CHAPTER 3J

SEEDS INTRODUCTION

Seeds are the beginning of life. Seeds are the most compact form of life. Seeds are the universal code of nature. Seeds are latent life. Seeds are the force behind regeneration of new life, they are the most valuable asset of mankind.

From one seed we can assist nature and progressively create an infinitesimal number of the same species. The seed you plant today will need care and attention, but when fully developed, that seed will return the favour and supply you with an abundance of food for enjoyment and nutrition and energy requirements.

The following pages describe the main benefits associated with the most common edible seeds: pumpkin, sesame and sunflower, as well as a section on sprouting seeds.

When seeds are eaten, they provide their individual life force and no other food group is more compact and generous. A handful of sesame seeds may contain nearly 500 individual life units; their capacity to promote your health and life are second to none. In contrast to animal products, seeds are a vital food: seeds contain no cholesterol, seeds are easy to digest, seeds are ready to sprout into life. There is no life without the seed kingdom.

A well-balanced diet must include seeds. They are full of complete protein, amino acids and essential oils, and they provide a unique supply of essential nutrients and trace elements.

Seeds are also a source of the essential fatty acids. In particular, pepitas (or pumpkin seeds) are the second-richest natural source of omega-3. Pepitas, sesame and sunflower seeds are compatible with various fruits, nearly all vegetables, whole grains and some legume combinations.

Refer to the chart for details on food combination ideas in section entitled as Food Combination Ideas.

Seeds can be combined in numerous delicious ways, all depending on your imagination, range of recipes and purchase of such food. If you have never tried any of the three basic edible seeds, pumpkin (pepitas), sesame and sunflower, you can greatly improve your health and range of recipes.

Even though seeds appear small and neglected in the packaged form, consider the colourful and abundant growth of their original source. Numerous varieties of handy takeaway snack packs now include seeds, and these are a very good alternative to chocolate bars. The sesame bar, the pepita and honey crunch, and the sunflower-coated energy bars are really full of benefits. Pass me a pepita bar, please Papa!

For a guide to ways to add seeds to your daily diet, refer to section entitled as Nutrition and Diet Summary. It is surprising how many basic meals can improve greatly with the addition of seeds, especially ground seeds sprinkled on top of breakfast cereal or pasta. Seeds can make a meal into a nutritional feast.

Seeds are unique providers of substances to protect against common ailments. Make the most of seeds, they are ready to multiply your nutritional intake and provide abundant benefits.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

CALORIES – total: 541 kcal. per 100 grams

Calories from: Carb: 72 Protein: 85 Fat: 384

PUMPKIN SEEDS PUMPKIN SEEDS/PEPITAS – Cucurbitaceae

One of the greatest natural foods is often forgotten when considering a highly nutritious diet. The seeds from the pumpkin are often referred to as pepitas, a name that is derived from the Greek word pepon and which translates as ‘cooked in the sun’. Pepitas are available at most health stores and supermarkets. When purchasing pumpkin seeds, be sure to obtain only the inner kernel of the seed, usually a flat seed with a dark green/grey colour, as the outer white shell is gritty.

Amongst the numerous benefits of pepitas, the organic iron content (11–14mg) is second only to that of mussels (14.9mg). The small amount of vitamin C (1.9mg) will help with iron absorption. When compared to lean beef (3.1mg) and spinach (3.2mg), pepitas are four times the ‘iron proof value’ and a small 100g serve will provide over 80% of daily iron values. For a big iron boost, in cases of anaemia or after a big operation, or menstruation loss, pepitas provide proper recovery. For a few hints on how to use the tiny pepita seeds, place a cupful in a grinder or blender to produce a ground mixture or ‘pepi-mix’, then add to any soups or sprinkle over a fresh garden salad. For the best Italian pasta recipe, add the mix to any pasta sauce, or sprinkle over the pasta and cheese: it’s incredibly nourishing, with a nutty texture.

