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Good things come in small packages - the same is true of chia seeds which are extremely miniscule yet are power packed with nutrients and minerals.  Also known as salvia hispanica, chia seeds are native to Mexico, and belong to the mint family. They are believed to have been consumed by some of the ancient civilizations like the Mayans and the Aztecs. Chia seeds are grown primarily for their oil but gradually made way to the culinary world owing to their health benefiting properties. They are widely cultivated in parts of Mexico, Guatemala, Argentina, Bolivia, Nicaragua, Australia and Ecuador. Small oval shaped, they are soft seeds that are multicoloured - brown, black and white. One of the most interesting things about these wonderful seeds is their ability to soak up water. Chia seeds are hydrophilic, which means they can easily be mixed with water and can soak up to twelve times their weight!

NUTRITIONAL PROFILE

Just 100 grams of chia seeds can load you up with some of the most essential nutrients including iron, calcium, thiamin, manganese, magnesium, zinc, phosphorous, B vitamins, folate and riboflavin. According to medical experts, small quantities of chia seeds added in daily diet can help strengthen immunity, boost metabolism and can also ward off some rampant ailments. Just in case you need more convincing for buying a pack of these super seeds and including them in your diet, here are some proven benefits of chia seeds consumption.  

Chia seeds are enriched with fiber. Every 100 gram will give you close to 40g of dietary fiber. Fiber is an excellent agent for digestion and helps keep bowel-related ailments (like constipation) away. Fiber also helps in relieving from bowel inflammation, irritability and helps in regulating cholesterol levels as well.

2. Weight Loss:

Believe it or not, seeds are the new superfoods as not only are they rich in fiber but provide energy too. Just a handful of chia seeds when mixed with nuts and dry fruits or included in smoothies or shakes can help you keep full for longer. These can soak a lot of liquid and expand in the stomach, which helps in suppressing appetite, warding off untimely hunger pangs, preventing binge-eating, and thereby facilitating weight-loss. Every 100g of chia seeds has close to 480 calories and 30g of fat out of which polyunsaturated fats (good/essential fats including omega 3, 6) make up to 23g.   

3. Omega 3 Dose:

Omega 3 is extremely important for our body's functioning. Chia seeds are one of the highest sources of plant-based omega acid, also known as Alpha Linolenic Acid (AHA). These are a part of polyunsaturated fats which are the 'good fats' and extremely essential for the nervous functioning of our body.

4. Essential Minerals and Antioxidants:

Chia seeds are loaded with essential nutrients and are suitable to give your daily diet a power boost. They are full of antioxidants that are linked with acting against inflammation, growth of cancer cells, ageing and age-related cognitive decline. Just a couple of spoons of chia seeds can make for 30 percent of your daily manganese requirement and 18% of your daily calcium requirement.

Chia seeds are good for your overall digestive and metabolic health. Some of the most recent studies have linked chia seed consumption with healthyblood sugar levels, HDL (good cholesterol), cholesterol as well as reduced levels of triglycerides (blood fat) and LDL (bad cholesterol). These can safely be consumed by diabetics and can also aid in maintaining healthy heart and bones. For all those who are gluten-allergic, there is some good news - chia seeds are absolutely gluten free!

However, please note that those who suffer from certain nut or seed-based allergies may get allergic to chia seeds. Those on blood thinning or blood pressure medication should also get in touch with a medical professional before including chia seeds in their regular diet.

There have been many dabble in the up and coming well-known basil seeds (which look like chia seeds), in that they might assist control blood sugar in people with type 2 diabetes (in accordance with the Sutter Gould Medical Foundation). Why is this so? Basil seeds appear to help the controlling of blood sugar in test subjects, as well as in dieters, it has the possibility to help in reducing appetite as well as food cravings and also to keep weight loss efforts on track. There are actually great claims which basil seed drinks assist with weight loss, yet with a lack of adequate research, these types of claims haven’t yet solidify at this time. In Asian countries, like Thailand, basil seeds are made in a drink, and stores sell these drinks in cans. The intact seeds, coupled with water, sugar, honey and often coconut milk, create a thick drink using a consistency much like tapioca. The traditional recipes, however, are higher in sugar. Also in Asia, it’s the primary component in Italian cuisines.

