Divya Upchar - Hemp Seeds

Hemp seeds are the seeds of the hemp plant, exceptionally nutritious and rich in healthy fats, protein and various minerals.

• Hemp seed is 33% protein.
• Hemp seed is 35% essential fatty acid. (Omega 3, 6, 9 and GLA)
• Contains all 9 essential amino acids.
• Contains 6.2 x more Omega-3 than raw tuna.
• Contains an abundant source of GLA.
• Rich in trace minerals.
• High in dietary fiber.

Benefits: 
1. Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

2. Hemp seeds are a great source of arginine, which have been linked with a reduced risk of heart disease.

3. Hemp seeds are rich in healthy fats. They have a 3:1 ratio of omega-6 to omega-3, which may benefit skin diseases. In some cases, this may provide relief from eczema and its uncomfortable symptoms.

4. About 25% of the calories in hemp seeds come from protein. Hemp seeds contain all the essential amino acids, making them a complete protein source.

5. Hemp seeds may reduce symptoms associated with premenstrual syndrome (PMS), and may also positively affect symptoms of menopause.

6. Whole hemp seeds contain high amounts of fiber, both soluble and insoluble, which benefits digestive health. De-hulled hemp seeds have had the fiber-rich shell removed, and therefore contain very little fiber.   

7. Hemp is a natural appetite suppressant and can help you feel full longer and reduce sugar cravings. Some experts recommend that adding four tablespoons of the seeds to your breakfast will help curb excess hunger the entire day. This is partly due to the fiber in hemp seeds, which promotes satiety and in turn aids weight loss.

8. High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular.

9. Hemp seed benefits for skin and hair go a long way in improving dry, red, flaking skin.

Divya Upchar - Flax Seeds

Flaxseeds, also known as linseeds. These are an excellent source of fiber, omega-3 fats, lignans and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.

 










One tablespoon of ground flaxseeds contains the following

• Calories: 37
• Protein: 1.3 grams
• Carbs: 2 grams
• Fiber: 1.9 grams
• Total fat: 3 grams
• Saturated fat: 0.3 grams
• Monounsaturated fat: 0.5 grams
• Polyunsaturated fat: 2.0 grams
• Omega-3 fatty acids: 1,597 mg
• Vitamin B1: 8% of the RDI
• Vitamin B6: 2% of the RDI
• Folate: 2% of the RDI
• Calcium: 2% of the RDI
• Iron: 2% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 2% of the RDI

'Flaxseeds' health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.

Benefits:  

• Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke.

• It contain a group of nutrients which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.

• The high fiber content of flaxseeds can help lower cholesterol and may play an important role in improving heart health.

• Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.

• Flaxseeds are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat.

• Flaxseeds may lower blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.

• Flaxseeds keep you full for longer and may help you manage your weight by controlling your appetite.

• Flaxseeds are versatile can be easily added to your daily diet. There are a variety of recipes you can try.

• Ground flaxseeds provide the greatest health benefits. If using flaxseed oil, remember to store it in a cool, dark place and use it when cooking at a lower temperature to retain its nutritional properties.        

   

Divya Upchar - Pumpkin Seeds

Pumpkin seeds are packed full of valuable nutrients like healthy fats, magnesium and zinc. These seeds improves heart health, prostate health and protection against certain cancers.

1-oz (28-gram) serving contains :  

Fiber: 1.7 grams. 

Carbs: 5 grams. 

Protein: 7 grams.

Fat: 13 grams (6 of which are omega-6s). 

Vitamin K: 18% of the RDI.

Phosphorous: 33% of the RDI.

Manganese: 42% of the RDI.

Magnesium: 37% of the RDI.

Iron: 23% of the RDI.

Zinc: 14% of the RDI.

Copper: 19% of the RDI.

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2  and folate.

Benefits:

1. Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
2.  Pumpkin seeds may help to prevent certain cancers also.
3.  Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
4.  Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.
5.  Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.
6.  Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.
7.  Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.
8. The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.
9.  Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.
10.  Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.

Ways to Use Pumpkin Seeds:

• GARNISH SOUPS

Toast a handful to sprinkle over your favorite soup before serving.

•  ADD TO COOKIES

Mix them into your favorite cookie batter, be it chocolate chip or oatmeal raisin.

•  MAKE PUMPKIN SEED BUTTER

Get out of your peanut butter rut and try pumpkin seed butter. Just swap them in for nuts in this recipe.

• MAKE PESTO

Throw them in a food processor with fresh herbs and garlic and you've got pesto.

• ADD TO BREAD DOUGH

Knead them into flatbread or focaccia dough before baking.

• TOP SALADS

Toasted, they're the perfect crunchy garnish for both vegetables and grain salads.

•  BAKE A CAKE

Grind the seeds in a food processor and use them in place of almonds in this gluten free cake.

• SPRINKLE ON OATMEAL

It's simple, but it's great—just be sure to toast the seeds first.

• TOP BAKED GOODS

Sprinkle some on scones, muffins, quick bread, or pumpkin pie before baking.

• MAKE DRESSING

Blend with olive oil, lemon juice, garlic, and herbs to create an extra creamy dressing.

• ADD TO CRUMBLE TOPPING

Add a little extra crunch to crumble topping for pies and fruit crisps.