Foundations of Nutrition: Seeds and Quinoa

Question 1

Seeds

Answer 1

• Pumpkin
• Sesame
• Chia
• Flaxseed (Linseed)
• Hemp
• Sunflower
  Benefits:
• Highly nutritious – a rich source of protein, healthy bats and fibre
• Have a higher omega 6:3 ratio, but healthy omega-6
• High-fibre content slows the release of sugars in the blood (preventing a sugar spike) and it is important for transit time
• When soaked chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to sooth irritated mucosal membranes

Question 2

Pumpkin

Answer 2

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Beta-carotene
• Lutein
  Uses:
• Antiparasitic (due to an amino acid in the seeds – cucurbitacin)
• Nervous system (B vitamins)
• Cardiovascular and immune health (antioxidants)

Question 3

Chia

Answer 3

• Vitamin A
• Vitamin B1, B2, B3
• Folate
• Vitamin C
• Vitamin E
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Zinc
• Mucilage
• Phenolic compounds
• Omega-3
  Uses:
• Anti-cancer and skin health (antioxidants)
• Digestive support (mucilage nourishes mucous membranes)
• Cardiovascular health (high omega-3)

Question 4

Flaxseed

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Potassium
• Zinc
• Mucilage
• Lignans (phytoestrogens)
• Beta-carotene
• Lutein
  Uses:
• Soothing inflamed mucous membranes due to the mucilage content (mucilage is derived from polysaccharides which swell in water, and produce a gel-like substance)
• Anti-cancer (antioxidant content)
• Skin (fatty acids, minerals and vitamins)
  N.B: Ensure the seeds are freshly ground, as they oxidise quickly

Question 5

Seed Cycling

Answer 5

To regulate oestrogen levels in the first half of the cycle (Follicular phase), consume:
1. 1 tbsp flaxseeds daily and 1 tbsp pumpkin seeds daily
In the second half of the menstrual cycle (luteal phase), consume:
2. 1 tbsp sesame and 1 tbsp sunflower seeds to boost progesterone levels

Question 6

Quinoa

Answer 6

• Vitamin A
• Vitamin B1, B2, B3
• Folate
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Beta-carotene
• Lutein
• A complete protein - Quinoa is a ‘pseudo grain’

Uses:
* Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells)
* Digestive health (high-fibre to support transit time, whilst also stabilizing blood glucose levels)
* Antihypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content)