Pepitas are an excellent protein food: 24.5g or 50% of the daily protein requirement from a small 100g serve—now that’s potent protein! Pepitas have a low saturated fat content of 9g, a good supply of monounsaturated (14g) and polyunsaturated lipids (21g) with an excellent supply of precious omega-3 (7–10g) and omega-6 (20g). Compared to the omega-3 in fish (0.1–2.2g), pepitas are the champion omega-3 food and they really need to take prime place in every pantry.

Amongst the numerous mineral benefits from pepitas, the phosphorus (1174mg or 117% d.v.) and magnesium (535mg or 134% d.v.) is exceptional, and when considering ‘brain foods’ pepitas get top marks. Compared to fish or beef, pepitas supply over five times the phosphorus and 17 times the magnesium. The excellent supply of phosphorus promotes healing of bone fractures, concentration, growth, blood circulation and brain function.

Pepitas are a potent source of cucurbitacins, ideal for protection and relief from enlarged prostate glands (prostatitis), as the cucurbitacins retard the conversion of the male hormone testosterone into a more complex and potent hormone, dihydrotestosterone, which is used by the body to produce prostate cells. In addition, the excellent supply of zinc (7.5mg or 50% d.v.) also assists to reduce prostate gland enlargement and is also essential for insulin conversion and protection from diabetes, ulcers, acne, dermatitis and bone repair. The supply of the mineral copper (1.4mg) is a bonus for iron absorption, plus pepitas supply manganese, also essential for iron absorption, as an antioxidant and for brain function, memory and regulating menstrual cycles.

Pepitas are a vital food for every man and woman, especially in this era of highly processed foods where the minerals zinc, copper, magnesium and phosphorus are practically swept off the factory floor.

Pepitas provide anti-inflammatory power against arthritis, and for a life of bliss, strength and good health, pepitas are a priority.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

CALORIES – total: 570 kcal. per 100 grams

Calories from: Carb: 76 Protein: 79 Fat: 415

SUNFLOWER SEEDS – Helianthus annuus

Sunflower plants attract the sun’s energy all day long with a happy golden face full of amazing nutritional benefits. The name sunflower is adapted from the botanical name and Greek words helios (sun) and anthos (flower). For thousands of years, originating in Mexico and Peru, the sunflower plant has provided nourishment and herbal benefits from its seeds, stems and flowers. Within the enormous sunflower, hundreds of seeds develop. For edible purposes, the inner kernel of the seed is used—unless you are a cockatoo and live for 100 years entirely on the whole sunflower seed.

Sunflower seeds are the richest natural food source of vitamin E (31–35mg or 115% d.v.). A regular intake of sunflower seeds will promote protection from ageing, free radicals and skin cell damage, as vitamin E is a powerful antioxidant. Delicious cookies or pancakes (refer to the section entitled as Nutrition and Diet Summary) can be made with the sunflower kernels, or grind them and sprinkle over a fruit salad, or add them to your daily breakfast cereal; they have a soft nutty texture and are grey in colour. A sunflower butter spread is also delightful on breakfast toast.

Sunflower kernels are low in saturated fat (5g) and a good source of monounsaturated (9.5g) and polyunsaturated (33g), mainly in the form of omega-6, (30g) with a trace of omega-3. The protein content of sunflower seeds is complete in all essential amino acids and they supply 23% protein and are the 10th best protein food with 58% useable protein (NPU.). The supply of minerals, especially magnesium (354mg), is very good with the copper value (1.8mg or 85% d.v.) also abundant and vital for blood development, skin healing, nerve fibre protection and cartilage repair. For a big natural vitamin B1 boost, sunflower seeds provide 2.3mg or 115% d.v. plus B2 (0.3mg) and B3 (4.5mg or 23% d.v.).

The supply of phosphorus (700mg or 70% d.v.) is most beneficial for the brain, nerves and bones, and in combination with the abundant supply of silicon (554mg)—also essential for the brain, nerves and bones—sunflower kernels will keep you thinking straight and walking strong. The supply of calcium (354mg or 12% d.v.) is good and the supply of potassium (700–900mg or 20% d.v.) all add up to promote strong muscular action and proper digestion. The price of sunflower kernels is really a big, bright bonus, considering the effort involved. And for added nutritional value to cookies, they are very worthwhile. Sunflower meal is also available at most health stores; it is a rich source of protein (57%) with no fat content. Sunflower meal can be added to homemade bread or mixed with honey for a delicious spread—does that rhyme?

