Four incredible seeds part 2

Healthline says Flax (which I added as a supplement )and Chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation (16Trusted Source, 17Trusted Source).

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

One study has shown that chia seeds may be able to increase levels of EPA in the blood (18Trusted Source).

Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal (19Trusted Source, 20Trusted Source).

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite (14Trusted Source).

Chia seeds may also reduce risk factors of heart disease (21Trusted Source).

A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP) (22Trusted Source). 

I some times add Hemp seeds. Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions. You get over 20% of zinc requirementalmost 9 gr protein & 45% Mg in one ounce.

Now back to the other 3 Sesame Sunflower and Pumkin.

One ounce (28 grams) of sesame seeds contains (30):

• Calories: 160
• Fiber: 3.3 grams
• Protein: 5 grams
• Monounsaturated fat: 5.3 grams
• Omega-6 fats: 6 grams
• Cu: 57% of the RDI
• Mn: 34% of the RDI
• Mg: 25% of the RDI

Sesame seeds contain a lot of lignans, particularly one called sesamin. Sesame seeds are the best known dietary source of lignans.  The sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone (31Trusted Source, 32Trusted Source).

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer (33Trusted Source).

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significant lower blood cholesterol and improved sex hormone status (34Trusted Source).

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.s

Another studyshowed that people with knee osteoarthritis (i suffer from old knee injuries) had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months (35Trusted Source).

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity (36Trusted Source). to be continued

Look for part 3