I have chosen four of my favourite seeds to highlight some of their benefits, however, do not limit your enjoyment to just these four – be sure to include a variety of seeds in your diet to ensure a broader spectrum of nutrients.

FLAX SEEDS (LINSEED)

Flax seeds have, for centuries, been considered one of the most nutrient-dense foods on Earth. They are rich in omega-3 fats – a superior fat that is needed for all the biochemically active organs of our bodies, such as the brain, sex glands and the adrenal glands, which depend on omega-3 fats for proper functioning and hormonal activity.

Flax seeds are excellent sources of water-soluble fibre that soothes and protects the stomach and intestinal lining. They also prevent irritation and relieve inflammation.

Daily consumption of ground flax seeds can provide relief for those with digestion and constipation problems. These seeds are best consumed when powdered because of their tough protective coating which our bodies cannot break down, therefore, they just pass through our system when eaten whole. It is best to grind/powder the flax seeds just before eating them, otherwise the flax oils within the seeds turn rancid very quickly.

Be sure to drink plenty of water when you include these seeds, as the seeds can absorb up to five times their volume of water.

PUMPKIN SEEDS

Pumpkin seeds are rich in flavour, versatility and full of nutrients. For example, they are loaded with zinc (one ounce contains more than two mg), which is important for immune strength, cell growth and division, sleep, balanced mood and emotions, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Additionally, pumpkin seeds are vital as a natural food for men’s health. This is partly due to their high zinc content, which is important for prostate health – where it is found in the highest concentrations in the body. Research suggests that both pumpkin seeds, and pumpkin seed oil/extracts used in combination with saw palmetto may be beneficial in supporting prostate health and treating benign prostatic hyperplasia or enlarged prostate. It has also been discovered that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

According to Dr Joseph Mercola, licensed physician, surgeon and health philanthropist, “one-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function”.

SUNFLOWER SEEDS

Known to be nature’s feel-good food, sunflower seeds are a great remedy for the blues. Low levels of serotonin – the chemical compound that helps us to feel happy and peaceful – are a contributing factor to depression. Unfortunately, there are no foods that contain serotonin. Tryptophan is the necessary raw material needed by the body to produce serotonin, and what better way to get it than through consuming sunflower seeds – which are loaded with tryptophan.

Sunflower seeds are also high in magnesium and folate, which are both important for balancing moods and keeping calm. A quarter cup of sunflower seeds provides 35 per cent of the recommended daily allowance of magnesium.

Sunflower seeds also help to control cell damage, thereby playing a role in cancer prevention and fighting free radicals. This is because sunflower seeds are sources of selenium, which is a proven enemy of cancer. They also contain Vitamin E, which helps ease arthritic pain, protects against UV rays and gives the skin a youthful appearance.

HEMP SEEDS

Hemp seeds have gained a reputation as one of the best sources of quality protein today. Unlike most meats, hemp seeds can be eaten in their natural, raw, life-giving enzymatic state, offering far more protein per calorie – with zero cholesterol. Hemp seeds offer approximately 35-50 per cent protein and contain at least 18 amino acids, many of which are essential amino acids that cannot be produced by the body. This is important because protein is necessary for healthy muscles, ligaments, tendons, brain chemistry, balancing blood sugar, and cellular activity. Hemp seeds are also a good source of fat (47 per cent) and great for omega-6 and omega-3 fatty acids. By the way, hemp seeds do not equate to ganja, the two are very different, and hemp does not have the same THC effects on the body.

Just using two tablespoons of hemp seeds in my daily smoothies give me about 11 grams of protein and my recommended daily allowance of iron. The quality of proteins in hemp seeds are also hypo-allergenic, which means, unlike soy, they are low in allergy-forming reactions.

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica and an ambassador for the Branson Centre of Entrepreneurship Caribbean. Bena is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com – The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.