The selenium content of the kernels is very good at 59mcg (70–80mcg is the daily requirement). This combined with the exceptional vitamin E content makes the sunflower seed a potent antioxidant. Selenium works with vitamin E to protect against free radicals and promote DNA repair and also to induce apoptosis, or the self-destruction of cancerous cells.

Sunflower kernels are an excellent source of zinc (5mg), essential to fight infections and for body healing. Also, sunflower seeds are ideal for the reproductive system, in combination with the abundant vitamin E content. The supply of manganese (2mg) and iron (7mg) are further proof that the sunflower is the brightest supplier of surprising sun-filled health benefits.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

CALORIES – total: 573 kcal. per 100 grams

Calories from: Carb: 96 Protein: 61 Fat: 416

SESAME SEEDS – Sesamum indicum

Sesame seeds, a native plant of Africa, Turkey and Arabia, and a staple food in China and India, have been cultivated for thousands of years. The sesame seed is referred to as the ‘seed of immortality’, and without doubt, some of the nutrient benefits promote long life. The seed itself can also last for ages after harvesting, as the substance sesamol, unique to sesame seeds, prevents the oxidation and deterioration of the precious oils. Nearly half the seed weight is made up from oils (49g) with a low saturated content of 7g, mono 19g and polyunsaturated 23g. Sesame seeds provide omega-6 (25g) and only a trace of omega-3.

The protein value of sesame seeds is excellent (19g whole and 18g hulled). The rich supply of the amino acid methionine (637mg) promotes the metabolism of fats plus it offsets the common low supply of methionine from numerous other foods, when considering complete protein and a well-balanced supply of amino acids. A small amount of ground sesame seeds added to vegetable soup, bread or legume dishes will greatly boost protein value. Sesame seeds are not easy to completely digest, unless they are ground into a paste, or eaten as tahini, halva or sesame meal, for use in numerous recipes such as cakes, biscuits, sprinkled over fruit salad or mixed into vegetable burgers.

The calcium content of sesame seeds is excellent (900–1100mg or 100% d.v.). Sesame seeds, ground, are the ideal non-dairy calcium food and they provide more calcium than Cheddar cheese (775mg) and no cholesterol. In addition, sesame seeds provide special fibres, termed lignans, that actually lower blood cholesterol. Tahini supplies 420mg of calcium.

The supply of the trace mineral copper is abundant (4.1mg or 200% d.v.). It provides benefits in cases of rheumatoid arthritis, as copper is part of the enzyme that reduces inflammation, plus copper is required for the production of elastin and collagen. Apart from liver, sesame seeds are the best copper food. The supply of vitamins B1, B2, B3, B5 and B6 is very good. For an excellent supply of iron, sesame seeds provide 10–14 mg, or 60–80% d.v. The supply of magnesium (350mg or 80% d.v.) assists sleep patterns, promotes steady nerves and may reduce migraine attacks, as magnesium reduces the spasms in the trigeminal nerve blood vessels which cause the pain. Sesame seeds are full of phosphorus (630mg) and zinc (7.8mg), both values over 50% daily value. The old saying ‘open sesame’ originates from the fact that, as soon as the sesame plant has ripened, the seeds pop out of the pods and scatter on the ground.

Sesame seeds are an excellent source of lecithin, required for the dissolving of fats and reduction of cholesterol. Sesame seeds contain no cholesterol and they are a rich source of phytosterols (714mg), plant sterols that inhibit the absorption of cholesterol. In addition, phytosterols can assist with the control of blood sugar levels for diabetics, reduce prostate enlargements and inflammation from rheumatoid arthritis.

Sesame seeds also supply manganese (2.5mg), potassium (468mg), selenium (5.7mg) and folate (97mcg).

Sesame seeds decorate the daily bread rolls, but let your imagination loose in the kitchen together with some traditional sesame seed recipes and open the door to a new world of sesame sensations!

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.