Health benefits of Holy Basil Seeds

Seeds offer concentrated nutrition and also fiber. All of the ingredients required for plant germination can be found within the seed, including carbohydrates, vitamins, minerals and fat. Many seeds offer nutrition, flavor and texture in the balanced diet, which includes poppy, sunflower, pumpkin and sesame seeds. Research has shown that it gives a number of health advantages, from treating nausea to indigestion, diabetes, constipation, respiratory problems and so forth. There are additional health advantages people could possibly get from adding basil seeds in their nutrition.Listed are some of the popular health benefits of Basil Seeds

1. Aids in digestion

Basil seeds are generally utilized to offer rest from stomach upset. Because of its carminative effects, it really is effective for the treatment of digestive disorders like stomach cramps, flatulence, constipation, irregular bowel movements as well as indigestion.

2. Treats colds

Another benefit of basil seeds is they offer rest from influenza, fever and cold. Since it has got antispasmodic effects, it will help treat whooping cough. In reality, tulsi is definitely the main ingredient in several expectorants and cough syrups.

3. Cures respiratory disorders

The herb is effective in the cure of respiratory disease, in accordance with recent studies. A combination of the herb, along with ginger and honey is a cure for asthma, cough, cold, influenza and bronchitis. Just boil it in the glass of water as well as consume it.

4. Stress reliever

Usage of basil seeds comes with a uplifting effect on your mood and therefore is helpful for reducing mental fatigue, nervous tension, melancholy, depression as well as migraine. Because of its soothing effect, it really is widely used for aromatherapy purposes, providing you with clarity as well as mental power.

5. Good for skin infections

Basil seeds are crushed into oil to aid in dealing with infections like wounds, cuts, bladder infections, skin infections and so on.There isn’t any proof whatsoever that basil seeds have got unwanted negative effects. However, you need to talk to your doctor prior to consume them, particularly if you are on medication.

6. Reduces Inflammation

Its anti-inflammatory  nature decreases inflammation brought on by many problems just like arthritis, joints pain and etc.

7. Maintains Functioning of various Body Systems

It will help in maintaining the functioning of blood circulation system, cardio vascular system, digestive system, defense mechanisms along with other body systems.

8. Treats Problems of Genito-Urinary System

It will help for treating the problems of genito-urinary system like bladder infection, vaginal infection and gonorrhea.

9. Regulates Blood Sugar Level

It will help in reducing the metabolism as well as absorption of the carbohydrate within the intestine therefore regulates the blood sugar levels.

10. Fastens Wound Healing

Its anti-bacterial as well as anti-inflammatory property fastens the wound healing as well as helps prevent from further skin disease.

Treats Hyper-Acidity ProblemIt will help in managing the normal cholesterol level as well as dealing with the hyper-acidity problems just like heartburn, gastro-esophageal reflex disorder and etc.

11. Reduces Effect of Snake Poison

It behaves as a natural antidote for the snake poison.

12. Improves Memory Level

Omega-3 fatty acids perfectly found on the basil seed works well for enhancing the memory level as well as brain power.

13. Basil seeds for acidity

Acidity problems are quite normal nowadays because of defective lifestyle and incorrect dietary pattern. basil seeds are having cooling and soothing effects on the stomach. Method: Take milk (1 cup) and basil seeds (1tsp), stir it well and drink the same to lessen burning sensation within your stomach.

14. Relieves constipation

The soaked basil seeds whenever consumed helps you to cleanse the inner stomach. It guarantees easy bowel movement and helps to flush out toxin through the stomach. It is also taken along with milk before you go to bed to help ease constipation.

15. Anti-inflammatory

Essential from Basil seeds have demostrated anti-inflammatory property. Basil Seed oil is advantageous in lessening inflammation in arthritis and relive joint pains. Basil seed oil consists of Omega-3 fatty acids mostly alpha- linolenic acid that is biologically very active and acts in relieving stress and modulate immune functions in body.

Many of us in the modern times are not aware of the uses, nutritional facts and medicinal values of basil seeds. Whenever you get time, especially in the summer season, visit your grandmother place and ask her about the importance of Sabja seeds. She will tell you or make delicious basil seeds recipes. I also come across to one of the yummy Sabja seeds recipes when I visited to my dearest friend’s house in the scorching heat of June. It was none other than basil seeds Lemonade drink. How can I express the luscious taste of the drink? It was refreshing, succulent and tendency of filling the stomach. After quenching my thrust, I got to know the ingredients of this appetizing recipe from my friend’s mother. It was quite simple that can be made within 10-15 minutes by using cold water, lemon juice, sugar and Sabja seeds. I vow to try the recipe at my place. Since then, it is the regular drink at my home in the summer season.

