Super Seeds

Have you ever been searching for recipes and stumbled upon a seed you haven’t heard of? Or maybe you weren’t aware of the benefits they provide. Seeds may be small but they pack a big nutritional punch. Take a look at this list of super seeds to find out what they are all about.

Chia Seed

Nutrition per 2T: 138 calories, 9g fat, 10g fiber, 5g protein
Benefits: Rich in calcium, magnesium and omega-3 fatty acids
How to use: As a crunchy topping, added to smoothies, yogurt and cereals

Flax Seed
Nutrition per 2T: 110 calories, 9g fat, 6g fiber, 4g protein
Benefits: Rich in lignans (antioxidants) and omega-3 fatty acids
How to use: Add it to smoothies, yogurt and cereal

Hemp Seed
Nutrition per 2T: 90 calories, 6g fat, 2g fiber, 5g protein
Benefits: Contains all essential amino acids and rich in omega-3 and omega-6
How to use: Top on your salad, use in cereals

Pepita Seed
Nutrition per 2T: 158 calories, 14g fat, 2g fiber, 9g protein
Benefits: Rich in iron, zinc and vitamin B3
How to use: Roast for a snack, top salads and soups or use in bread

Poppy Seed
Nutrition per 2T: 92 calories, 7g fat, 3g fiber, 3g protein
Benefits: Rich in calcium, iron and zinc
How to use: Use in baking and breads, typically paired with lemon

Sesame Seed
Nutrition per 2T: 130 calories, 9g fat, 2g fiber, 3g protein
Benefits: Rich in omega-6 fatty acids, iron and calcium
How to use: Use in baking or to make tahini paste for hummus

Sunflower Seed
Nutrition per 2T: 103 calories, 9 g fat, 1.5 g fiber, 3.6 g protein
Benefits: Rich in vitamin E and folate
How to use: Use to top dishes, make nut butters or use the oil for cooking

Bottom Line: Seeds may be small, but they offer big health benefits. Adding a tablespoon or two of seeds to your favorite meals adds crunch, flavor and nutrients.

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Fight Inflammation with Flavonoids

We all know that fruits and vegetables are good for us, but what exactly are the disease-fighting compounds that make them so great? Anthocyanins and flavanols are part of the flavonoid family of disease-fighting phytochemicals found in plant foods. Evidence suggests that flavonoids may help decrease inflammation in the body and protect against certain chronic diseases including cardiovascular disease, diabetes, some cancers, Parkinson disease and cognitive decline.

Research shows that higher anthocyanin and flavanol intake is associated with lower levels of inflammation in the body. This anti-inflammatory effect may contribute to the decreased risk of chronic disease associated with high intakes of flavonoids. In food-based analyses, higher intakes of apples, pears, red wine and strawberries were associated with a lower inflammation score.

To help further understand the protective role of flavonoids, researchers analyzed the intake of 2,375 Framingham Heart Study Offspring Cohort participants. Using food frequency questionnaires, researchers calculated each participant’s intake of total flavonoids and their classes (anthocyanins, flavonols, flavanones, flavan-3-ols, polymers and flavones). The researchers also measured the participant’s individual inflammatory biomarkers to determine the amount of inflammation in the body.

Bottom Line: Anthocyanins and flavanols are powerful disease-fighting phytochemicals that may help reduce chronic disease risk by decreasing inflammation in the body. Fruits and vegetables are packed with these phytochemicals; to reap the benefits, include a variety of fruits and vegetables in your diet. A good rule of thumb: strive for at least five servings of fruit and vegetables per day, and aim to include at least two different colored fruits and/or vegetables with each meal.

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Go Purple to Lower Blood Pressure

Hypertension (HTN) can lead to many dangerous conditions of the heart, such as heart attack, heart failure, and thickening and narrowing of small blood vessels. Blood pressure is the force exerted by blood against the walls of blood vessels. Over time, if the force of blood is consistently high, the tissue that makes up our blood vessels gets stretched and damage occurs. Anthocyanins, a powerful antioxidant, may promote arterial pressure control by reducing the free radicals in our bodies.    

Purple corn has a very deep purple pigment due to a high amount of anthocyanins, a water-soluble pigment that is found in plants. Anthocyanins are part of the family of flavonoids that have been found to have powerful antioxidant effects in animal studies. To investigate the potency of this antioxidant and blood pressure reduction in humans, scientists from Weill Cornell Medical Center and Universidad San Martin de Porres in Peru conducted a randomized study utilizing subjects from a local hospital in Lima.

