Ancient Super-Seeds

Sometimes, grocery shopping becomes a boring routine. Every week we reach for the same items in crowded aisles or shop the perimeter of the grocery store. It is considered a location of healthier options such as fresh produce, dairy or non-dairy products, and non-processed meats, poultry and fish. However, there are some healthy choices down the inner aisles too. These healthy items are legumes, rice, nuts and ancient super-seeds.

These ancient seeds, which can be purchased at any supermarket, include quinoa, chia, and flaxseed. They were first introduced to the world by our ancestors many thousands of years ago, but regained popularity recently for their nutritional benefits. These three types of seeds have many similarities in nutrient content. They are gluten-free, and rich in healthy fats, antioxidants, and fiber. They also have a high protein to carbohydrate ratio when compared to other grains.

Quinoa

         Quinoa was first cultivated more than 5,000 years ago. The most common versions available in every grocery store are white, red, and black seeds. Quinoa will usually be found in the grains aisle. Quinoa provides a plant-based source of complete protein and contains all nine essential amino acids. These amino acids are crucial to our health because our body cannot produce them and we need to consume them with food. Quinoa also has a higher content of fiber compared to other grains. Fiber helps us to feel fuller for a longer time and avoid feeling hungry. A diet with an adequate amount of fiber prevents constipation and promotes regularity and the health of the digestive tract. A high-fiber diet may even help to control blood sugar, improve blood pressure, and lower the overall level of LDL (bad) cholesterol.

Table 1. Nutritional Value of Quinoa According to USDA (United States Department of Agriculture)

1 Cup/185 g of Cooked Quinoa Contains
222 kcal	Energy
8.14 g	Protein
5.20 g	Fiber
3.55 g	Total Fat
39.41 g	Carbohydrates

    

       Quinoa has another benefit, found in its naturally bitter coating (saponin). Saponin protects seeds from insects; because of saponin, there is no need to use pesticides to cultivate quinoa. Before preparing quinoa, it is important to rinse quinoa thoroughly with water to remove its saponin coating.

Cooking Directions for Quinoa

Preparing quinoa is very simple and takes about 25 minutes. Thoroughly rinse 1 cup of quinoa and combine with 2 cups of water in a small saucepan. Bring to a boil. Cover, reduce heat to low and simmer until the water is absorbed. It will take approximately 16-20 minutes for quinoa seeds to be fully cooked. Quinoa has a slightly nutty flavor. To expand the seeds, before cooking you can fry the seeds in a frying pan for 5 minutes, stirring occasionally. Do not forget to rinse the seeds first. It can be challenging due to their tiny size and a fine-mesh sieve can be useful tool.

       Cooked quinoa is a great side dish or it can add protein to a seasonal salad.

Chia Seed

Chia seed was one of the main foods in the Aztec diet. The most common versions available in any conventional or fresh market grocery store are black and white chia seeds. Chia seed can usually be found in the baking aisle. When mixed with water, chia seed forms a gel, which becomes a great binding agent in baking and can serve as a substitute for eggs.  

Chia seed is rich in an omega-3 essential fatty acid in the form of Alpha-Linolenic Acid (ALA). Omega-3s are famous for supporting normal cardiovascular function and lowering the risk of heart attack and stroke. Omega-3s are recognized as essential fats, which need to be consumed in foods because our body cannot produce them.

       It is a fact that omega-3s are beneficial to our health, but plant and animal-based sources provide different types of omega-3 fatty acids. The name ‘omega-3’ is based on the first double bond in the third carbon atom from the end of the carbon chain. Marine animal-based omega-3s derive from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  The plant-based omega-3 is from ALA.  The body must convert ALA to EPA or DHA for biological functioning, but the conversion rates are limited in terms of efficiency. The bioavailability of omega-3s (ALA) becomes a controversial subject, because the majority of studies showing cardiovascular benefits utilize marine animal-based omega-3 fatty acids. The nutritional content of chia is not limited to just omega-3s (ALA). It is also a good source of fiber, protein, antioxidants, and minerals.