Wonder benefits of basil seeds

As far as health benefits are concerned, the seeds are full of fiber and known for many surprising health benefits. These seeds are used in making falooda, sherbet, milkshakes and other popular health drinks. It is known worldwide as one of the ingredients for sweet Asian drinks. However, like Chia seeds, it is comparatively less tasty.

1. Basil seeds for weight loss: Sabja seeds can be used for weight management purposes. It is full of fiber that makes your stomach full and don’t feel hunger to a certain period of time. After soaking into water, it has the ability to expand 30 times of its original sides thus reduces longing for eating more.
2. Sabja seeds for hair: The seeds contain adequate amount of vitamin K, protein and iron. These nutrients are helpful to make your hair healthy and shining. So, it is suggested to include it in your daily diet requirements to skip embarrassment from hair loss and baldness.
3. Basil seeds for healthy skin: The mix of Sabja seeds and coconut oil is effective to ward off many skin related diseases. Method: Take 100 ml of coconut oil and 1tsp of crush basil seeds. Now heat the mixture for 5 minutes. Strain and apply it over your skin to cure skin related problems like psoriasis, eczema, etc.

4. Basil seeds for acidity: Acidity problems are very common these days due to faulty lifestyle and wrong dietary pattern. Sabja seeds are having cooling and soothing effects on the stomach. Method: Take milk (1 cup) and basil seeds (1tsp), stir it well and drink the same to reduce burning sensation in your stomach.
5. Sabja seeds for diabetes treatment: The seeds are good in curing of diabetes type 2 by lowering down the sugar in blood. Method: Take soaked basil seeds (1tsp), toned milk (1 glass) and vanilla for flavor. It helps to give you energy sans sugar.
6. Relieves constipation: The soaked Sabja seeds when eaten helps to cleanse the inner stomach. It ensures easy bowel movement and helps to flush out toxin from the stomach. It is also taken with milk before going to bed to ease constipation.
7. Acts as coolant: These seeds are used to lower body heat that’s why as one of the important ingredients in summer for a number of cool drinks such as falooda, rooh afza, nimbu pani and sherbet.
8. Nutritional values of basil seeds: The seeds contain many phyto-chemicals and polyphenolic flavonoids like Orientin, vicenin and other antioxidants. The leaves are rich in essential oils like eugenol, citronellol, limonene, citral and terpineol. It contains beta carotene, lutein, zeaxanthin, vitamin A and vitamin K. It also contains important minerals like potassium, manganese, copper, calcium, folates, and magnesium.
9. Sabja Seeds recipes: Rooh afza, milkshake, Indian lemonade, paan gulkand milkshake, strawberry falooda, mango falooda, mango sherbet, rose milk recipe, nimbu panni, Shikanji, nannari sharbat, bel sharbat, etc. are some of the important healthy recipes of it
10. Medicinal values: Medicinally, it can be used to treat digestion problems, cure constipation, removes skin infection, respiratory disorder, sore throats and stress relief

 

Sweet basil seeds have played a role in the traditional medicine practices of India and Iran for centuries to treat conditions including depression, high blood pressure, high cholesterol and metabolic imbalances. The tiny black seeds also have the potential to help with blood sugar stabilization and satiation -- the ability to feel full -- when you're trying to lose weight. Reliable, consistent evidence that sweet basil seeds are a weight-loss miracle, however, is scant. You may include them safely as part of a weight-loss plan that includes a healthy, low-calorie diet along with more physical activity, but don't expect the seeds to suddenly shrink your size.

Using Basil Seeds to Suppress the Appetite

Basil seeds have numerous names, including sabja seeds, tulsi, tukhamaria, takmaria, hairy basil seeds, holy basil seeds and Thai basil seeds. The weight-loss benefit of these seeds rests in their potential to suppress your appetite so you don't overeat at meals. Sweet basil seeds share the mucilaginous quality of chia seeds -- swelling to create a gel-like substance when mixed with liquid. This expanding ability and their high-fiber content are touted as weight-loss assets that fill you up without filling you out. 

Basil seeds also have very few calories and a mild flavor. Eat them mixed in a small amount of yogurt or water, and allow them to sit for 10 to 15 minutes so they swell up to 10 to 20 times their volume.

Impact of Basil Seeds on Weight Loss and Insulin Levels

No direct evidence exists to correlate weight loss and basil seeds. One small study conducted in 1992 showed that basil seeds consumed for 16 weeks before meals actually led to no change in body fat. You'll only lose weight using basil seeds if you make them part of a plan that involves reduced calories and exercise. Weight loss happens when you eat fewer calories than you burn daily. 

