How to use nutritional seeds for a healthy heart, skin, and joints?

Oilseeds have recently gained attention due to their composition of essential fats, fiber, protein, phenolic compounds, vitamins, and minerals. Oilseeds are miniature version of nutritional gems which mimics the similar benefits of nuts. It is a powder packed with nutrients that one cannot deny adding to their daily diet. Oilseeds are dense in energy and a source of multiple nutrients in a tiny package with various health benefits if consumed daily in moderation, helps to prevent certain diseases such as such as heart diseases, cancer, anti-aging properties and restores joints and skin health.

Edwina Raj, Senior Clinical Dietician, Aster CMI Hospital, Bangalore talks about some of the most popular oilseeds that are worth including them in our daily diet due to its rich source of nutrients such as:

Pumpkin Seeds: Rich sources of Magnesium, Phosphorous, and Manganese

Flaxseeds/Linseed: Omega-3, Thiamine, Fiber, Phytoestrogen, and Magnesium

Chia Seeds: Omega-3, Magnesium, and Manganese

Sunflower Seeds: Vitamin E, Magnesium, and Manganese

Hemp Seeds: Healthy Fats, Cannabidiol (CBD), Vitamin E, Phosphorus, Potassium, Magnesium, Calcium, Iron, and Zinc.

Sesame/Gingelly Seeds (Yellu): Iron, Antioxidant, Fiber, Calcium, Phosphorus, Potassium, and Magnesium

Niger Seeds (Uchellu): Iron, Protein, Calcium, Fatty Acids, Linoleic Acid, Zinc, Magnesium, and Potassium

Poppy Seeds (Khus Khus): Manganese, Copper, Calcium, and Iron

Health Benefit:

Fats for heart health:

It is rich in healthy fats such as Mono Unsaturated Fatty Acids (MUFA) and Poly Unsaturated Fatty Acids (PUFA), bio active components which aids in the reducing of bad cholesterol (LDL-C) and maintains to improve your good cholesterol (HDL-C) . It is predominantly present in all oilseeds such as chia seeds, flaxseeds which keeps blood vessels healthy due to anti-inflammatory and antioxidant property. Hemp seeds being high in L-arginine is associate with healthy blood flow (vaso-dialation)

Fats that fight cancer:

There are some evidences to prove that healthy fats, bioactive compounds from oilseeds such as sunflower seeds fights against cancer cells & delays tumour growth especially in colon, ovarian & breast cancer.

For overweight, obesity and diabetes:

Since oilseeds are low in carbohydrate and provides healthy fats as well as essential protein (amino acid). This combination is apt to give you a feeling of fullness which helps to control your hunger & manage your weight. This helps to bring down your blood triglyceride, sugar levels & improves insulin sensitivity due to high fiber and low carbohydrate content in them.

Restores your joints, bone and skin health:

There is some research evidence to prove the effect of sesame seeds in reducing pain in those suffering from Osteoarthritis & contains high amount of calcium necessary for bone health. Vitamin E & omega 3 content of oilseeds are beneficial in skin health & anti-aging properties. Hemp seeds contain about 3:1 ratio of omega 6 to 3 which is an optimum range that help to relieve from dry skin especially those suffering from eczema & dry skin

Prevents nutritional deficiencies:

Including in recommended amounts prevents nutritional deficiencies such as minerals, vitamin & healthy fats. Niger seeds are rich source of iron, vitamin K & has proved to improve blood haemoglobin as per research data. Sesame seeds are known as 'Queen of oilseeds' and proved to treat malnutrition.

Neuroprotective, immunity and blood pressure reducing benefit

Due to omega-3 content of oilseeds helps in cognitive function & prevents brain damage. Flaxseed, chia seeds, sesame, hemp have demonstrated an association with its intake and reduction in systolic and diastolic blood pressure. Poppy seeds have pain relieving properties.

Other benefits: Hormonal imbalance, menopausal symptoms, pre-menstrual syndrome, male infertility.

Downside of oilseeds

• Essential fats through oilseeds are not superior to fish oil.

• More research data is necessary. Very few systematic reviews are available on seeds, with the majority on flaxseed/linseed alone.

• More research is needed to understand heart health benefits of sunflower seeds and pumpkin seeds.

• Overdose of oilseeds can increase omega 6 intake which exposes you to inflammation and toxin accumulation in out body.

• Aflatoxins in oilseeds which can be affected due to exposure to humid/monsoon weather, oils extracted through such seeds can result in damage to one's liver.

• Lectins can irritate gut lining and higher amounts can cause bloating or flatulence.

• Enzyme inhibiting components can prevent the digestion of proteins.

• Omega 3 is highly unstable and gets oxidised during processing and storage which results in limited health potentials.

• It is necessary to know if you are allergic to oilseeds since it is commonly observed.

• Oilseeds are high in potassium and phosphorous content which is not recommended in higher doses in those suffering from kidney disorder.

• Poppy seeds while harvesting can be contaminated with sleep inducing component called opioids.

Ways to include oilseeds in your diet:

• Do not overheat or treat oilseeds such as flax, sunflower, pumpkin seeds at high temperature rather mild roast seeds and use it as a topping on pancakes / dosa or toss it with your salads or relish it with your fruit bowl or cereals.

• Poppy seeds & chia seeds can be mixed in lassi/smoothies.

• Niger seeds & sesame can be included in the form chutneys/hummus/curry.

• Oilseeds have good shelf life due to low moisture content, but one can also benefit by using oils made of them. oilseed cake which is the remains of oil seed extraction can also be part of nutritious food mixes to overcome malnutrition.

Start including half tsp of oilseeds in your daily routine but before increasing the quantity of intake consult with a Registered Dietitian to know if this is suitable for your health condition.