The Four Greatest Seeds: Pumpkin, Flax, Hemp, and Chia

Get ready for an unprecedented seed frenzy. We’re exploring a wealth of little pleasures that may be discovered concealed in several pantries today. Imagine a group of seeds, each with a unique personality, gathering and sharing stories about how they were passed over for another avocado toast fad. Yes, my friends, we are discussing the Fab Four of seeds: pumpkin, flax, hemp, and chia.

Hold on to your oven mitts, group, for these four are actually the stars of the seed industry, ready to unleash their potent supply of nutrients on the globe and your nerves. Therefore, have a seat, relax, and hear how these four super heroes of seeds may help you feel better. This is something you should not miss!

Hello everyone, this is Dr. Valerie Montero. If you’re prepared to overcome your peripheral neuropathy, take back your life, and begin living again, please subscribe to our channel and remember to click the bell to get notifications whenever we post new videos. Are you prepared to jump right in? Let’s get this done!

The Ancient Superfood: Chia Seeds

From the hemp fields to the flax mill, from the pumpkin farm to the chia pet, these seeds are come to demonstrate that they are the real forerunners of the superfood stage. One seed at a time, they have been poised to take the globe by storm. Let’s begin by discussing the chia seed.

The chia seed originated in the ancient Aztec and Mayan civilizations, where it was a staple food that fueled mythical warriors and kept societies prospering. Because of their nutritious value, chia seeds were so highly valued that they were offered as sacrifices in religious rites and even used as money. You read correctly—these seeds were quite precious. They resembled the seed world’s gold coins.

Despite being a tiny seed, it has a lot of nutrients, including protein, fiber, minerals, antioxidants, and the highly sought-after omega-3 fatty acids. Let’s investigate their nutritional capabilities.

Content of Fiber

We will begin by discussing the amount of fiber found in chia seeds. There are an astounding 11 grams of soluble fiber in one ounce, or two teaspoons. Probiotics are good bacteria that live in your stomach, and this kind of fiber provides a food supply for them. This lowers inflammation in the body and supports intestinal health. Without a suitable supply of nourishment, such as soluble fiber, probiotics in your gut cannot thrive.

Powerhouse of Proteins

Additionally, chia seeds have more protein than most other plants. Chia seeds are a complete protein because they include all nine necessary amino acids, in contrast to the majority of plant proteins, which are composed of incomplete proteins. What makes this significant, then? Your body is unable to produce critical amino acids, which are important for the proper operation of every cell in our body. Five grams of protein may be found in only two teaspoons.

Content of Calcium

This following truth could surprise you a lot. Compared to milk, chia seeds provide higher calcium. Mother should have been saying, “Eat your chia for strong, healthy bones,” instead of, “Drink your milk so your bones can be strong.” Two ounces of chia seeds have 360 milligrams of calcium, whereas eight ounces of milk provide 300 milligrams.

Fatty Acids Omega-3

Did you know that, even more so than flaxseed, chia seeds are the most well-known plant-based source of omega-3 fatty acids? The integrity of your brain and the function of your peripheral nerves are greatly influenced by omega-3 fatty acids. These fatty acids maintain the integrity of nerve cell membranes, promote neuronal or nerve-to-neron connection, and may even fend off neurodegenerative diseases. However, the omega-3 fatty acids (EPA and DHA) in fish or fish oil are much more powerful than those in chia seeds, gram for gram.

Rich in Minerals

Chia seeds are also a great source of nutrients, including copper, which is often deficient in the contemporary diet, phosphorus, which supports bone health and tissue preservation, and manganese, which is vital for metabolism, growth, and development. Heart health, mitochondrial function, and preserving the normal operation of our neurons all depend on copper. Another significant mineral present in chia seeds is selenium. It is essential for good thyroid function, helps us produce DNA to protect ourselves, including our nerve cells, and is a significant antioxidant for the health of our nerves.

Magnesium and Iron

Iron, which is important for the movement of oxygen throughout the body, is another mineral that chia seeds are high in. Your peripheral nerves’ ability to operate normally depends on the oxygen that is delivered to them. Magnesium, which is essential for so many body functions, is also present in considerable amounts in chia seeds. According to studies, up to 90% of individuals globally have low magnesium levels, and over 50% of Americans suffer from a severe magnesium deficiency. Nerve function depends on having enough quantities of magnesium. Maintaining appropriate blood pressure and blood sugar levels is also essential. Over time, low magnesium levels can cause low calcium and potassium levels by cascading down on other minerals. Chia seeds contain 95 milligrams of magnesium per small ounce.

Antioxidants

Calcium is the last mineral we will discuss in relation to chia seeds. The most prevalent mineral in your body, calcium is mostly associated with strong bones. On the other hand, calcium can lessen nerve inflammation and is necessary for nerve signal transmission. But the advantages of chia seeds don’t end there. Antioxidants, which are abundant in this seed, help shield your nerves from further harm caused by free radicals that may accumulate in the body.

