Which is Best for Health: Natural Seeds or Medicine! (PART-2)

Hello Friends!

Hope you all are good and like PART-1 of this post. Today we will talk about PART-2 of Natural Seeds that play vital role in our health. As we all know that “A healthy outside starts from the inside”. People with strong mind live a happy life. So always stay optimistic and do regular exercise because it keeps us fit both physically and mentally. Let’s talk about those Natural Seeds that are enriched with different nutrients which are beneficial for our life.

1. Sesame Seeds (Til Ke Beej):

Sesame is a flowering plant. It belongs to Pedaliaceae family. It is cultivated in tropical regions like India and Africa. The largest production of Sesame Seeds is in Tanzania, Myanmar, India and Sudan.

Historical Background:

Sesame seeds are edible in nature. Around 3000 years ago Sesame seeds originated in Sub-Saharan Africa. But around 5500 years ago it was first cultivated in Indian Subcontinent. Sesame was traded between Mesopotamia and India Subcontinent by 2000 BC. We are using the word Indian Subcontinent here. Let’s understand what does it mean?

Indian Subcontinent:

The further expansion of Indian Ocean in the South makes a geographic entity known as Indian Subcontinent. It includes countries India, Pakistan, Nepal, Bhutan and Bangladesh.

Geographical conditions for Sesame seeds:

Sesame seeds crop has proved drought resistant in Australia. It is suitable for black soil with very little rainfall. It can grow well in Sub-Saharan deserts also. In Australia one hectare can produce 4.5 tonnes of seed and 60% of its weight in oil.

Nutritional components in Sesame Seeds:

Nutrients	Values (per 100 gram)
Vitamin B1 (Thiamine)	69%
Vitamin b2 (Ribo flavin)	21%
Vitamin B3 (Niacin)	30%
Vitamin B6 (Pyridoxin)	61%
Vitamin C (Ascorbic Acid)	0%
Vitamin E (Tocopherol)	2%
Calcium	98%
Iron	112%
Magnesium	99%
Phosphorus	90%
Potassium	10%
Sodium	1%
Zinc	82%

Health Benefits of Sesame Seeds:

1. Anxiety: When bad hormone ‘Cortisol’ starts accumulating in body then it triggers the symptoms of anxiety, stress and tension headache. Sesame seeds are crucial to overcome anxiety because they are rich source of amino acid that is ‘Tryptophan’. Tryptophan increases ‘Serotonin’ level in body (Happiness Hormone).

2. Anti Aging: Sesame seeds promotes happiness hormone in body thus reduces hyper tension. Sesame seeds are rich in ‘Omega-3 fatty acids’. Thus they prevent loss of hair, graying of hair and delay age factor. Sesame seeds also brings glow on skin because they provide nourishment to the cells.

3. Thyroid: Thyroid is a small gland that makes thyroid hormone. It is present in neck. Sometimes it starts making too much and too low hormone. Too much is called ‘Hyperthysroidism’ and too low is called ‘Hypothyroidism’. Thyroid gland contains ‘Selenium’. Sesame seeds play important role in balancing of thyroid hormone because it is rich source of Selenium (18%), Vitamin B6, Iron, copper, Zinc.

4. Irregular Mensuration: Sesame seeds help in regulation of mensuration cycle and reduce pain during periods. Sesame seeds produce heat and regulate flow of periods. You can consume Sesame seeds two times a day with hot water.

5. Lower Cholesterol: Sesame seeds lower the cholesterol level. Sesame seeds are rich source of protein and omega-3 fatty acids. Thus it results in promoting healthy heart due to presence of sterols, sesame and sesamolin.

6. Healthy Liver: Sesame seeds prevent risk of Grade II fatty liver. Grade II fatty liver means when fat starts accumulating in liver. Sesame seeds protect liver from oxidative damage.

7. PCOS: PCOS is major problem in girls now days. It is Polycystic Ovary Syndrome. This problem occurs when there is fluctuation in estrogen and progesterone hormone. Sesame seeds helps to get rid of PCOS because it provides enough Vitamins to body like Vitamin B1, B2, B3, B6, Vitamin C and E.

