Secret Powers of Seeds

Get your fill of good fat

Although seeds are indeed high in fat—about 12 to 14 grams per ounce—almost all of that fat is the heart-healthy monounsaturated and polyunsaturated kind. Another plus is that seeds pack plenty of protein (four to nine grams per ounce). In that same ounce you’ll also get two to ten grams of fibre.

Break open that package of pumpkin or sunflower seeds, and sprinkle on those sesame seeds. When you do, you may also lower your cholesterol. Seeds are rich in the natural plant compounds called sterols, which are proven cholesterol busters.

Cut back on bad LDL

One recent study found that when people with high levels of “bad” LDL cholesterol ate about 1.5 ounces (40 g) of sesame seeds a day for four weeks as part of an already heart-healthy diet, their LDL levels dropped by almost 10 per cent more than when they followed the same diet without sesame seeds. Not surprisingly, their LDL levels went back up after they stopped eating the sesame seeds.

Researchers in another study tested 27 varieties of nuts and seeds and found that sesame seeds had the highest sterol content. Sunflower seeds also ranked high in sterols.

Health bonuses

By weight, both pumpkin and sesame seeds have more iron than liver does! And a single ounce of sesame seeds has almost as much calcium as a glass of milk. Sunflower seeds serve up selenium, a mineral that’s been linked to a lower risk of both heart disease and cancer. Most seeds are also real vitamin E finds. Sunflower seeds, for example, provide most of the day’s needs for vitamin E, a nutrient that helps protect against everything from cataracts to cancer. Seeds are also good sources of immune system boosting zinc.

Pumpkin seeds are a traditional kitchen-cabinet treatment for prostate enlargement, and research suggests there may be good reason. Their zinc, vitamin E, selenium, and sterol content probably all help toward this end. The nutrients in seeds may even protect against prostate cancers.

Smart substitution

Instead of chips: When you crave a crunchy, salty snack, reach for a handful of seeds or nuts. Your blood sugar and your arteries will thank you.

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