help reduce cancer risk in humans.

Lignans are phytoestrogens, plant compounds that have estrogen-like effects and antioxidant properties. Phytoestrogens help to stabilize hormonal levels, reducing the symptoms of PMS and menopause, and potentially reducing the risk of developing breast and prostate cancer.

The fiber in flax seed promotes healthy bowel function. One tablespoon of whole flax seed contains as much fiber as half a cup of cooked oat bran. Flax’s soluble fibers can lower blood cholesterol levels, helping reduce the risk of heart attack and stroke.

Ground flax seed provides more nutritional benefits than does the whole seed. Grind the seeds at home using a coffee grinder or blender, and add them to cereals, baked goods and smoothies.


5) PUMPKIN SEEDS

Serving Size = 1/2 Cup

They are the only seed that is alkaline-forming in this world of highly acidic diets.

Add pumpkin seeds to your list of foods rich in protein. 100 grams of seeds on a daily basis provide 54 percent of the daily requirement in terms of protein.

Most of us pop pills to replenish deficiency of vitamin B-complex, try pumpkin seeds next time. Pumpkin seeds are a good source for vitamin B like thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates.

For those who are down in the dumps, pumpkin seeds can help fight through depression. The chemical component L-tryptophan is the secret ingredient to boost your mood.

Did you know that pumpkin seeds can prevent kidney stones? Studies suggest that pumpkin seeds can help prevent certain kidney stone formations like calcium oxalate kidney stone.

Pumpkin seeds even hold the secret to fighting parasites, especially tapeworms.


6) APRICOT SEEDS

Serving Size = 1/4 Cup

Apricot kernels are, like most nuts and seeds, very nutritious. Among the nutrients they contain is one called amygdalin, which is also known as vitamin B17. This attacks cancer cells, and thus can help prevent cancer from breaking out in our bodies.

Amygdalin (vitamin B17) is contained in many hundreds of foods, but ones that are particularly rich in amygdalin have disappeared to a large extent from our Western diet. People throughout the world who still eat a traditional diet, have been found to be largely free from cancer. These diets are rich in foods containing amygdalin.

Apart from apricot kernels, examples of other amygdalin rich foods are bitter almonds (amygdalin tastes bitter – sweet almonds do not contain it, and apricot kernels that are not bitter do not contain it). Other foods containing amygdalin are apple pips, grape seeds, millet, broad beans, most berries, cassava and many other seeds, beans, pulses and grains – but not ones that have been highly hybridized.

For prevention, however, Dr Ernst T Krebs Jr., the biochemist who first produced laetrile (concentrated amygdalin) in the 1950s, recommended that if a person would eat ten to twelve apricot kernels a day for life, then barring the equivalent of Chernobyl, he is likely to be cancer free.


7) SESAME SEEDS

Serving Size = 1/4 Cup

Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity.

Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.


8) SUNFLOWER SEEDS

Serving Size = 1/4 Cup

Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol.

Sesame seeds have some of the highest total phytosterol content of seeds. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

9) CUMIN SEEDS

Serving Size = 1 Tbsp

Cumin is a seed that has been used since antiquity. This traditional herb is known for its health benefits and medicinal uses for hundreds of years.

Cumin is useful for digestive disorders and even as an antiseptic. The seeds themselves are rich in iron and help boost the power of the liver.

Cumin also helps relieve symptoms of common cold. If you have a sore throat, try adding some dry ginger to cumin water, to help soothe it.

Cumin juice makes for a great tonic for the body even if you don’t have a specific ailment. It is said to increase the heat in the body thus making metabolism more efficient.

It is also considered to be a powerful kidney and liver herb which can help boost the immune system. It’s also believed that black cumin seeds can treat asthma and arthritis.


10) GRAPE SEEDS

Serving Size = 1-2 Tbsp

Grape seeds have a great concentration of vitamin E, flavonoids, linoleic acid and polyphenols.

