Nourishing News: October 2009

Whether you are looking for a healthy snack, or a way to add nutrients to your diet, seeds just might be the answer. I was inspired to write this article in October, since most of you will have some pumpkins on hand to work with! Enjoy....

Pumpkin seeds are higher in protein than almost any other nut or seed. They are high in iron and phosphorus and also contain Vitamin A, calcium, and several B-complex vitamins.

Pumpkin (and Winter Squash) seeds are all edible. The best way to get pumpkin seeds, is from fresh pumpkins. (Think Haloween Jack-O-Lanterns this month!) Simply scoop out the seeds (removing the pulp/flesh), place on a cookie sheet lined with parchment paper, lightly salt, and bake until golden brown. A crunchy, nutritious snack!

In Mexico, pumpkin seeds (known as pepitas) have been eaten for centuries.

Sesame seeds are used in dishes by several cultures. Sesame oil (particularly toasted sesame oil) is one of my favorite cooking oils and is used in a lot of Chinese food. In Mediterranean cooking, ground sesame seeds (known as tahini or sesame seed butter) are used in several dishes, such as hummus.

Look for unhulled sesame seeds, they are the most nutrient-dense variety. Similar to pumpkin seeds, sesame seeds contain protein, calcium, iron, phosphorus and B-complex vitamins.

Sunflower seeds come from the sunflower plant, which is a member of the daisy family. Sunflower seeds are in the black center of the plant, surrounded by the bright yellow petals.

Sunflower seeds are a popular summer (think camp!) snack. Sunflower butter has grown in popularity in recent years. For many children with nut allergies, sunflower butter is a allergy-free alternative.

Sunflower seeds are loaded with nutrients, including protein, calcium, iron, magnesium, phosphorus, potassium, B-complex Vitamins, and Vitamin A and D.

Flax seeds are small, shiny, oval shaped, and usually dark brown in color (although golden flax seeds also exist). Flax seeds are a rich source of Omega 3 fats, which have several reported anti-inflammatory benefits. Because the seeds are hard to break down by digestion, it is best to grind flaxseeds into flaxseed meal to access the oil. Flaxseed meal should be stored in the fridge or freezer and can be sprinkled onto yogurt or hot breakfast cereals, or baked into homemade goodies.

Flax seeds are an excellent source of omega-3 essential fatty acids. They are a very good source of dietary fiber and manganese. They are also a good source of folate and vitamin B6 as well as the minerals magnesium, phosphorus, and copper. In addition, flax seeds are concentrated in lignan phytonutrients.

Chia seeds are another excellent source of Omega 3 fats. Around for centuries, the chia seed is only now starting to gain recognition. (Salba, a trademarked version of the chia seed has recently been hitting the health food store shelves.)

Chia seeds are a member of the mint family. Their balanced omega 3 to omega 6 ratio, is gaining them a recognition as "better than flax seeds". They are high in fiber, easily digested, and are said to absorb so much water that they help relase carbohydrates slowly into the blood stream. In addition to the healthy oil and fiber, the chia seed also contains protein and calcium.

Hemp seeds are rich in fiber and have complete protein with all essential amino acids. Like chia, hempseeds have a balanced omega 3 to omega 6 ratio. Along with the protein, essential fatty acids and fiber, hemp seed is also rich in antioxidants, such as vitamin E, and minerals, including magnesium, iron and zinc.

The hemp plant is used for a long time to make paper, rope, fabrics and clothing, hair and skin products, bio-fuels, lubricants, paint and building materials. In the food realm, hempseed oil and hemp protein powder are both gaining popularity.