Raw Planet

Linseed have a pleasant nutty taste and is high in powerful natural cholesterol controllers, high in fiber and a good source of omega 3.

The high Omega-3 content of Flax Seed Oil makes it a popular dietary supplement. Omega-3 and Omega 6 are essential fatty acids (EFAs), which are exactly that – essential for good health! EFAs are important for the proper functioning of the immune system, brain health, wound healing and for insulating nerves. They’re found in every cell in the body but we can’t make them ourselves. They need to be present in our diet, and the modern day diet of convenience and processed foods, often leaves us lacking the EFA’s we need.

Common symptoms of an Omega-3 deficiency are; dry and cracking skin, slow wound healing, high cholesterol and triglycerides levels, digestive disturbances and hormonal problems. Deficiencies in EFAs have been associated with a wide range of degenerative disorders such as heart disease, stroke, cancer, high blood pressure, diabetes and various allergies. Incorporating ‘cold pressed’ Flax Seed Oil into your diet, is the most effective way to avoid these deficiencies and provide your body with the EFAs required for a healthy lifestyle. Further health benefits of eating Flax Seed Oil are well documented and include relief of allergies, eczema, improved complexion, reduced cholesterol and even controlling Attention Deficit Disorder.

How to use:
Brown & golden linseed have the same nutritional profile.

Linseed can be eaten whole, or sprouted or ground to make their vital nutrients available to the body. Add linseed to oatmeal, yoghurt, bread, biscuits, crackers and other recipes for extra nutrition & a nutty flavour. One tablespoon of ground flax seeds & three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together.

Quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.

Quinoa has anti-inflammatory nutrients including phenolic acids (including hydroxycinnamic and hydroxybenzoic acids), members of the vitamin E family like gamma-tocopherol, and cell wall polysaccharides like arabinans and rhamnogalacturonans.

Here are 11 proven health benefits of quinoa:

1. Quinoa is incredibly nutritious
Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah.

It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a "seed" which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the "mother of all grains" and believed it to be sacred. It has been consumed for thousands of years in South America, although it only became popular and reached "superfood status" a few years ago. These days, you can find Quinoa and products made with it all over the world.

There are three main types of quinoa… white, red and black. This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of Omega-3 fatty acids.

Quinoa is non-GMO, Gluten Free and usually grown organically. Even though not technically a grain, it still counts as a "whole grain" food.

2. Quinoa contains potent bioactive substances called Quercetin and Kaempferol
The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with.

There are thousands of trace nutrients in there… and some of them are extremely healthy. This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.

Two flavonoids that have been particularly well studied are Quercetin and Kaempferol… and they happen to be found in large amounts in Quinoa. In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries. These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects… at least in animal studies.

By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.

3. It is Very High in Fiber… Much Higher Than Most Grains 
Another important benefit of quinoa is that it is high in fiber. One study that looked at 4 varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams of uncooked quinoa. This equals 17-27 grams per cup, which is very high… more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.

Unfortunately, most of the fiber is insoluble fiber, which doesn’t appear to have the same health benefits as soluble fiber. That being said, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent. There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.

4. Quinoa is Gluten Free and Perfect For People With Gluten Intolerance
Many researchers have been looking at quinoa as a suitable ingredient in a gluten-free diet, for people who don’t want to give up staples like breads and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet.

5. Quinoa is Very High in Protein, With All The Essential Amino Acids That we Need 
Protein is made out of amino acids. Some of them are termed "essential" because we can not produce them and need to get them from the diet. If a food contains all the essential amino acids, it is seen as a "complete" protein. The problem is that many plant foods are deficient in certain essential amino acids, such as Lysine.

However, quinoa is an exception to this, being particularly high in in all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has both more and better protein than most grains.

With 8 grams of quality protein per cup of cooked quinoa (or 4.5 grams per 100 grams), quinoa is an excellent plant-based protein source for vegetarians and vegans.

6. Quinoa Has a Low Glycemic Index 
The glycemic index is a measure of how quickly foods raise blood sugar levels. It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity. Such foods have also been linked to many of the chronic, Western diseases that are so common today… like diabetes and heart disease. Quinoa has a glycemic index of 53, which is considered low.

However, it’s important to keep in mind that quinoa is still pretty high in carbs, so it is not a good choice for a low-carb diet, at least not in large amounts.

7. It is High in Minerals That Most People Don’t Get Enough of, Especially Magnesium
There are many nutrients in the modern diet that people tend to be lacking in. This is particularly true of some minerals, especially Magnesium, Potassium, Zinc and (for women) Iron. Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA.

The problem is that quinoa contains a substance called phytic acid, which can bind these minerals and reduce their absorption.

However, by soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid content and make these minerals more bioavailable.

Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.

8. Quinoa May Have Some Major Benefits For Metabolic Health
Given the high amount of beneficial nutrients, it makes sense that quinoa could lead to improvements in metabolic health.

