Foundations of Nutrition: Seeds and Quinoa Flashcards
Seeds
- Pumpkin
- Sesame
- Chia
- Flaxseed (Linseed)
- Hemp
- Sunflower
Benefits: - Highly nutritious – a rich source of protein, healthy bats and fibre
- Have a higher omega 6:3 ratio, but healthy omega-6
- High-fibre content slows the release of sugars in the blood (preventing a sugar spike) and it is important for transit time
- When soaked chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to sooth irritated mucosal membranes
Pumpkin
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Zinc
- Beta-carotene
- Lutein
Uses: - Antiparasitic (due to an amino acid in the seeds – cucurbitacin)
- Nervous system (B vitamins)
- Cardiovascular and immune health (antioxidants)
Chia
- Vitamin A
- Vitamin B1, B2, B3
- Folate
- Vitamin C
- Vitamin E
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Zinc
- Mucilage
- Phenolic compounds
- Omega-3
Uses: - Anti-cancer and skin health (antioxidants)
- Digestive support (mucilage nourishes mucous membranes)
- Cardiovascular health (high omega-3)
Flaxseed
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Potassium
- Zinc
- Mucilage
- Lignans (phytoestrogens)
- Beta-carotene
- Lutein
Uses: - Soothing inflamed mucous membranes due to the mucilage content (mucilage is derived from polysaccharides which swell in water, and produce a gel-like substance)
- Anti-cancer (antioxidant content)
- Skin (fatty acids, minerals and vitamins)
N.B: Ensure the seeds are freshly ground, as they oxidise quickly
Seed Cycling
To regulate oestrogen levels in the first half of the cycle (Follicular phase), consume:
1. 1 tbsp flaxseeds daily and 1 tbsp pumpkin seeds daily
In the second half of the menstrual cycle (luteal phase), consume:
2. 1 tbsp sesame and 1 tbsp sunflower seeds to boost progesterone levels
Quinoa
- Vitamin A
- Vitamin B1, B2, B3
- Folate
- Vitamin E
- Vitamin K
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Zinc
- Beta-carotene
- Lutein
- A complete protein - Quinoa is a ‘pseudo grain’
Uses:
* Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells)
* Digestive health (high-fibre to support transit time, whilst also stabilizing blood glucose levels)
* Antihypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content)