Get Buffed w/ Protein Rich SEEDS
some often overlooked healthy nontoxic ways
to get protein rich diets, are SEEDS!
hempseed is included as an excellent protein source as well,
and I HAVE to state that even tho the article below
makes a reference to a dairy source in one statement,
if you do consume dairy ,
I would greatly urge you to check out notmilk.com
to see why dairy is a most toxic food source.
Date: 4/1/2005 9:35:56 PM ( 14 y ) ... viewed 4604 times
Seeds: not just for the birds
by Constance Pittman Lindner
Seeds are an often overlooked but excellent source of nutrition. Flaxseed in particular has several health benefits.
From small seeds grow large nutrition benefits.
Just an ounce of sunflower seeds, for example, contains nearly as much protein as an ounce of meat, between 10% and 20% of the Daily Value for several B vitamins, including niacin, B6, folate, and pantothenic acid, almost 50% of the Daily Value for vitamin E, and 5-10% for the minerals iron and zinc. Throw in a couple of grams of fiber—as much as in a serving of broccoli—and you've got a tiny but mighty nutrition powerhouse.
Each seed has its own nutrition "muscle." An ounce of sesame seeds (a mere handful) contains a full 20% of the Daily Value for zinc, which is a nutrient not consumed sufficiently by some women. Squash seeds are a particularly good source of protein. And a third of an ounce of poppy seeds (a mere tablespoon's worth) has more than 10% of the Daily Value for calcium.
If there's any downside to this diminutive foodstuff, it's in the calories and fat. Consider that the same ounce of sunflower seeds—in addition to its rich nutrient composition—also contains 165 calories, 144 of which come from fat.
Granted, very little of the fat in seeds is the saturated kind that can lead to clogged arteries, but given their calorie content, seeds are best used as a garnish—they add great crunch to salads or can be mixed in with baked goods—rather than eaten as a snack while watching television.
New seed on the block: flaxseed
While you're no doubt familiar with the likes of sunflower, sesame and pumpkin seeds, you may not yet have tried flaxseed. But you should consider it.
Research suggests that substances in flaxseeds called lignans may protect against breast, prostate, and other hormone-sensitive cancers. It makes intuitive sense when you consider that lignans are plant estrogens that might block some of the action of human estrogen, which in certain instances can promote tumor growth.
Although the research is still in the preliminary stages, animal studies have shown that lignans may inhibit the development of mammary tumors. Flaxseed appeared to help prevent the formation of tumors in laboratory rats that were injected with mammary cancer cells. Tumors that did form shrunk after the animals were given flaxseed.
Flaxseed also seems to play a beneficial role in lowering cholesterol levels. A University of Toronto study of a small group of women who had about 2 ounces of flaxseed incorporated into their regular diets every day for four weeks experienced a 9% drop in total cholesterol levels. Their "bad" LDL-cholesterol went down by 18%, and the researchers assumed that the soluble fiber in flaxseed did the trick.
Ways to consume flaxseed
Patsy Jamieson, former test kitchen director of Eating Well magazine, has used flaxseed in a variety of recipes and lauds it for its "good, nutty flavor" and ease of use.
"You can replace maybe a quarter of the flour in baking recipes [with flaxseed]," Jamieson explains. "Another easy way to incorporate flaxseed is in a smoothie with a couple of tablespoons and grind it—it has to be in a coffee grinder or a blender, and the flaxseed must be dry. Then add fruit, yogurt, fruit juice, and it sort of blends nicely and gives an underlying nutty flavor."
It can also be used as an egg substitute, which makes flaxseed very practical for vegetarians and anyone with egg allergies.
"It's really hard to believe. If you grind it with a bit of water in a blender or coffee mill, it becomes very viscous and has a consistency much like that of egg whites," said Jamieson. "I've been aware of this for a number of years because my mother is allergic to eggs and so for 20 years, I've been collecting eggless cake recipes and—making eggless cakes with flaxseed to replace the eggs."
Jamieson notes that in a side-by-side comparison, tasters might notice that eggs give a little more lightness to the recipe, but the flaxseed version is still quite acceptable.
