seeds
The 2010 USDA Guidelines recommended a shift to a more plant-based diet, including seeds. Seeds are specifically cited as being a healthy source of protein. Obtaining more protein from seeds (and other plant-based sources) has been associated with reduced heart disease risk (see also here). Seeds, as well as nuts and avocadoes, are also excellent sources of healthy fat. Fat is necessary for the proper absorption of certain phytonutrients. Nuts and seeds are an important component of raw food diets.
People with diverticulosis have been advised by doctors to avoid nuts, seeds, and popcorn; the latest research, however, shows that people with diverticulosis eating these foods actually had lower rates of inflammation. Vegetarians may be at risk for a zinc deficiency (especially men since zinc is lost in semen) and seeds are an excellent source of zinc. Flax seeds have been found to lower bad (LDL) cholesterol. Flax seeds are also rich in omega-3 fatty acids. They also are associated with improved breast cancer survival.
Herbs and spices may max out at 10x the antioxidant power of nuts and seeds; snacking on nuts and seeds, however, is more convenient. Dried pomegranate seeds are one of the healthiest snacks you could ever find. Growing your own broccoli sprouts from broccoli seeds yields cups of fresh produce grown right at home for pennies a day.
Topic summary contributed by Denise.
To help out on the site, email volunteer@nutritionfacts.org
Watch videos about seeds
-
How Phytosterols Lower CholesterolPhytosterols are plant-based cholesterol look-alikes in nuts and seeds that help maximize our body’s excretion of excess cholesterol.
-
The Best Way to Boost SerotoninThe secret to naturally boosting serotonin levels in the brain may include eating foods such as pumpkin seeds with a high tryptophan to total protein ratio. This may help explain why studies show..
-
Mineral of the Year—MagnesiumDespite promising autopsy and population data suggesting that inadequate magnesium intake is a risk factor for sudden cardiac death, it wasn't until recently that this was demonstrated in prospective..
-
How Do Nuts Prevent Sudden Cardiac Death?Most men and women who die of heart disease, our #1 killer, die suddenly without any known history of heart problems. Nut consumption, however, has been associated specifically with decreased risk of..
-
Uprooting the Leading Causes of DeathDeath in America is largely a foodborne illness. Focusing on studies published just over the last year in peer-reviewed scientific medical journals, Dr. Greger offers practical advice on how best to..
-
New Mineral Absorption Enhancers FoundThe whole grain phytonutrient, phytic acid (phytate), partially inhibits mineral absorption, but has a wide-range of health-promoting properties such as anti-cancer activity. By concurrently eating..
-
Breast Cancer Survival and Lignan IntakeOne teaspoon of flax seeds may double one's daily production of lignans, phytonutrients that appear to play a role in both breast cancer prevention and survival.
-
Biggest Nutrition Bang for Your BuckGrowing your own broccoli sprouts is one of the most cost-effective ways to improve one's diet.
