Nozaina: Flaxseed is highly nutritious. It’s the world’s oldest crop. There are two types of flaxseeds (brown & golden), both of them are equally nutritious. Flaxseeds provide a good quantity of omega-3 fatty acids, fiber, protein, essential minerals, and vitamins. It may help you maintain a healthy body weight, reduce cholesterol and blood pressure, and reduce the risk of some cancers. Flaxseeds are loaded with nutrients and are associated with several health benefits.

* Flaxseed is rich in lignans. Lignan has been studied for its strong cancer-fighting properties. This seed claims 75-800 times more lignans than other plant foods. Some studies associated the consumption of flaxseed with a lower risk of breast cancer.

* Animal studies show flaxseed protects against skin, blood, lung, and colorectal cancer. Flaxseed contains two types of fiber, which are fermented by bacteria in the intestine to support gut health and improve bowel regularity. Soluble fiber absorbs water in the intestine and slows down digestion, which may help regulate blood sugar levels and lower cholesterol. Insoluble fiber adds bulk to stool which promotes regular bowel movements and prevents constipation.

* One-month study in people with peripheral artery disease revealed that consumption of 4 tablespoons of milled flaxseed per day reduces the LDL cholesterol level by 15 %. A 12-week study of 11 people with hypertension reported that 4 tablespoons of flaxseed per day led to a significant reduction in BMI, total cholesterol, and blood pressure.

* Thiamin is high in flaxseed, which helps in energy metabolism and cell function. It’s also a great source of copper, which is involved in immune health, iron metabolism, and brain development.

* Flaxseed is a superb source of ALA (alpha-linolenic acid) that is vital for heart health. ALA (alpha-linolenic acid) is one of two essential fatty acids that we must obtain from food since our body does not produce them. Studies reveal that ALA in flaxseed may help to decrease inflammation and prevent cholesterol from being deposited in heart blood vessels. A recent study performed on 8,866 people revealed that increased ALA (alpha-linolenic acid) intake reduced cholesterol levels and lowered the risk of ischemia heart disease, which is related to narrow arteries and type 2 diabetes. Several studies also revealed that ALA lowers the risk of stroke. One review of 34 studies associated increased ALA intake with reduced risk of dying from heart disease.

* A review of 11 studies revealed that daily consumption of flaxseeds decreases blood pressure by 2 mmHg. Some researchers suggest that a reduction of 2 mmHg reduces the risk of stroke and coronary heart disease by 14% and 6%, respectively.

* Flaxseeds may alleviate blood sugar levels and promote blood sugar control. According to a review of 25 studies, whole flaxseeds may reduce blood sugar and prevent insulin resistance.

Pumpkin seeds are white and flat edible seeds of pumpkin fruit. These seeds are a powerhouse of nutrition as they are loaded with calories, nutrients, protein, fiber, and fats. The protein content of these seeds makes them a good addition to a healthy diet. Pumpkin seeds are also a good source of monounsaturated, and polyunsaturated fats, vitamins (B1, B2, B3, B5, B6, B9, vitamin C, K, and E), and minerals (zinc, sodium, potassium, magnesium, manganese, phosphorus, iron, and calcium).

* Pumpkin seeds possess antioxidant properties due to their carotenoids and vitamin E content. These antioxidants help to decrease inflammation and protect the body from the damage of free radicals and innumerable diseases.

* Pumpkin seeds are excellent for heart health as antioxidants in them protect the heart from numerous diseases. Magnesium in seeds helps to lower the levels of triglyceride, LDL (bad cholesterol), and blood pressure. A good amount of fiber is found in pumpkin seeds. Fiber reduces the levels of cholesterol consequently protecting our heart.

* Consumption of pumpkin seeds in good quantity decreases the risk of colorectal, breast, and gastric cancers. Powerful antioxidants are present in these seeds. Carotenoids help to prevent prostate cancer.

* Pumpkin seeds are rich in magnesium. Magnesium helps to decrease the blood sugar level, which is effective for diabetic patients. Diabetes is a set of metabolic syndromes that disturb how our body uses blood glucose. According to the research, pumpkin seeds are effective in diabetes management. We can include them in the diabetic diet plan.

* Due to the presence of zinc and vitamin E, these seeds are good for our immune system. Vitamin E is a powerful antioxidant that prevents healthy cells from the damage of free radicals. It also enhances immune responses and protects against numerous infectious diseases. Pumpkin seeds also possess antifungal, antimicrobial, and antiviral properties.

* The tryptophan amino acid present in pumpkin seeds is good for sleep. This amino acid is a precursor to serotonin and melatonin. Both melatonin and serotonin help to induce sleep.

* Pumpkin seeds are beneficial for weight loss and are relatively remarkable as they are rich in fiber and protein. These seeds make us feel full for a longer time. Decrease our food intake and finally decrease the number of calories consumed. It helps in weight loss.

* A significant amount of magnesium is present in seeds. Magnesium is good for the growth and strength of bones. It has been detected that people with sufficient amounts of magnesium in their diet have higher mineral density in their bones. It helps to avoid risks like osteoporosis and bone fractures. Lower magnesium levels are associated with increased inflammation. 100-gram pumpkin seeds contain up to 262 mg of magnesium. This amount is enough to cover 65% of the daily magnesium requirement.

* Pumpkin seed consumption improves the symptoms of BPH (Benign Prostatic Hyperplasia). Seeds are rich in zinc, which decreases the risks of prostate cancer.

* Zinc in seeds boosts immunity and helps in the healthy growth of the baby during pregnancy. Magnesium in seeds helps to reduce anxiety and stress. It calms our minds.

Pumpkin seeds are beneficial for hair. Its consumption makes our hair strong.

* Pumpkin seed benefits for the skin are noticeable. It makes our skin wrinkle-free and soft. As it prevents infections and keeps our skin acne-free.