Grape seed extract may prevent heart diseases such as high blood pressure and high cholesterol. By limiting lipid oxidation, phenolics in grape seeds may reduce risk of heart disease, such as by inhibiting platelet aggregation and reducing inflammation.

A study published in the journal Carcinogenesis shows that grape seed extract (GSE) kills squamous cell carcinoma cells, while leaving healthy cells unharmed.

Grape seeds may even reduce the infectivity of Norovirus surrogates according to research published in Applied and Environmental Microbiology.

Seeds anyone?

Sources:
whfoods.com
wikipedia.org
anticancerinfo.co.uk
ratical.org
bodyecology.com
chicagotribune.com

John Summerly is nutritionist, herbologist, and homeopathic practitioner. He is a leader in the natural health community and consults athletes, executives and most of all parents of children on the benefits of complementary therapies for health and prevention.


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9 Foods That Will Naturally Detox You

BY MARIA GUADAGNO – NOVEMBER 23, 2012 

Think the only way to detox is with a juice cleanse? Think again!

Our bodies are naturally built to detoxify us. Everyday, we eliminate and neutralize toxins through our colon, liver, kidneys, lungs, lymph, and skin. It’s just that, in this day and age, these organs often get over-worked from the constant barrage of toxins from pollution, animal products, and processed foods.

Luckily, Mother Nature has the perfect antidote! 

Below are 9 potent detoxifying foods that support your body’s natural cleansing system…and you don’t have to juice them to get the benefits. You’ll receive benefits just by incorporating more of these foods into your diet: 

Cauliflower
This antioxidant rich cruciferous veggie aids your body’s natural detoxification system and reduces inflammation.

Lentils
This fiber-rich legume aids in elimination, helps lower cholesterol, balances blood sugar, and even increases your energy.

Broccoli
A strong detoxifier, broccoli neutralizes and eliminates toxins while also delivering a healthy dose of vitamins.


Turnip Greens
A potent detoxifier, this cruciferous veggie also has been found to help prevent many types of cancer and is a great for reducing inflammation. 

Grapefruit
This fiber-rich sweet and tangy fruit helps lower cholesterol, prevent kidney stones, and aids the digestive system.

Steel Cut Oats
High in both soluble and insoluble fiber, oats will keep you satiated and your digestive system moving.

Cucumbers
Nutrient dense cucumbers, which are 95% water, help flush out toxins and alkalize the body.

Sunflower Seeds
High in selenium and Vitamin E, sunflower seeds aid the liver’s ability to detox a wide range of potentially harmful molecules. In addition, they help prevent cholesterol build up in the blood and arteries.

Hemp Seeds
These tiny nutritional powerhouses are an excellent source of omega 3 & 6 fatty acids, are an easily digestible plant based protein, have a strong anti-inflammatory effect, and also aid in elimination. 


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12 Foods That Supercharge Your Brain

August 4, 2013  by: True Activist

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.



6. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

7. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

It makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

8. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

9. Cacao nibs

Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries.

Green it: as long as it’s fair trade and organic, it’s green.

10. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

11. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6’s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

12. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

Sources :
http://preventdisease.com/news/13/080413_12-Foods-That-Supercharge-Your-Brain.shtml
www.trueactivist.com


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The 3 Keys to a Healthy Brain

Maria Rodale  July 6, 2013

We all have those moments–a forgotten appointment, a name we can’t recall, a word that’s on the tip of our tongue. For the most part, these incidents don’t worry us. However, as we age, they seem to increase in significance. We wonder if we’re losing our edge. With Alzheimer’s disease and dementia constantly in the news, we can find ourselves falling prey to a climate of fear that plays on our worst anxieties about losing our cognitive capacities.

Luckily, there are a number of steps we can take to preserve our mental sharpness. Like any other organ, the brain responds to input. Not just mental and emotional input, but diet and exercise, as well. Many of the strategies we adopt to maintain overall health also support the brain. We can keep that mental acuity, and it only takes a few simple brain-friendly habits.