Basil seeds do potentially offer benefit in preventing weight gain in people with metabolic syndrome, a cluster of symptoms that precede the development of type 2 diabetes, or those with type 2 diabetes. Some research suggests that basil seeds also help moderate blood sugar levels, especially in people with type 2 diabetes, which can help with hunger and inflammation. Animal studies have shown that consumption of basil seed extract may delay the development of insulin resistance and shows promise as a way to treat diabetic patients. Basil seeds' high fiber content likely slows digestion to prevent spikes in blood sugar, and subsequently the hormone insulin, following meals.

Weight-Loss Strategy

You can safely add basil seeds to your diet with little fear that they will interact with any medications or supplements you're taking. However, do not expect their addition alone to induce weight loss. You must create a calorie deficit of 500 to 1,000 calories per day to lose 1 to 2 pounds per week. Use an online calculator to determine how many calories you burn daily according to your age, size, activity level and gender. Then, subtract the calories from that burn rate to determine how many you should cut from a balanced diet daily to drop pounds.

Eating fewer than 1,200 calories per day as a woman or 1,800 as a man can backfire, however. You risk stalling your metabolism and losing valuable muscle mass. If cutting 500 to 1,000 calories per day puts you at these low levels of intake, revise your weight-loss goal rate and become more active to achieve the desired weight-loss deficit.

Other Benefits of Basil Seeds

Basil seeds offer other potential benefits. The fiber helps fight constipation, for example. Ayurveda -- an ancient practice of Indian medicine -- uses basil seeds for their antimicrobial, antiseptic value.

Culinary enthusiasts seek out basil seeds for their slight floral taste and light crunch. You'll find them in recipes for Southeast Asian and Indian beverages, such as nam manglak -- a drink infused with rose water and honey. Basil seeds also appear in Indian desserts, such as falooda, a thick and sweet drink. These desserts and sweet drinks may not help you lose weight, but they could offer a filling, lower-calorie alternative to American soda, syrupy coffee drinks and milkshakes.

Walnuts are a true nutritional powerhouse and one of nature’s healthiest foods.

Here’s how eating walnuts regularly can protect your heart, help you lose weight, provide protection against cancer and diabetes and even improve your brain and enhance the quality of your sleep.

Ahead are the top 6 walnut benefits and even more important reasons to eat nuts more often if you value your health and appearance.

1. Heart Health Benefits of Walnuts

The unique nutritional profile of walnuts provides some important benefits for a healthy heart. They are full of nutrients that are particularly beneficial in terms of improving the way your cardiovascular system functions and potentially reducing the risk of heart disease.

Some of the main walnut heart benefits include:

• High levels of omega-3 alpha linolenic acid linked to a lower risk of cardiovascular disease.

• Vitamin E to prevent cholesterol oxidation within arteries, primarily in the superior gamma tocopherol form.

• Antioxidant phenolic compounds like gallic and ellagic acid, as well as recently identified powerful tannins and other polyphenols that combat free radical damage.

• Heart healthy minerals such as potassium, magnesium and calcium as well as a variety of trace minerals.

• And good levels of the amino acid arginine that has been shown to help improve blood circulation in the body.

At 2009 study in the American Journal of Nutrition found supplementing the participants diets with walnuts resulted in a significant decrease in low-density lipoprotein (LDL) cholesterol.

Other research has attributed regular walnut eating to improved cardiovascular function and researchers have identified walnuts as the best nut to eat for a healthy heart.

With cardiovascular disease still the biggest killer in the both USA and the UK, it’s well worth eating walnuts for heart health more often and making them a regular part of your diet.

2. Diabetes Protection

Much of the benefits of walnuts for diabetics come from their positive effects on cardiovascular health. While type 2 diabetes is initially a disease related to blood sugar levels and insulin metabolism, once it has developed, diabetics are at much higher risk of developing cardiovascular problems.

This study at Yale University found that eating walnuts regularly made a measurable improvement in blood flow in diabetes sufferers. The scientists said that a diet high in walnuts may improve endothelial function (an important predictor of circulatory issues) and reduce a diabetic patient’s cardiac risk.

More research found a diet moderately high in healthy fats from walnuts made a significant improvement in the blood lipid profiles of the patients studied. There was a reduction of 10% in LDL cholesterol and an improvement in HDL cholesterol associated with walnut consumption.

Diabetes is a rapidly growing and dangerous health problem. At the current rate of new cases, it alone will create such a burden on the health system it’s hard to see how we as a society are going to continue to treat it with expensive conventional treatments.