Table 2. Nutritional Value of Chia Seed According to USDA

1oz/28.35g Serving of Dried Chia Seed Contains
138 kcal	Energy
4.7 g	Protein
9.8 g	Fiber
8.7 g	Total Fat
11.9 g	Carbohydrates

Eating Chia Seed

Chia seed can be eaten raw or cooked, but it must be added to another food or soaked before eating. Chia seed has a unique property: it can absorb up to 27 times its weight in water and become a gel-like substance. If chia seed is not added to other foods or liquids, it may cause some problems with swallowing because it cannot be effectively swallowed just by drinking water, as chia seeds will expand significantly in size.

When chia seeds are mixed with water, they become a great binding agent in baking. There is an easy way to create a gel by mixing 1 tablespoon (tbsp.) of chia seeds with 3 tbsp. of water, and then waiting a few minutes for the gel to form.

Whole or ground chia seed can be added to cereal, yogurt, oatmeal or smoothies. One the most popular ways of consuming chia is as a kind of pudding. Mixing 2 tbsp. of chia seed with 1 cup of liquid (dairy or non-dairy milk, fruit juice, or kefir) works when stirred well. After 15 minutes, seeds start to coagulate into a gel and the mixture becomes less watery. To create a pudding-like texture, the mixture can be left overnight in the refrigerator.

Flaxseed   

         Flaxseed is one of the oldest fiber crops in the world. It was cultivated in ancient Egypt and China. Today, flaxseed can typically be found in the baking aisle at grocery stores. It also can be used as a binding agent in baking. Flaxseed provides the benefits of fiber, omega-3 fatty acid ALA, protein, antioxidants, and minerals.

Flaxseed has a large amount of lignans. They are a type of phytoestrogen, which is an estrogen-like chemical compound with antioxidant characteristics that helps to reduce the amount of free radicals in the body. Phytoestrogens in flaxseed also have both estrogenic and antiestrogenic properties. It can adjust the estrogen balance by increasing or decreasing its activity based on the individual’s hormonal status. For example, in postmenopausal women, lignans can make the body produce less active forms of estrogen compared to non-menopausal women.

Table 3. Nutritional Value of Flaxseed According to USDA

2 tbsp./20.6g Serving of Whole Flaxseed Contains
110 kcal	Energy
3.8 g	Protein
5.6 g	Fiber
8.7 g	Total Fat
6.0 g	Carbohydrates

Eating Flaxseed     

It is recommended that flaxseed be ground up when consumed because otherwise whole seeds may pass through the GI tract undigested. The best way to ground flaxseed is in a coffee grinder. Ground flaxseed should not be exposed to air to maximize the benefits of the nutrients, especially omega-3s (ALA).

Flaxseed is similar to chia seed in its uses. Ground flaxseed can be added to cereal, yogurt, oatmeal or smoothies. When ground flaxseed is mixed with water, it becomes a great binding agent in baking as a replacement for eggs (1 tbsp. ground flaxseed and 2.5 tbsp. water).

In The End

       As health-conscious consumers, we try to make our shopping experience exciting by searching for something new and beneficial to our diet. The healing wisdom of our ancestors and superpower of ancient seeds (quinoa, chia and flaxseed) can be easily incorporated in our meals to promote well-being and decrease the risks of developing cardiovascular disease (CVD) and type 2 diabetes.  

Health, Happiness, and Harmony

Kay

References

Nordqvist, J. (2017, November 20). Flaxseed: how healthful is it? Retrieved from https://www.medicalnewstoday.com/articles/263405.php

United States Department of Agriculture, (n.d) Retrieved February 23, 2018 from https://www.usda.gov

Ware, M. (2017, August 2). What are the benefits of chia seeds? Retrieved from https://www.medicalnewstoday.com/articles/291334.php

Ware, M. (2018, January 4). Health benefits of quinoa. Retrieved from https://www.medicalnewstoday.com/articles/274745.php

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