1: Brain-Friendly Food and Supplements

One of the brain’s biggest enemies is oxidative stress from excess free radicals, which are generated by toxins, exercise, illness, stress, and normal metabolic processes, among other factors. Like a lunchroom bully, free radicals (atoms or molecules that are short one electron) take what they need from other atoms. As levels of free radicals increase, one theft leads to another, creating a cascade of inflammatory chain reactions that can damage cells down to their DNA.

Antioxidants can help block this cycle, which is why we hear so much about these super nutrients, and there is a wide variety of sources–foods, herbs, and supplements–to choose from. Blueberries are a rich source and have been shown to protect neurons from oxidative stress. Other good antioxidant food choices are beans, cranberries, artichokes, prunes, and raspberries. Herbs and spices like sage, rosemary, ginger, and turmeric are chock-ull of antioxidant compounds to protect the brain and support numerous other areas of health, as well.

Stock up on foods that are rich in omega-3 fatty acids, such as fish, flaxseed, raw nuts and seeds, and grass-fed beef. While omega-3s are more often touted for their heart-health benefits, they are crucial to brain health, too. A study published in the journal Neurology found that people deficient in omega-3s had smaller brains and did more poorly in cognitive tests. The researchers asserted that omega-3s reduce signs of aging in the brain.


Vitamin E has also been associated with improved cognitive health. In addition, one study indicated it can help patients recover after a stroke. Vitamin E is also a potent antioxidant. Be sure to look for the natural form called d-alpha tocopherol, often found with a blend of mixed tocopherols. Avoid dl-alpha tocopherol, a form that is synthetic and not well absorbed.

As noted, oxidation can play a big role in damaging neurons, leading to cognitive decline. One of the most potent antioxidant supplements is a botanical called honokiol. Derived from magnolia bark, honokiol is 1,000 times more powerful as an antioxidant than vitamin E and has been shown protect the brain in numerous ways. Because its molecules are so small, honokiol taken orally is very easily absorbed, and even has the unique ability to pass through the blood/brain barrier. This allows honokiol to exert it effects directly on brain tissue. Honokiol is shown to improve mood, influencing GABA and other neurotransmitters that help mediate both anxiety and depression. It also is shown to aid in stroke damage and protect against the amyloid plaque associated with Alzheimer’s disease.

Another supplement that benefits brain health is curcumin, the active ingredient in turmeric. In a recent study from the Salk Institute, a drug derived from curcumin reversed Alzheimer’s disease in mice. This is not an isolated study. Other research has shown that curcumin influences neuron creation and enhances memory.

2: Exercise

Multiple studies have shown a close relationship between exercise and improved brain function. One project found that women over 65 who walked 30 minutes a day slowed their cognitive decline. When measuring mental acuity, the researchers found that the people who exercised appeared several years younger than those in the control group, who did not exercise at all.

Another study comparing activity levels and brain health looked at people over age 70. The more active group was significantly less likely to develop cognitive problems. The study also helped clarify the types of activities that promote cognitive health. In addition to “normal” exercise, the researchers found that simple actions, such as standing up and walking around the room, were also beneficial.

Other research has shown that exercise can actually increase brain size. One study used MRIs to compare brain sizes in people who exercised with those who did not. The group of exercisers did significantly better. Maintaining a larger brain is important because one of the side effects of aging is reduced brain volume, which may be implicated in cognitive decline.

3: Meditation

The calming effects of meditation are well documented. However, some research has shown that the practice actually changes brain architecture. Scientists at UCLA found that meditation increases the folding in the cerebral cortex, a process called cortical gyrification, which improves the brain’s ability to process information. Specifically, increased gyrification helps us retrieve memories, form decisions, and focus.