8. Skin Infection: Sesame seeds help to get rid of Skin infections because these are rich source of anti-inflammatory properties. It heals redness on the skin. It moisturizes the skin by keeping the skin warm.

9. Weight Loss: Sesame seeds reduces weight because it contains Omega-3 fatty acids, protein, fiber, iron and vitamin etc. Thus it burns the belly fat.

2. Sunflower Seeds (Suraj Mukhi Ke Beej):

It is the fruit of the Sunflower. Its scientific name is ‘Helianthus Annuus’. The name sunflower has been derived from flowers head shape which resembles the sun. Sunflower oil is most beneficial cooking ingredient now a days.

Geographical conditions for Sunflower:

It grows in fertile, well drained soil. The optional temperature for growing sunflower is between 70̊ and 78˚ F. Soil temperature ranges between 55 to 60˚. Sunflower is a drought resistant plant. They receive water when they develop root system. They can survive in any soil except water logged.

Sunflower Oil for cooking purposes:

Refined Sunflower oil is used for cooking purposes. During cooking sunflower oil works as ‘Trigylceride’. It is used in making vegetables, snack foods, unrefined sunflower oil is used as a traditional salad dressing in Eastern European Cuisines.

Sunflower Oil for purpose of Trade (Oil Production):

Ukraine produces highest tonne of oil that is 44 million tonnes. After that Russia, Argentina, Bulgaria and Turkey are biggest players in production of oil. Traditionally the main consumption of sunflower seeds was in EU and Soviet Union (USSR). Global trade in sunflower oil is increasing due to heavy demand from China, India and EU. Global Sunflower Seed stocks declined 20-15% in 2019-2020 (Forecast).

Difference between Refined and Unrefined Oil:

Refined oil is that in which ‘deodorized’ process is used to extract maximum amount of oil. This process reduces nutrients in oil. For example: Canola oil, Rice Bran Oil and Sunflower oil.

On other hand unrefined oil is that which are processed with minimal or no heat. These oils are best for consumption. Unrefined oils are pure, virgin and raw.

Nutritional components in Sunflower Seeds:

Nutrients	Values (per 100 gram)
Fat	78%
Cholesterol	0%
Sodium	0%
Potassium	18%
Carbohydrates	6%
Protein	42%
Vitamin A	1%
Vitamin C	2%
Iron	29%
Vitamin B6	65%
Magnesium	81%
Calcium	7%

Types of Sunflower Oil:

1. Linoleic (Original Sunflower oil, High in Vitamin E, omega-6 acid).

2. High oleic (very high in mono unsaturated fat).

3. Sunflower oil seeds (Larger seeds with white and black striped hull, used in production of multi grain breads)

Amazing Health Benefits of Sunflower Seeds:

1. Good Cholesterol: Sunflower seeds are rich in Omega-3 fatty acid and mono unsaturated fat. It lowers bad cholesterol (LDL) and increases good cholesterol (HDL) in body. Sunflower seeds also reduce Triglycerides in blood as they are rich in omega-6 fatty acids.

2. Eczema: Eczema means red and itchy skin. Sunflower oil helps to get rid of Eczema. It moisturizes the skin and protects skin from bacterial infection. It gives relief from itching as it protects skins outer layer.

3. Anti fungal activity: Sunflower oil also fights against fungus mainly toe nail fungus. Sunflower oil is used in treatment of superficial mycoses also. This oil is better than that of keto conazole (Article published in Brazilian Journal of Microbiology).

4. Immune System: Sunflower Seeds boost up the immunity system. Sunflower Seeds are rich source of Vitamin B5 thus stimulate mood and energy.

5. DNA: DNA is Deoxy Ribo Nucleic Acid. Sunflower seeds provide protection to DNA because these are rich source of ‘Foilate’.

6. Healthy Liver: Sunflower Seeds help patients to get rid of Grade II fatty liver. Sunflower Seeds contain ‘Selenium’. It helps in blocking oxidative damage.