Quercetin

The amazing thing about the antioxidants in chia seeds is that they not only shield your body’s cells but also the delicate omega-3 fats that are present in them, preventing them from getting rancid and extending their shelf life. Myricetin, quercetin, caffeic acid, and chlorogenic acid are a few of the antioxidants included in chia. However, quercetin is the primary one I want to highlight. Nerve health is significantly impacted by quercetin. Quercetin enhances nerve cell communication and stimulates neuron regeneration, according to studies. It has a strong effect on the immunological system as well. Indeed, studies have demonstrated its efficacy in treating and preventing COVID-19. Additionally, quercetin has been successful in treating herpes zoster, often referred to as the shingles virus, due to its antiviral qualities. And these are just a few of the many health advantages of quercetin.

Hemp Seeds: The Multipurpose Nutrient Superstar

Now, let’s discuss hemp seeds. Early on, hemp’s adaptability was acknowledged, not to be mistaken with that of its near relative, marijuana. It was a source of nutrition, according to ancient Chinese records from circa 2800 BCE. Hemp was highly valued by the ancient Egyptians, who used it to make garments, ropes, and ship sails. From prehistoric times to the present, several societies have acknowledged hemp’s nutritional value.

Hemp seeds are very nutritious and have a subtle nutty flavor. Beyond the potent punch that chia seeds provide, hemp seeds are a great plant-based protein source. Hemp seeds are a complete protein since they contain all nine necessary amino acids, much like their buddies the chia seeds. Additionally, studies indicate that human bodies can effectively absorb the protein found in hemp. Hemp seeds provide almost twice as much protein as chia seeds when examined side by side. Actually, one ounce of chia seeds has just five grams of complete protein, whereas one ounce of hemp seeds has nine and a half grams.

Content of Fiber

On the other hand, chia has a far higher fiber content than hemp. Compared to chia seeds, which have 11 grams of fiber per ounce, hemp seeds only have one gram. However, hemp does contain a potent blend of minerals, including calcium, iron, zinc, phosphorus, magnesium, manganese, and copper.

Zinc for the Health of the Nervous System

Since we’ve already discussed a few of these minerals, let’s move on to the significance of zinc for your health and nervous system. The importance of zinc to your brain is enormous. In both the central and peripheral neurological systems, it supports antioxidant effects and aids in neurogenesis, or the formation of new nerves. Additionally, zinc is important for the healing process and your immune system.

Vitamin B

Another way that hemp and chia seeds vary is that hemp seeds include a lot of important B vitamins, such as B1, B2, B3, B5, and B6, whereas chia seeds have none at all. I believe there is no genuine difference between hemp and chia. Both of them possess a variety of strengths.

Flax Seeds: The Age-Old Medicine

Let’s now examine how flax seeds do in comparison to these two superpowers. These tiny seeds were first planted by the Babylonians in ancient Mesopotamia. These clever astronomers and builders were also among of the first to grow flax. They saw its amazing potential as a major source of food as well as for its fiber, which was woven into linen and other fabrics. Flax was also highly valued by many civilizations, including the Vikings, Europeans, and the Egyptians. The fact that flax has had such a significant comeback in contemporary times after thousands of years is simply astounding.

Typically, flax seeds are either yellow or brown. Compared to yellow seeds, brown seeds are far more nutritious and have been associated with a lower risk of cancer, heart disease, and type 2 diabetes as well as better digestion. Flax seeds are available whole or crushed. We usually advise purchasing them whole, grinding them up in tiny amounts, and then storing the leftovers in the refrigerator. This is due to the fact that flax seeds may oxidize rather fast after being crushed, eliminating the majority of their health advantages. Additionally, we can never be certain of how long pre-ground flax seeds have been stored in a warehouse or on a shelf at a grocery shop.

Fatty Acids Omega-3

Let’s now see how they compare. In addition to being an excellent source of dietary fiber, flax is a fantastic source of omega-3 fatty acids. Flax seeds also include lignans, which are potent anti-cancer hormones that aid in the balance of various bodily chemicals, and they are an excellent source of important vitamins and minerals. With just 1.9 grams of protein per tablespoon, this seed won’t provide you much, but don’t overlook this nutritious grain. Six grams of fiber may be found in the same ounce or two tablespoons of flax seed. Although this may not have as much fiber as chia seeds, it is still a fair amount.

Protein and Fiber

Both soluble and insoluble fiber may be found in flax seed, and studies have shown that soluble fiber can help control blood sugar and cholesterol levels. Flax seeds are a natural laxative that really helps to promote regular bowel movements and avoid constipation because of their mix of soluble and insoluble fiber. It also supports digestive health by feeding your good gut flora. Since flax does not include the amino acid lysine, it cannot be regarded as a complete protein even if it does contain several of the important amino acids. Therefore, you should not use this seed to meet your protein demands. For this, I would use hemp seeds.