To me, the most striking aspect of these recommendations is their applicability to overall health. Diet, appropriate supplements, exercise, and meditation also benefit heart health, and they can reduce the risk of cancer, diabetes, and metabolic syndrome–plus, they simply make us feel better. In the big picture, good practices support health at all levels, forming a foundation for mind-body wellness, longevity, and vitality.

source: Care2.com


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13 Superfoods for a Long and Happy Life

23rd April 2013   By Iryna Ostapets   Guest Writer for Wake Up World

Healthy eating is a good path to longevity. Many of us take supplements to add phytonutrients and minerals into the body. But the more nutritional needs you meet with your food consumption, the better the effects for your body. Consuming a variety of super-foods can provide the body with all the elements and nutrients that may be missing in your diet.
It was known from an ancient times that the best path to longevity is to comprise a good variety of foods crammed with vitamins and minerals. And the Centers for Disease Control and Prevention have showed that healthy eating can decrease the risk of health diseases, cancer, diabetes and other infirmity. The Professor of Geriatrics at the University of Hawaii, Bradley Willcox also noted that the most beneficial diets rely heavily on fresh vegetables, fruits, and legumes — foods that are naturally lower in calories and packed with nutrients.
The below super-foods have the potential to hamper the aging process, reinforce the immune system and maintain blood glucose levels. They prevent the build up of free radicals that are responsible for the development of age-related diseases.

Berries:

They are packed with antioxidants and natural compounds that assist to boost immunity. They contain anthocyanins which were confirmed by University of Georgia study to decrease the risk of colon cancer. Eating one or two servings of berries such blueberries, strawberries, cranberries or blackberries daily you can detain cognitive decline for older people.

 

Nuts:

These superfoods are versatile and a great source of healthy fats, protein vitamins and minerals. They can reduce the risk of cardiovascular and chronic diseases. Cashews, walnuts, almonds, peanuts and Brazil nuts are rich in antioxidants, vitamin E and Omega 3 fatty acids. CBS news informs that a handful of any nuts can benefit your health, enlarge brain power, manage stress, hamper inflammation and keep fit for a long time.

 

Fish:

It has the highest level of Omega-3 fats that protect against heart diseases and strokes. Omega-3 combat inflammatory conditions, aging in cells and assist pull down blood pressure. Consuming two serving of fish can provide you with enough of Omega-3 fats. Tuna, salmon and other oily fish are in the list of the fish packed with abundant amount of these fatty acids.

 

Broccoli:

Researches have pointed out these veggies have extra life-extending benefits such as sulphoraphane, indole and phytochemicals. These health-protecting compounds can fight free radicals and keep its anti-cancer features. Broccoli is low in calories and a good alternative for healthy salads and sandwiches.

 

Tomatoes:

They contain generous content of lycopene that is associated with a proven cancer fighter. Tomatoes are rich in vitamin C and A, fiber, potassium and folate. The National Institutes of Health reports tomatoes are a great source of antioxidants that can decrease the risk of cancers.

Olive Oil:

Great source of monounsaturated “good fat” and vitamin E. It has excellent anti-inflammatory features and is clearly associated with cancer prevention and brain power. Two tablespoons of olive oil per day can benefit your health. It is better not to consume it a lot as it is darn caloric.

 

Beans:

They have the highest level of carbohydrates, resistant starch and fiber. Beans are excellent tool for cancer prevention, anti-diabetes and weight loss. They regulate blood sugar level, fight food cravings and decrease cholesterol level. Researchers found that the more fiber intake in your foods the less you are subject to breast cancer.

 

Seeds:

They are true fat sources that include a good variety of minerals, antioxidants, lignans, phytochemicals. Some seeds (flaxseed and sesame) have anti-cancer properties and versatile for health and brain health. Daily consumption of flaxseed can reduce the risk of breast cancer and the growth of their tumor cells.

 

Soy:

The consumption of fermented organic soy can promote weight loss and relieve menopausal symptoms. They are rich in isoflavone that lowers the risk of prostate and breast cancer. Moderate soy intake can have a good impact on bones and heart.