If you are already living with diabetes or considered at risk of developing it please read this article on the 5 most important natural health tips for diabetics. Eating walnuts is a good start but a more holistic approach is desperately needed to halt the rapid rise of this debilitating disease.

3. Cancer Prevention with Walnuts

The rich array of antioxidants and other nutrition found in walnuts, such as gamma tocopherol, omega-3 fatty acids and phenolic compounds like ellagic and gallic acid, as well as minerals like selenium, attest to their cancer prevention potential.

Walnuts contain a further two unusual compounds to help protect your body from cancer. The phytonutrient juglone, found only in walnuts and black walnuts, has been shown in studies to destroy cancerous cells.

Walnut benefits also include the compound melatonin, which is being studied for its protective effects in reducing oxidative stress that can lead to cancer.

Antioxidants in the food you eat are your front line of defense against free radicals that can cause cancer-promoting oxidative damage. With chemical food additives and other environmental pollutants at an all-time high, we need as much of them as we can get.

You could consider walnuts first-class protection for your body against free radicals. If you eat them as often as I do, it’s worth getting them in bulk for the savings and keeping them in the fridge for freshness.

4. Weight Loss Benefits of Walnut

Dieting, counting calories and avoiding fat rarely helps you lose weight. However walnuts, despite their high fat content, just might.

First of all, the fat in walnuts is the healthy natural versions of omega-6 and omega-9 fatty acids that our bodies need to operate effectively. There are also high levels of anti-inflammatory omega-3 alpha linolenic acid. Not the type of fat you want to be avoiding for weight loss.

Secondly, with their protein (around 4 grams per ounce) and dietary fiber (approximately 2 grams to the ounce), eating a handful of walnuts is a great way to satisfy your hunger.

Walnuts are known to really increase satiety – that feeling of satisfied fullness – that quickly stops the carbohydrate cravings that have many of us reaching for junk food snacks.

A study in the International Journal of Obesity found that consuming supposedly high fat, but healthy foods, like walnuts, improved weight reduction significantly. So much for avoiding fat and starving yourself.

Chronic inflammation has also been identified as another factor in obesity. The broad range of anti-inflammatory phytonutrients and high levels of omega-3 fatty acids in walnuts reduce inflammation and as such are also likely to contribute to their weight-loss potential.

5. Walnut Brain Power Food

While the vitamin E and other powerful antioxidant compounds in walnuts would play a protective role, the primary walnut benefits for your brain comes from their high levels of omega-3 fatty acids.

Omega-3 fats are vital for a calm and well functioning brain. Unfortunately, the standard American diet has become so lacking in them that it is estimated that over two-thirds of us are deficient in this vital brain nutrient.

A study from Purdue University found children with low omega-3 levels have a much higher risk of learning and behavioral problems. Further research has shown marked improvement in children’s behavior and learning potential when their diet is supplemented with omega-3 fatty acids.

Low omega-3 fats in the diet are also a known risk factor for depression and other forms of mental illness. If you’d like to get more walnut brain nutrition for breakfast then try the ultimate walnut muesli recipe here.

6. Improved Sleep

Walnuts are an unusually high source of the nutrient melatonin involved in regulating our sleep patterns and getting us to fall asleep in the first place. It may also play a part in how relaxed you are during the day (though a good night’s sleep the night before is one of the best ways to ensure this).

Omega-3 fatty acids are another element of walnut nutrition that have a role in maintaining a relaxed mind and good sleeping patterns.

For those of us jacked up on coffee and energy drinks, or stressed out from office work, a bag of fresh organic walnuts like these could be just the medicine they need to calm down and fall asleep more easily when you go to bed.

The Benefits of Eating Walnuts and Other Nuts

Eating nuts like walnuts can have many health benefits and they make for a satisfying go-to snack to always have on hand instead of the usual fattening and hunger-provoking junk foods.

Despite this, it’s estimated that only around 5% of people in the USA eat nuts on a regular basis. Let’s see if we can raise that a little.

Omega-3 deficiency is pervasive in both America and the UK and causing a lot of health issues and likely social problems as well in the way it affects people’s moods and behavior. Eating walnuts and other omega-3 rich foods is a simple improvement anyone can make if they know how important it is.

Please share this page with your friends and let them know about the many benefits of walnut for their body and brain. With your help this page can spread the word further.

There’s even more on walnut nutrition and just how good they are for you here. Another healthy nut that’s also great for weight loss and preventing diabetes and heart disease are almonds.

Eaten together, these two nuts are a powerful way to improve your health. If it has been a while since you last had some fresh nuts I’d really recommend giving them a try.