Phytoestrogens and Antioxidants

When it comes to plant-based omega-3 fatty acids, flax seeds are the second most abundant source behind chia seeds. Remember that fish oil or seafood is always the greatest source of omega-3s if you’re not a vegetarian or vegan. The primary cause of this is that alpha-linolenic acid, the precursor of plant-based omega-3s, has to be transformed into docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. The issue with this, however, is that the conversion is very wasteful. Only 8 to 21% of alpha-linolenic acid was really converted to EPA, according to research from the Linus Pauling Institute. The conversion to DHA was considerably lower, ranging from 0% to 4%. Remember that we already discussed the importance of EPA and DHA for your brain and peripheral nerves. However, because fish and fish oil already contain EPA and DHA, this conversion is not necessary when consuming them.

Oil from Flax Seeds

I’m often asked about flax seed oil, and I’ll tell you that it has a lot of the same incredible advantages. However, using flax seed oil for cooking is never a good idea. The health advantages of this oil will be destroyed or denatured by heat, even mild heat. Let’s now look at the minerals and vitamins included in flax seeds. These include molybdenum, a trace mineral vital to brain and peripheral nerve cells that may help prevent nerve cell degeneration, magnesium, copper, and phosphorus, and thiamine, sometimes known as B1, which is necessary for regular metabolism and preserving healthy neuron function. Now, when I explained the chia seed content, I covered their functions. I want to focus on lignan, although flax seeds also contain strong antioxidants and phytoestrogens. It has been shown that lignans are essential for nerve regeneration after damage or injury. Additionally, lignans have been shown to be effective in preventing cancer, heart disease, and maintaining bone strength. Are you prepared for this? These seeds have up to 800 times the quantity of lignans found in any other meal.

Pumpkin Seeds: The Hero Without a Name

Now, the last and most underrecognized seed on our list today is the pumpkin seed. Actually, I must disclose something. I must admit that I made a huge seed sin when I set down to make this informative video. In all my seed knowledge, I somehow failed to notice the seed that has been living in our pantry—both mine and Dr. C’s—and that we often eat. Thankfully, Dr. C, our very own seed fighter, intervened and said, “Hold your pumpkin-spiced horses.” Guys, he really said, “Don’t you dare sideline our friend, the pumpkin seed, like it’s a distant relative we’ve awkwardly avoided at family gatherings.” Just think of these miserable tiny seeds sitting about telling each other tales about how they’ve been overlooked. “Hemp seed, do you recall when they neglected to include us in the parade of health foods? Classic.” All right, I think they would sound like that if they could speak.

All right, let’s explore the various advantages of pumpkin seeds. Pepitas, another name for pumpkin seeds, are taken out of the pumpkins and cleaned, roasted, or dried. The nutritional impact of raw food is always greater than that of cooked or roasted food. Let’s now examine its nutritional profile. Five grams of protein in two ounces of pumpkin seeds is not terrible. All nine of the necessary amino acids are present in pumpkin seeds. However, due to the relatively low levels of two key amino acids, tryptophan and methionine, they are not regarded as complete proteins. Pumpkin seeds, like the other three seeds we discussed today, are high in omega-3 fatty acids. Recall that alpha-linolenic acid is the only form of omega-3s found in plant-based foods.

Minerals and Vitamins

In addition, these seeds are a good source of manganese, copper, magnesium, phosphorus, potassium, sodium, iron, and zinc, among other vitamins and minerals. Vitamins B1, B2, B3, B5, B6, folate, carotenoids, vitamin C, K, and E are all abundant in them. Antioxidants like as flavonoids and phenolic acids are also abundant in these unassuming seeds. It has been shown that flavonoids in particular have antiviral, anti-inflammatory, and anti-cancer effects. Additionally, they are neuroprotective, which means they may greatly reduce the risk of damage and attack to your nerves.

Advantages for Health

Here are a few fascinating facts. Eating pumpkin seeds was linked to a lower risk of breast cancer in postmenopausal women, according to a 2002 observational research. According to a previous research, lignans, which are present in pumpkin seeds, may be important in the prevention and treatment of breast cancer. Eating pumpkin seeds has been shown in a number of previous trials to lessen the symptoms of benign prostatic hyperplasia, or BPH, an enlarged prostate that may seriously impair urination.

In conclusion

We are reminded of the nutritional symphony and healing power of seeds as we come to the end of our voyage through their colorful universe, from chia to hemp, flax to pumpkin, my friends. Thus, the next time you come across a dish of chia pudding, hemp seeds on your salad, crushed flax in your smoothie, or the crisp treat of pumpkin seeds, keep in mind that you are embracing a centuries-old tradition of nutrition.