 

Bananas:

A well-balanced diet rich in fruits promotes longevity. Most of fruits have a plenty of healing properties and benefits, but we should place a much emphasis on bananas. They are important sources of potassium, vitamin C and B6, magnesium, fiber and other nutrients. They are naturally free from cholesterol and fat and balance your digestive processes.

 

Avocado:

They are full of vitamin E, fiber and monounsaturated fat. Eating avocados assists pump enough magnesium and bolster your immune system. It lowers the level of “bad” cholesterol and increases your “good” cholesterol level. New York University Langone Medical Center reports avocados contain 13 mg of calcium that can help you make bones strong.

 

Dark Chocolate:

It has the antioxidant, flavonol, found in cocoa beans that can reduce the risk factors of cardiovascular diseases and stroke. Notice chocolate overeating can help you get extra calories. Dark chocolate ameliorates brain function as learning and memory ability.

 

Garlic:

It can be beneficial in boosting the immune system and includes a good amount of sulfur compounds that benefit heart health and lose weight. Garlic is crammed with antioxidants (vitamin C and selenium) that push out free radical from the body.
About the Author:
Iryna Ostapets is a health writer, blogger and health advocate who aims to help people achieve and maintain a healthy and happy lifestyle. Passionate about healthy living and sport, she writes about natural health, nutrition, fitness, health tips and beauty at http://www.raipharmacies.com. An experienced Medical Writer, she has a Master’s Degree in English and advanced training in the medical field. Iryna continues to earn education certificates from the Australasian Medical Writers Association (AMWA).


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Millet Nutrition, Benefits & Uses

Your Guide to this No-Gluten, High Vitamin B & High Calcium Grain-like Seed

Posted April 29, 2007.  

Millet is not just for the birds. When you find out all the benefits of millet nutrition, you’ll want to include this ancient prized grain-like seed in your own diet!

Most people have not even heard of millet, much less understand the benefits of millet nutrition. And yet, millet is one of the best-kept secrets of our ancient ancestors. Traced back to its origin in China, millet has been used throughout the ages and across many countries.

For centuries millet has been a prized crop in China, India, Greece, Egypt and Africa, used in everything from bread to couscous, and as cereal grain.

Millet is even mentioned as a treasured crop in the Bible.

This tiny “grain” is gluten-free and packed with vitamins and minerals. In fact, while it’s often called a grain because of it’s grain-like consistency, millet is actually a seed. It’s often used in birdseed mixture, but if you think it’s just for the birds, you’re missing out on important benefits of millet nutrition for yourself!


Millet Nutrition

Millet is one of the four gluten-free grain-like seeds on the Body Ecology program.

Some of the key reasons millet is part of your healthy Body Ecology diet is because it:

  • Does NOT feed pathogenic yeast (candida),
  • Acts as a prebiotic to feed important microflora in your inner ecosystem
  • Provides serotonin to calm and soothe your moods.
  • Helps hydrate your colon to keep you regular.
  • Is alkaline.
  • Digests easily.
  • Millet is full of nutrients your body needs, such as:
  • Magnesium
  • Calcium
  • Maganese
  • Tryptophan
  • Phoshorus
  • Fiber
  • B vitamins
  • Antioxidants

And that’s not all. Many studies have been done on millet nutrition to identify its benefits for your health. Here are some of the findings:

  • Magnesium in millet can help reduce the affects of migraines and heart attacks.
  • Niacin (vitamin B3) in millet can help lower cholesterol.
  • Phosphorus in millet helps with fat metabolism, body tissue repair and creating energy (phosphorus is an essential component ofadenosine triphosphate or ATP, a precursor to energy in your body)
  • Millet can help lower risk of type 2 diabetes.
  • Fiber from whole grains has been shown to protect against breast cancer.
  • Whole grains have been shown to protect against childhood asthma.