November Seeds

Seeds are packed with benefits and a great way of incorporating dietary fiber, vitamins and antioxidants into your daily diet. Consider adding these seeds to your next meal.

Quinoa

Referred to as chisaya mama, or the mother of all grains, the plant-based superfood, quinoa, originated in the mountains of Chile and Peru and is  a staple for the Inca diet. A substitute for rice, quinoa is not a grain, but a seed. The quinoa plant grows three- to nine-feet tall and is part of the same family as spinach. Its nutty, grain-like seed is one of the only plant-based foods that is a complete protein and is gluten-free. It’s also a good source of fiber, copper, thiamin and vitamin B6. Along with helping lead to a potentially longer life, quinoa helps lower cholesterol, prevent diabetes and contains anti-inflammatory nutrients. 

Chia Seeds

A one-ounce serving of chia seeds contains fiber, protein, fat, calcium, manganese, magnesium and phosphorus. Full of antioxidants, the chia seed, which when wet can have a slimy texture, has vital fats that are protected by the abundance of anti- oxidants. Aging, cancer and cell damage can all be combated by the

antioxidants found in chia seeds.

Workout boost

A homemade chia seed drink can give the hydration and energy to sustain a high-energy performance pre- and post-workout. Add chia seeds and a splash of lemon to water or coconut water for added hydration and potassium. This provides lasting energy and muscle recovery.

Pumpkin Seeds

Don’t throw away your Halloween pumpkin just yet, because the seeds inside are full of valuable

nutrients that can be easily incorpo- rated into your diet. Pumpkin seeds can be eaten raw, roasted, salted or unsalted and added to salads, smoothies and just about any meal.

Pumpkin perks:

Here are four health benefits of pumpkin seeds.

• Cancer fighting. Diets rich in pumpkin seeds have been tied to lower levels of stomach, breast, lung, prostate and colon cancers.

• Bladder health. Pumpkin seeds may help reduce symptoms of benign prostatic hyperplasia (BPH), a condition causing problems with urination due to enlarged glands.

• May improve sperm quality. As a rich source of zinc, pumpkin seeds can improve sperm quality. Low levels of zinc have been associated with reduced sperm quality and infertility in men.

• Sleep aid. Tryptophan, the amino acid that helps promote sleep, is found in pumpkin seeds. Consuming seven ounces of pumpkinseeds before bed can provide one-gram of tryptophan, enough to help with sleep. www.healthline.com