7. Nervous System: Sunflower Seeds contain magnesium. Thus they help to regulate blood pressure. They also promote functioning of brain as rich source of Vitamin E. Sunflower Seeds improve functioning of muscles and nerves.

8. Weight Loss: Sunflower Seeds are rich source of Vitamin E. They have antioxidant properties. They are rich source of magnesium thus helps to burn calories.

3. Chia Seeds:

Chia Seeds are edible seeds. This is a flowering plant. Its scientific name is ‘Salvia Hispanica’. It belongs to the mint family, Lamiaceae. In 21^st century China is grown and consumed in Mexico, Guatemala, Argentina and Australia etc. Chia Seeds are completely plant based protein.

Historical Background:

In 16^th century it was cultivated in Pre-columbian times by Aztec. Chia Seeds were used as a staple food in Mesoamerican culture. Now Chia Seeds has become a commercial crop like flax seeds and maize. It is cultivated in central and South America. In ‘India’ the research on Chia Seeds was started in 2012 at ‘Bengaluru campus of CFTRI’.

Structure of Chia Seeds:

Chia Seeds are brown, gray, black and white in color. Seeds are extracted from ‘Salvia Hispanica’ thus they are hydrophilic in nature. That’s why it is used for medicinal purposes also.

Geographical conditions:

1. It requires light to medium clay or sandy soil.

2. It can even grow during conditions of moderate drought.

3. It needs moisture for establishment of Seedling.

4. It is cultivated in temperate region of United States.

5. Its flower is purple in color.

6. It can cope up with low fertilizer.

7. Mature Chia plant cannot tolerate wet soil during growth.

Production of Chia Seeds in India:

The ministry of Agriculture is trying to increase production of Chia Seeds in India. Its cultivation was first started in South India. It is crop of ‘Rabi Season’. Its cultivation now a days will be started in Rajasthan state mainly Kota and Jodhpur.

Nutritional Components in Chia Seeds:

Nutrition	Values (per 100 gram)
Carbohydrate	42.1 g
Fat	30.7 g
Protein	16.5 g
Vitamin A (Retinol)	71%
Vitamin B1 (Thiamine)	54%
Vitamin B2 (Riboflavin)	14%
Vitamin B3 (Niacin)	59%
Vitamin B9 (Folate)	12%
Vitamin C (Ascorbic Acid)	2%
Vitamin E (Tocopherol)	3%
Calcium	63%
Iron	59%
Magnesium	94%
Manganese	130%
Potassium	9%
Zinc	48%

How Chia Seeds are cultivated in Mysuru (India):

Chia Seeds are rich in Omega-3 fatty acids. In India there is deficiency of Omega-3 fatty acid. Therefore a small farmer has started its cultivation in Mysuru. It gives more profit than Ragi crop. In Mysuru ‘Black Chia variety’ is grown. Its cultivation cost is Rs.15000/acre and yield is 5 quintals/acre. It gives high return, low cultivation cost, low water consumption, duration of Chia Seeds cultivation is 90 days. CFTRI Bengaluru is also providing white Chia Seeds variety to farmers.

Types of Chia Seeds:

1. Black Chia Seeds (Purple flowers) - Gives brown Seeds.

2. White Chia Seeds (White flowers) – Gives Mixture of white, grey and yellow Seeds.

Amazing Health Benefits of Chia Seeds:

1. High Blood Pressure: The problem of high blood pressure occurs when fat is deposited in walls of arteries. Chia Seeds are rich in omega-3 fatty acids. It works as a blood thinner and helps in controlling blood pressure. Chia Seeds promotes level of Good Cholesterol in body that is HDL cholesterol. It is anti-inflammatory in nature thus reduces inflammation on walls of arteries, reduces blood triglycerides also.

2. Anemia: Anemia is a condition in which there is deficiency of Red Blood Cell (RBCs) in body. Chia Seeds are rich source of Iron (59%). Thus Chia Seeds activates RBCs in body and prevent from problem of anemia. It also enhances supply of oxygen throughout the body.