Flaxseed can be purchased on-line as well as in many health food stores and very large supermarkets, where it is sold in bulk. While whole flaxseed is tasty, the nutritional benefits are better assimilated by the body when it's in a ground form. Keep in mind, though, that flaxseed is highly perishable and once ground, it should be kept in the fridge. Whole flaxseed can be kept at room temperature.
Other seeds: more than just a garnish
But flaxseeds aren't the only versatile seeds. You can always add some seeds of your choosing to hearty breads, muffins, sweet breads and veggie burgers and incorporate them into salads and other dishes.
In much of Europe and the United States, sesame seeds are used mainly as a garnish for breads and desserts. However, in the South, where they have been an integral part of cooking for more than two centuries, benne seeds are used in a variety of dishes, including a low country specialty, benne seed wafers. Like most seeds, sesame seeds are rich in vitamin E and potassium. They're also a good source of protein, and are high in iron.
They also are used in countless ways throughout the Middle East, China, the eastern Mediterranean, India, Japan and Korea. For example, in India, sesame seeds are added to pilafs, stuffings, sauces, chutneys and candies. In the Middle East, ground sesame seeds are used in Tahini sauce and in halvah, a dessert made of sesame paste. In the case where a seed paste is used, expect that the nutrient quality, including the calories, will be far more significant than just that found in the dried seeds.
Chinese cooks use sesame seeds as a coating for fried foods, and cooks in Korea sprinkle sesame seeds over braised beef ribs and add them to chicken salad, meatballs, noodle dishes and mixed vegetables.
Toasting brings out the full flavor of sesame seeds. To toast, place seeds in a dry skillet over medium heat, or in a shallow pan in a 350-degree oven. Stir occasionally, toasting only until the seeds begin turning a golden brown. Watch them carefully; they can burn quickly.
And what about poppy seeds?
These small, dried, bluish-gray seeds of the poppy plant measure less than 1/16 inch in diameter and it takes about 900,000 of them to equal a pound! Poppy seeds have a crunchy texture and a nutty flavor. They're used as a filling in various cakes, pastries and coffee cakes, as a topping for many baked goods, in salad dressings and in a variety of cooked dishes—particularly those originating in central Europe, the Middle East and India.
Poppy seeds can be purchased whole or ground in most supermarkets. There are also beige and brown poppy seeds, which are more commonly available in Asian or Middle Eastern markets. Because of their high oil content, all poppy seeds are prone to rancidity. They should therefore be stored, airtight, in the refrigerator for up to six months. Toasting boosts the flavor of poppy seeds, which on a relative scale, are fairly high in calories, and a very rich source of calcium. But don't rely on poppy seeds for their calcium content—unless you're using a paste—because it takes about 1000 poppy seeds to make even a scant teaspoon!
With so many choices, seeds are an easy and tasty way to add vitamins, minerals, protein, and fiber to your daily fare.
Flax Council of Canada
"Reduction of hypercholesterolemic atherosclerosis by CD C-flaxseed with very low alpha-linolenic acid," by K Prasad, et al. Atherosclerosis, 1998, Volume 136, pp 367-75.
"Health aspects of partially defatted flaxseed, including effects of serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial," by D Jenkins, et al. American Journal Clinical Nutrition, 1999, Volume 69, pp 395-402.
"Dose effects of flaxseed and its lignan on N-methyl-N-nitrosurea-induced mammary tumorigenesis in rats," by SE Rickard, et al. Nutrition Cancer, 1999, Volume 35, pp 50-7.
Last reviewed August 2000 by HealthGate Medical Review Board
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright 2004 HealthGate Data Corp. All rights reserved
Tho hempseed oil is considered superior in protein to flaxseed,
flaxseed is superior in essential fatty acids.
I grind my own flaxseed, to avoid the rancidity risk of Flaxseed oil (which MUST be SUPPLIED refridgerated and kept refridgerated)
and used within date given.
the post below might be of help to you as well.
for info on grinding your own flaxseed and would apply as well
for sesame seeds etc go here:
Ami Joi Benton
Curezone Team Member
welcome to visit my website if you like,
click page refresh when you get there (internet page refresh)
to ensure you are seeing any new updates.
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