The study was divided into four phases and the 30 participants were placed into either a placebo or an intervention group. The intervention group was given 300mg of anthocyanin from purple corn extract for three weeks.

The researchers discovered that in mild-to-moderate hypertensive men and women, the administration of 300mg of anthocyanin from purple corn resulted in a drop in arterial blood pressure by up to 22 points. Previous studies suggest that purple corn may reduce oxidative stress, help fight inflammation and reduce arterial blood pressure.

Bottom Line: Incorporate dark purple fruit and vegetables to aid in the fight against oxidative stress and improve blood pressure. In addition to purple corn, common fruits and vegetables rich in anthocyanins include blueberries, black grapes, raisins, blackberries, plums, purple cabbage, eggplant, purple cauliflower and purple potatoes.  

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Love Your Heart with Cocoa Flavanols

Chocolate is rarely thought of as a nutritious food, yet it contains plant-based chemicals that provide positive health benefits. Chocolate is derived from cocoa beans found within the pod-like fruits of the cacao tree. Cocoa beans are fermented, roasted and ground into a rich-tasting powder that contains flavanols. Previous studies have shown that a higher intake of flavanol-containing foods can improve arterial function in individuals at risk for cardiovascular disease. A new study sought to evaluate whether consumption of cocoa flavanols can also help to maintain cardiovascular health in healthy individuals.

Included in this study were 100 middle-aged adults (ages 35 to 60 years of age). Individuals were healthy men and women without history, signs or symptoms of cardiovascular disease, myocardial infarction, stroke, peripheral arterial disease or medications. Excluded from this study were those with cardiovascular disease, diabetes, kidney failure, acute inflammation, heart rhythms, alcoholism and vitamin supplement use.

Participants were divided into two groups: an intervention group and a control group. The intervention group consumed a drink containing 450mg of cocoa flavanol twice daily for one month. The control group consumed a drink that contained no cocoa flavanol. Compliance was measured by the return of empty packets at the end of the trial. The primary end point measured was flow mediated vasodilation (a measure of endothelial function used to evaluate cardiovascular risk) and secondary endpoints measured were specific plasma lipids and blood pressure.

At the end of the one-month trial, consumption of cocoa flavanol resulted in an increase in flow mediated vasodilation over the control group by 1.2 percent. Secondary end point measurements showed a significant decrease in systolic blood pressure by a 4.4mmHg and a significant decrease in diastolic blood pressure by 3.9mmHg. This decrease in blood pressure was noted to have effects similar in size to that of blood pressure lowering medications.

By applying the Framingham Risk Score (a risk assessment tool used for estimating the risk of a heart attack over the next ten years) to the individuals in this study post-intervention, cocoa flavanol consumption was found to predict significant lowering of the ten-year risk by thirty percent overall for coronary heart disease, cardiovascular disease, myocardial infarction, and death from coronary heart disease or cardiovascular disease. Stroke risk was not significantly decreased.

Bottom Line: The results from this study support the hypothesis that cocoa flavanol intake has the potential to support the maintenance of cardiovascular health via improvements in endothelial function. Before reaching for that chocolate bar, remember that not all chocolate is created equal. Levels of cocoa flavanols vary widely from brand to brand. Pure cocoa powder has the most antioxidants, followed by dark chocolate. 

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Spice It Up: The Health Benefits of Cinnamon

With winter in full swing, enjoy the warmth of seasonally spiced foods. Add flavor and kick the sugar with cinnamon. This nutritious spice has a sweet flavor to help reduce the need for sugar. Cinnamon is culled from the bark of tropical evergreen trees and is packed with protective phytochemicals. A recent review published in BMC Complementary and Alternative Medicine shows the many health benefits cinnamon has to offer. Of the 70 studies reviewed, cinnamon was found to safely promote the following:

• Anti-microbial: Cinnamon has been shown to fight against many microbes including human rota-virus, salmonella and thrush.
• Lowers glucose: The spice can improve diabetic symptoms in humans. Cinnamon reduces blood glucose levels by lowering glucose absorption in the intestine and increasing absorption into cells where it is needed. It also increases glucose metabolism and insulin sensitivity.
• Lowers blood pressure: Cinnamon has been shown to have a dose response reduction in blood pressure in rat studies. In other words, the more cinnamon the rats were given, the greater the drop in blood pressure. 
• Lowers cholesterol: In mice and rabbit studies, the spice increased good HDL cholesterol while lowering bad LDL cholesterol.
• Antioxidant: Cinnamon oil has powerful antioxidant capacities. Subjects given cinnamon supplements have had increased free radical scavenging and decreased oxidative damage. 
• Healthy skin: Collagen production slows with aging, causing wrinkles and bags. Cinnamon extract has been shown to promote collagen formation in skin cells. 
• Osteoporosis prevention: Cinnamon has demonstrated that it can inhibit the cells that break down bone.
• Liver health: Rats treated with cinnamon showed a reduction in liver damage after sustaining injury compared with control rats.

Bottom Line: Cinnamon has long been used for herbal remedies. It has been studied extensively in cells and animals with positive results. Some studies show positive health outcomes in humans, but there is still a need for more research to fully understand the health impact of this phytonutrient dense spice. For now, it is certainly a healthy alternative to sugar with a warm, comforting flavor.

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Beet Juice Boosts Heart Health

Athletes have long touted the benefits of consuming nitrates for their ability to increase muscle power during workouts. This can be in the form of nitrate rich foods such as beets and leafy greens, or synthetic supplements. A recent study demonstrates that heart failure patients can take advantage of this muscle boosting phenomenon as well.

Nitrates are converted by the body into nitric oxide, which helps relax and dilate narrowed blood vessels. When the blood vessels are widened they allow for more blood flow, which increases oxygen delivery to the muscles. The endothelial lining in the arteries helps to produce nitric oxide and this can help lower blood pressure and keep the heart strong and healthy. In heart failure patients there is damage to the endothelial lining, resulting in higher blood pressure and less delivery of oxygen to the muscles, including the heart.

When the heart doesn’t get enough oxygen, its ability to pump blood through the body weakens. This decreases the amount of oxygen delivered to the body, leading to muscle fatigue and weakness. This severely impacts the quality of life for heart patients as simple activities of daily living pose stress on the muscles.

So where does the beet juice come in? Beets are naturally high in nitrates, which become highly concentrated when the beets are juiced. To test their theory, researchers gave two groups of heart failure patients a glass of beet juice after an overnight fast. One group’s juice contained nitrates while the other had the nitrates removed. Two hours later, the muscle power of both groups was tested. Results showed that the patients who had consumed the nitrate-rich beet juice had increased nitric oxide production of 35-50 percent. The nitrate-rich group also showed up to an 11 percent increase in muscle power when patients performed knee extensions.

Bottom Line: These results illustrate that when beet juice is consumed there is a drastic increase in nitric oxide production, which increases muscle power and function. Beets are also good sources of folate, potassium, vitamin C, fiber and antioxidants. Other good sources of nitrates include spinach, radishes, lettuce, celery and Chinese cabbage. Researchers noted that more studies should be done to look at the long term effects and determine if quality of life is improved for the heart failure population.

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The Power of Pomegranates

Pomegranates are one of the oldest known fruits; their health benefits have been recognized for more than a century. Full of vitamin B6, vitamin C, minerals, fiber and antioxidants, pomegranates offer a protective effect toward neurological, cardiovascular and metabolic disorders, as well as some types of cancer.

Cardiovascular disease, cancers and neurodegenerative diseases are common health concerns worldwide. In fifty-nine clinical trials taking place around the world, the beneficial effects of pomegranate are being evaluated. So far, pomegranate has been clinically associated with the maintenance of brain function and reduced neuropathology. For instance, one study found dietary supplementation with pomegranate juice resulted in markedly decreased brain tissue loss. Research also shows that pomegranates possess anti-inflammatory and hypotensive properties that can help combat metabolic syndrome. Finally, pomegranates are beneficial for protecting against certain cancers such as prostate, colorectal, breast and lung cancers. 

The Bottom Line: While the full effect of pomegranate on the human body is still under investigation, we do know that eating more fruits can boost fiber and vitamin intake. The rich antioxidant supply in pomegranates may provide significant health benefits. Trying new fruits, such as pomegranates, can add refreshing colors and flavors to your diet, as well as additional vitamins, minerals, fiber and antioxidants – all of which may go a long way to promote overall health.

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