3. Gastritis: Gastritis is a condition in which inflammation on lining of stomach takes place. It has many reasons like acidity, Polyps growth and H.Pylori Infection. Chia Seeds help to get rid of Gastritis because these are rich in fiber. Intake of fiber improves functioning of bowel movement and gut. Chia Seeds has water absorbing capacity which leads to increase volume of food in digestive tract, increased fullness and decreased food intake.

4. Osteoporosis: It is a condition in which bones become weak. Chia Seeds are rich in Calcium (63%). Thus Chia Seeds prevents damage of bones, muscles and nerves.

5. Anti Ageing: Chia Seeds are rich in fiber, antioxidant in nature. Thus they provide nourishment to skin and prevent skin cells from damage. It also increases ‘collagen level’ thus make our skin shinny.

6. Weight Loss: Chia Seeds are antioxidant in nature when you consume Chia Seeds with coffee or ginger then it improves metabolism of body. Our immune system becomes strong. It results in loss of weight especially burn the fat stored in belly.

7. Anti Cancer: Chia Seeds are rich in omega-3 fatty acid. These are rich in minerals, fiber and antioxidant in nature. Thus consumption of Chia Seeds prevents growth of cancer cells. It is beneficial in case of breast cancer and cervical cancer.

8. Reduce Cortisol level: When level of Bad hormone ‘Cortisol’ increases in blood then person feels stress and depression. Chia Seeds rich in Omega-3 fatty acid eliminates stress hormone form body. Chia Seeds promotes good hormone ‘Serotonin’ in body. Thus person feels calm and happy.

9. Improves Vision:

The main Vitamin responsible for vision is Vitamin A (Retinol). Chia Seeds are rich in Vitamin A (71%), Omega-3 fatty acid. These fatty acids improve condition of dry eyes, prevents cataract. Chia Seeds also improves functioning of optic nerve.

10. Diabetes: Chia Seeds improves the symptom of Type II diabetes. Fiber in Chia Seeds lower risk of Type II diabetes. Fiber helps in absorption of sugar in blood, prevents blood sugar spikes. Chia Seeds reduces level of Hemoglobin A1C. A1C is marker of blood sugar control.

11. Healthy Liver: Chia Seeds are good source of ALA omega-3 that is Alpha Linolenic Acid. Chia Seeds caused lipid redistribution away from abdominal cavity and increase omega-3 and omega-6 ratio in various tissues. Thus it prevents hepatic steatosis (Fatty liver), hepatic fibrosis and inflammation without changes in plasma lipids.

12. Respiratory System: Chia Seeds are rich source of omega-3 fatty acids. Thus Chia Seeds prevents the body from harmful effects of air pollution. It is antioxidant in nature. Thus it reduces inflammation on alveoli and improves functioning of air ways.

Is Chia Seeds consumption safe during Pregnancy?

Yes, consumption of Chia Seeds is safe during Pregnancy. Chia Seeds provides nutrients to both mother and foetus. Chia Seeds are rich source of calcium and omega-3 fatty acid thus helps in support of good health of baby. Consult with your doctor if you want to add Chia Seeds to your diet during Pregnancy.

How to consume Chia Seeds:

¼ Cup of Chia Seeds
2 tablespoon of Maple Syrup
½ tablespoon of Vanilla Syrup
½ cup of almond milk

Mix the above ingredients in a jar. Stir well and keep in refrigerator overnight. Then consume it in the morning.

Under which conditions we should not take Chia Seeds:

1. Dysphagia (Swallowing problems): Do not take it if you do not have ability to fully expand in liquid prior to indigestion.

2. Esophageal Stricture: If you are suffering from esophageal stricture try to avoid it because Chia Seeds expand in esophagus, gel that forms cause an obstruction in esophagus.

Add these seeds to your diet because ‘Phytic acids’ are important for human nutrition. Phytic acid is found in these Natural Seeds.

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Which is Best for Health: Natural Seeds or Medicine! (PART-2)