Open Sesame: Several Surprising Benefits of Seeds

Seeds are such a vital powerhouse of heart healthy and mood boosting nutrients that I recommend my patients consume up to a handful of their favorite seeds daily.  As illustrated, sesame, flax, pumpkin and sunflower seeds lower cholesterol, triglycerides (blood fats) and regulate glucose levels.  As excellent sources of magnesium, Vitamins B6, folate and zinc, seeds may also trigger the release of neurotransmitters to uplift mood. In fact, daily seed consumption is among the dietary cornerstones for prevention of depression.

Chia seeds may also effectively curb appetite- try soaking 1 teaspoon over a 10 minute period in a glass of water, then drink the water 20-30 minutes before your main meal and you may be pleasantly surprised by the results.

Certain seeds contain lignans, plant compounds rich in (polyphenol) antioxidants. Flaxseed and sesame are superb sources of lignans; recent studies support an anticancer role for sesame seeds.  Flaxseed has also been shown to reduce growth of breast cancer cells.

To get a “double-bonus” try a small handful of seeds covered in dark chocolate.  One of my favorite snack recommendations is dark chocolate covered pumpkin seeds (illustrated).  Keep in mind that just small amounts such as 1/2 handful is sufficient to boost mood by releasing the positive emotion neurotransmitters, serotonin and anandamide.   Each handful of seeds (without chocolate) will cost you ~200 calories, so plan not to exceed this amount in order to reap the health benefits.

Michael Miller, MD is Professor of Cardiovascular Medicine at the University of Maryland School of Medicine in Baltimore, Maryland USA.  His latest book is  “Heal Your Heart: The Positive Emotions Prescription to Prevent & Reverse Heart Disease“.