To know that from seeds come life is enough of an explanation for some as to why certain edible seeds are important to health. Those that need more hard evidence look to the science. They too will find reasons for why their diet should be a little seedy. 

I take a look four seeds that contain a wealth of health within their hard casings. Each of these seeds can serve you in many ways and I look at only a few of the main ones. For example, the flax seed is an important source of omega 3 fatty acids, and the humble pumpkin seed is packed with nutrients. Sunflower seeds, the favourite snack of hippies for generations can increase happiness, and the sesame seed may be the answer for healthy hair. 

Fashionable Flax

Linseed has been around for a very long time. It is the basis for linseed oil, which is used on furniture. It is only since its re-marketing as flaxseed that it has become a fashionable seed to add to the diet and for good reasons.

Top of the list, flax seeds are a good source of omega 3 fatty acids. Sufficient omega 3 in the diet has been shown to provide an extensive range of benefits and preventative health properties, from heart health to anti-cancer effects through to alleviating menopausal symptoms. Omega 3 is also important to skin, without enough in the diet the skin becomes visibly dry and this can play a role in premature ageing.

Flax seeds have also been shown to lower cholesterol levels, including LDL, the bad cholesterol. Other studies have shown that it may also help lower blood pressure, and keep platelets from sticking, which reduces the risk of heart attack.

The seeds also contain lignan, which is an antioxidant phytoestrogen. Current research indicates that lignans may help to fight disease, including cancer, especially prostate and breast cancer. The presence of lignan in flax also provides another reason for women to add flax to the diet as they help promote normal ovulation. The second half of the menstrual cycle is also extended and hormones retain a balance, instead of becoming progesterone dominant.

The seeds are also a good source of magnesium, and fibre, relieving constipation and aiding digestion.

Flax seeds have a nutty flavour and can be added directly on to cereal or salads, or to smoothies. A super seed mix can be premixed with all four seeds, which can also be sprinkled on to cereal, such as oats, muesli etc., and salads or jacket potatoes.

Humble Pumpkin

Pumpkin seeds, also known as pepitas, have a subtle sweet and nutty flavour, and are one of the most nutritious seeds. Available all year they are freshest when pumpkins are in season. The seeds were an important part of the diet of Native Americans, who used them both for general health and for their medicinal properties. 

Pumpkin seeds are an excellent source of magnesium (many people do not get enough magnesium in their diet, which is important for bone, heart and nervous system health), and a good source of manganese, iron, zinc, protein, potassium, niacin, amino acids and unsaturated fatty acids, such as omega 3. They contain most of the B vitamins, pus vitamin C, D, E and K. Almost a multivitamin and mineral supplement on their own.

Studies suggest that they support the immune system, assist prostate and bladder health and help lower cholesterol levels. The seeds are also thought to help with depression (as a preventative) and learning problems. Other studies show that they prevent artery hardening and regulate cholesterol.

When buying pumpkin seeds look for raw (not roasted) seeds as the roasting will be harmful to the fatty acids. They are best stored in an air-tight container in the fridge. If you want to make your own, remove and clean the seeds and let them dry overnight on brown paper or baking paper. Next day place them on a baking tray and place in the oven at 75ºC/160-170ºF for around 15 minutes. The low heat and short cooking time should preserve most of the oils.

Pumpkin seeds can be added to the diet in numerous ways: as a snack, to stir-fried vegetables, sprinkled on salads and breakfast cereals. Grind the seeds and use it as part of a basic vinaigrette salad dressing, with garlic and flat-leaf parsley.  

Sunflower Power

Some people just enjoy eating sunflower seeds because they taste good, while others know that they are a potent source of vitamin E, which serves the body in numerous ways, such as a reduced risk of heart disease. The antioxidant defence from the Vitamin E, stops free radical damage, and may also reduce the risk of certain cancers, and cataracts. Vitamin E also aids healthy circulation. Sunflower seeds also contain vitamin A, and some Bs.

They are also an excellent source of dietary fibre, something that many people are lacking; deficiency is related to a variety of health problems. They are also mineral rich, containing magnesium, potassium, selenium, zinc and iron, which respectively can help with, heart health, cancer risk, muscle maintenance, and immune function.

Sports professionals are fans of the seed as a snack because of their level of protein and carbs, both of which are important for energy levels. They also stimulate the liver to release a form of sugar (glycogen) into the bloodstream, providing a quick energy boost. A handful of sunflower seeds provides a quick pick-me-up and an alternative to coffee to wake you from the afternoon office slump. 

And, they are good for your brain. The seeds contain high levels of tryptophan, which increases your brain's production of the neurotransmitter, serotonin. In plain English, serotonin levels are connected to how happy and relaxed you feel.

Sunflower seeds can be sprinkled on cereal and salads, or just eaten as a snack. The seeds can also be sprouted.

Sesame Uplift

Sesame seeds are an excellent source of calcium, especially the white (brown) ones. The red are also a good source of iron, while the black are also a good source of protein, phosphorous, iron and magnesium. Of the three types, black sesame seeds are considered the best for medicinal/health purposes. 

Sesame seeds help protect against free radicals, which are considered the source of many diseases as well as ageing. 

They are also an excellent source of phytosterols, or plant sterols. Phytosterols are compounds found in plants with a similar chemical structure to cholesterol. When present in the diet (in sufficient amounts) they are thought to reduce cholesterol blood levels, enhance immunity, and decrease cancer risk. Pumpkin seeds are also a good source. The following statement comes from the FDA in the US, "Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." While this is not an outright recommendation it does show that the more science delves into the healing properties of plants the more evidence to support long held beliefs is found, resulting in official statements.

In Traditional Chinese Medicine black sesame seeds have sweet and neutral properties, and are associated with the kidney and liver meridians, and with building the spirit (shen). The seeds are often included in health tonics. 

Black sesame seeds are also good for healthy hair, and can help with thinning hair and hair loss that is diet, pollutant or stressed related. Make a tea by boiling black sesame seeds (until you smell the nutty aroma) and drink in the morning, (inc seeds). Many Chinese believe that a diet sufficient in black sesame will keep their hair black. Interestingly, a natural healer, who was not Chinese, that I saw in New York, told me that if I drank black sesame tea regularly not only would I have healthy, thick hair, but it might even turn black.  

Perhaps the most versatile, sesame seeds can be added to many sweet and savoury dishes.

To read the Healing Herbs article click here.

To read the Healing Spices article click here.