Although this needs to be studied more thoroughly, I did find two studies (one in humans, the other in rats) that examined the effects of quinoa on metabolic health.

The human study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels. The rat study found that adding quinoa to a diet high in fructose almost completely inhibited the negative effects of fructose.

9. Quinoa is Loaded With Antioxidants
Quinoa also happens to be very high in antioxidants.
Antioxidants are substances that neutralize free radicals and are believed to help fight ageing and many diseases.
One study looked at antioxidants in 10 foods, 5 cereals, 3 pseudocereals and 2 legumes.
Quinoa had the highest antioxidant content of all 10.
Allowing quinoa seeds to sprout seems to increase the antioxidant content even further.

10. Quinoa Has Several Important Characteristics That Make it a Weight Loss Friendly Food
In order to lose weight, we need to take in fewer calories than we burn.

It is known that certain properties of foods can facilitate this process… either by boosting metabolism (increasing calories out) or reducing appetite (lowering calories in).

Interestingly, quinoa has several such properties. It is high in protein… which can both increase metabolism and reduce appetite significantly. The high amount of fiber should also help to increase feelings of fullness, making us eat fewer calories overall.

The fact that quinoa has a low glycemic index is another important feature, but choosing such foods has been linked to reduced calorie intake.

Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

11. Quinoa is Easy to Incorporate Into Your Diet!
The last one is not a health benefit, but still incredibly important. It is the fact that quinoa is very easy to incorporate into your diet.

It is also tasty and goes well with many foods. Depending on the type of quinoa, it can be important to rinse it with water in order to get rid of saponins, which are found on the outer layer and can have a bitter flavour.

However, some brands have already been rinsed, so this may not be necessary.

Here are the steps to make about 2 cups of sprouted quinoa:
1. Rinse 1 – 1.5 cups of quinoa thoroughly with cold water. Place the quinoa into a 1 quart mason jar. Fill this jar to the top with more cold water. Let it soak for about six hours.

2. Pour out the water and put a sprouting lid on the jar. This lid can also be used as a strainer. Or, you can use a fine mesh strainer. After you pour the water out, set the jar with the sprouting lid on upside down in a bowl/container to catch excess dripping water.

3. About every 6 or so hours (or whenever you have time to/remember), rinse the quinoa with water, pour out, and put the jar upside down over the bowl again.

4. It will take a day or two for sprouts to form. Once you see little-thread-like spouts coming from the quinoa , place the quinoa on a tray or plate and cover with a cloth or parchment paper to keep away dust. Move this tray away from direct sunlight and keep at room temperature. Allow time for the quinoa to fully dry out.

5. Store in a sealed plastic bag or sealed glass container in the refrigerator to keep cool and ensure freshness. It’s best to use these sprouts within 1 week.

Quinoa can be ready to eat in as little as 15-20 minutes:
Put 2 cups of water in a pot, turn up the heat.
Add 1 cup of raw quinoa, with a dash of salt.
Boil for 15-20 minutes.
Eat.
It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavour and a satisfying crunch.

Health Benefits:
Looking for a health-promoting snack? A handful of sunflower seeds will take care of your hunger, while also enhancing your health by supplying significant amounts of vitamin E, magnesium and selenium.

Anti-Inflammatory and Cardiovascular Benefits from Sunflower Seeds' Vitamin E
Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. By protecting these cellular and molecular components, vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role. Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications.

In addition, vitamin E plays an important role in the prevention of cardiovascular disease. Vitamin E is one of the main antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol. Only after it has been oxidized is cholesterol able to adhere to blood vessel walls and initiate the process of atherosclerosis, which can lead to blocked arteries, heart attack, or stroke. Getting plenty of vitamin E can significantly reduce the risk of developing atherosclerosis. In fact, studies show that people who get a good amount of vitamin E are at a much lower risk of dying of a heart attack than people whose dietary intake of vitamin E is marginal or inadequate.

Sunflower Seeds' Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.

Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, sunflower seeds and pistachios were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).

Calm Your Nerves, Muscles and Blood Vessels with Sunflower Seeds' Magnesium
Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Magnesium is also necessary for healthy bones and energy production. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed.

Magnesium counterbalances calcium, thus helping to regulate nerve and muscle tone. In many nerve cells, magnesium serves as Nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they ennervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue.

Improved Detoxification and Cancer Prevention from Sunflower Seeds' Selenium
Sunflower seeds are also a good source of selenium, a trace mineral that is of fundamental importance to human health. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.

In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Its selenium richness is another reason that sunflower seeds can make a good snack.

How to Enjoy:
A Few Quick Serving Ideas:
- Add sunflower seeds to your favourite tuna, chicken or turkey salad recipe.
- Garnish mixed green salads with sunflower seeds.
- Adding sunflower seeds to scrambled eggs will give them a unique taste and texture.
- Use fine ground sunflower seeds to dust your meats with in place of flour.
- Sprinkle sunflower seeds onto hot and cold cereals.

Nutritional Profile:
Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1.. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate, and niacin.