Are Zinc-Rich Seeds Available? [Chia, Sunflower, and Extra]

Zinc (Zn) is a trace mineral that our bodies need to function properly.

Iron is the only trace mineral found in greater concentrations in human bodies (Fe).

The zinc concentration of various seeds per 100g chunk is shown below.

(Source)

Zinc is found in our bodies’ cells and is essential to our health.

It is an important component of our immune system and is utilized to combat viruses and bacteria.

It also degrades carbohydrates, synthesizes DNA and proteins, heals wounds, and promotes healthy cellular development.

Moreover, zinc improves insulin activity.

Insulin is the pancreatic hormone responsible for delivering glucose from the blood to the cells.

One of the primary causes of diabetes is a shortage of insulin.

In addition to seeds, additional foods with high zinc levels include:

oysters

flesh that is red

poultry

beans

nuts

items made from milk

lobsters and crabs are two examples of seafood.

grains

Zinc consumption should be 11mg for men and 8mg for women per day.

Since we cannot store zinc in our bodies, we must ingest it on a regular basis.

The capacity of a drug or molecule to be absorbed and utilised by our bodies is referred to as bioavailability.

Since meat is rich in bioavailable zinc, the bioavailability of zinc from a vegetarian or vegan diet is lower than that of a non-vegetarian one.

Moreover, vegetarians and vegans often consume a lot of nuts, legumes, and entire grains.

Some foods include phytates, which inhibit zinc absorption.

Plants store phosphorus in the form of phytate or phytic acid.

It may be found in bran and seeds.

It binds to minerals, metals, or proteins, making them more difficult to access for the body.

Since it limits vitamin and mineral absorption, phytate is frequently referred to as an anti-nutrient.

Vegans and vegetarians could need up to 50% more of the recommended daily dose of Zinc than carnivores owing to their diets high phytic acid level.

Sprouting seeds may help to lessen their phytate content.

Phosphorus is given to the infant plant throughout the soaking and sprouting phase, lowering phytates.

Moreover, fermenting the seeds or baking them into bread with yeast might activate enzymes in the phytic acid, lowering the quantity of phytate.

Can Seeds Have Vitamin K?

The seeds with the highest vitamin K content per 100g are:

(Source)

The vitamin K content of these seeds is expressed in micrograms (g) per 100g.

A microgram is one millionth the size of a gram and one thousandth the size of a milligram.

Adults should consume roughly 1 microgram of vitamin K per kg of body weight each day.

Vitamin K is more often found in vegetables and legumes.

Spinach, for example, has 483 g per 100 gram, whereas kale has 817 g per 100 gram and broccoli has 141 g per 100 gram.

Our bodies utilize vitamin K to coagulate blood, halt bleeding, and seal wounds.

Vitamin K is also recognized to help with general bone density and health.

While vitamin K insufficiency is rare in adults, it may cause major complications such as internal bleeding and easily broken bones.

Easy bruising, red or purple spots produced by ruptured blood vessels, and cartilage calcification are all symptoms of vitamin K insufficiency.

Vitamin K is kept in our livers and does not need to be consumed on a regular basis.

Pumpkin and squash seeds have the highest protein concentration, followed by hemp seeds.

These three seeds are also high in protein.

(Source)

Proteins are used by our bodies to build and repair muscles, tissues, and cells.

Protein consumption is required to assist our systems in healing.

Protein is not stored in our bodies and must be ingested on a regular basis.

The quantity of protein your body requires is determined by many variables, including gender, age, weight, and general health.

An average adult should ingest 0.8g of protein per kilogram of body weight, according to the Dietary Reference Intake study.

A sedentary male should consume around 56g of protein per day, whereas a sedentary woman should consume approximately 46g.

Protein is constructed from amino acids.

In the human body, there are around 20 distinct amino acids.

These amino acids are combined in various ways by our bodies to create new proteins such as tissue, bone, hormones, and enzymes.

The 11 non-essential amino acids can be produced by our bodies, while the nine essential amino acids cannot.

They must be included in our diets.

The nine necessary amino acids are as follows:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• valine

Our immune system defends us by producing unique proteins known as antibodies.

If these antibodies recognize a danger such as a virus or bacterium, they transmit signals to our immune system.

The immune system then produces substances to combat the invading foreigners.

Food allergies occur when antibodies mistakenly identify a harmless protein as a threat and instruct the immune system to release chemicals to eliminate it.

This causes an allergic response that may be minor to severe.

Food allergies affect around 32 million individuals in the United States.

According to a 2017 research, 2.5% of children in the United States may have peanut allergies, whereas 0.5% to 1% of adults have nut allergies.

Nut allergy may cause the following symptoms:

• Itching in the throat, lips, and eyes
• Skin irritation
• Having difficulty swallowing
• Nausea
• Breathing difficulty
• Constipation, diarrhea, and cramps

Difficulty breathing, anaphylaxis, decreased breathing, and shock are all symptoms of severe allergic responses.

Peanut allergies may be severe, resulting in:

• Reduced pulse
• Hives
• Skin that is pale or bluish
• Lip and tongue swelling
• Dizziness and confusion
• Recurrent coughing
• Voice hoarse
• Inflammation of the throat

If you feel you are allergic to anything in your meal, avoid it.

Nut allergies may be life-threatening.

If you are unsure, always consult your doctor.

A severe allergic response requires an epinephrine injection, which must be provided quickly.

A therapy for peanut allergy in children will be authorized in early 2020.

A seed allergy is less common than a nut allergy. Sesame allergies are thought to affect just 0.1% of the world’s population.