Compiled & medically reviewed  by

Dr.Sanjana.VB.Bhms,Dbrm,Cdn

 SEEDS FOR HEALTHY AGEING

         Ageing is the predominant risk factor for most diseases and conditions that limit health span.Aging is one of  the major risk factors for many chronic inflammatory diseases such as diabetes, cardiovascular diseases, atherosclerosis, dementia [ loss of memory ], cancer, and other diseases such as bronchitis, asthma etc.

     Ageing is one of the most important risk factor for cancers too.Evidence suggests that most of transforming mutations in old people is happening in permissive environment that allows DNA damage to occur and  the same  environment is fostering to the transformed cells to progress into malignancy or cancers.

Importantly, inflammation is a major permissive environmental factor fostering the development of a cellular change or mutation in the body cells and tissues into full-blown cancers.

    Ageing is characterized by accumulation of senescent cells, either due to the inefficient clearance or increased formation of these cells.Cellular senescence refers to a state of stable cell cycle arrest in which proliferating cells become resistant to growth-promoting stimuli, typically in response to DNA damage.

Senescent cells are characterized by morphological and metabolic changes, chromatin reorganization, altered gene expression etc.There  may be an increase in the levels of pro –inflammatory markers in blood and tissues associated with senescence. This phenomenon is called “ inflammageing”.

Among the classical component of inflammaging, IL-6[ interleukin -6] occupies a prominent place.

    This process of "inflammageing"  is not only a risk factor for cancers,but also for cardiovascular diseases,diabetes,depression,dementia or memory loss ,muscle weakness etc.related to ageing.

      The  process, inflammaging can stimulate the development of neuroinflammation and neurodegeneration and may cause Alzheimer’s disease [AD].The balance of antioxidant and oxidant system activity is deranged in cells affected by AD.

Another important cause of neurodegenerative process is related to gut-brain axis.Gut and brain are deeply interconnected through the gut–brain axis .

Inputs from the brain and central nervous system can modify gut functions, Similarly, inputs from gut to brain and CNS can modulate specific symptoms . Alterations in these pathways may contribute to neuroinflammation and cause nervous system disorders.

Parkinson’s Disease is another nervous system degenerative disorder related to old age like Alzheimer’s disease.Parkinson’s disease is caused by the selective loss of neurons of the substantia nigra of brain due to improper accumulation of α-synuclein protein leading to motor alterations.

Aggregated α-synuclein, acts as a trigger inducing a strong inflammatory response in Parkinson’s disease. Similar phenomena has been described for beta-amyloid and Alzheimer’s diseases.

      In short, ageing is associated with chronic inflammations which can trigger many chronic diseases with degenerative changes on vital organs and sometimes endangering the life itself.

Inflammation related to senescence of cells is not the only cause or trigger which is responsible for age related morbidities and mortalities. Genes, environmental factors like chemical exposure,microbes , injuries etc. have their own contributory roles, however, all these causes too have inflammation as one of the major pathological process in the onset and  progress of diseases.

 It is very important to include anti-inflammatory, antioxidant nutrients in your diet to prevent the DNA damage, neurodegenerative processes and cancers consequent to  inflammatory process and oxidative stress happening in your body.

Oxidative stress from free radicals, inflammatory processes have pivotal role in skin ageing also. Hence the intake of anti-ageing foods is crucial .

Anti-ageing foods [Read more]

The role seeds as anti –ageing foods  is described here.

 

Sunflower seeds

            Sunflower seeds are a rich source of vitamin E, an antioxidant which can improve immune function and it is good for repairing sun induced skin damages. Antioxidant vitamin E fights against free radicals which can damage cells.

Vitamin B6 is also found in abundance in sunflower seeds.Vitamin B6 is an immunity booster and also indispensable for glycogen storage.Vitamin B6 also supports brain development and function.Vitamin B6 also plays a great role in homocysteine amino acid metabolism and reduces its level. The level of homocysteine amino acid should be minimum in the blood as higher levels produces clots.

Consuming sunflower seeds help to prevent high blood pressure or heart disease.

Sun flower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. They can make a tasty addition to salads or breakfast foods.

 

Sesame Seeds

         Sesame seeds are rich in proteins, vitamins, minerals, and antioxidants. Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol.

The sesamin and sesamolin in sesame seeds have antioxidant and antibacterial properties.

The sesamol in sesame seeds are having anticancerous, antiaging and anti-inflammatory properties also.

They contain minerals like phosphorous, magnesium, iron, zinc, molybdenum, selenium.

Sesame seeds are rich in Vitamin B1thiamine which helps in healthy functioning of heart and nervous system. They are excellent source of manganese and calcium.

Sesame seeds can be found in various colors, including brown, red, black, yellow, and ivory. Many people say that the darker seeds have the most flavors.

In European and North American cuisines, sesame seeds are mostly used for garnishing bread, pastries etc. However, Asian, South American, and African cuisines feature sesame seeds more heavily in both sweet and savory dishes.

Sesame seeds can be eaten raw, or they can be baked or toasted. They are used as topping on bagels, burger buns, salads, etc.

Hemp Seeds 

         Hemp seeds contain good healthy proteins with all 9 essential amino acids, Omega 3 fatty acids and fibers. Fibers are good for your gut health, weight loss. 

Hemp seeds contain vitamin E which is a great antioxidant to boost immunity and skin health.

Magnesium of the seeds promotes bone and heart health. Phosphorous and potassium also maintains bone and cardiac health. They are also a good source of iron, zinc, and B vitamins, including:

The seeds are rich source of B vitamins-niacin, riboflavin, thiamine, vitamin B-6 and folate.

Hemp seeds have cannabidiol (CBD) content. CBD may help with the  neurological conditions like :

Parkinson’s disease

Alzheimer’s disease

Multiple sclerosis

Neuropathy

Childhood fits or convulsions.

        Hemp seeds contain high levels of omega-3s and a healthful ratio of omega3 to omega-6 fatty acids. Omega 3 fatty acids has protective actions over cardiovascular system and nervous system. The omega  3 to omega 6 ratio in hemp is balanced or healthful. If omega 6 fatty acids become high it may lead to chronic inflammations.

        The seeds also contain high levels of arginine, an amino acid that is convereted into nitric oxide in the body.Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic.

       Although hemp seeds come from the cannabis plant, they ideally contain no tetrahydrocannabinol (THC), which is the active ingredient in cannabis. Hemp seeds will not produce a mind-altering effect.

      However, athletes and other people who undergo drug testing should be aware that consuming hemp products can, in some cases, may cause failed urine tests. The level of THC in any hemp-based product varies from supplier to supplier. So it is necessary to be cautious about hemp seeds intake in various situations.

 

Flax Seeds

  Flax seeds are rich source of omega-3 essential fatty acids. It has Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

Fiber content of flaxseed is both the soluble and insoluble types.

Quinoa

The quinoa plant is very similar to beetroots and spinach and people may eat both the seeds and leaves of it. There are around 120 different types of quinoa. The most common varieties available in the markets are white, red, and black quinoa. Quinoa is rich in antioxidants, particularly vitamin E.

It is also a good source of proteins, fiber, iron, mg &folates.

Chia Seeds

      Chia seeds are great source of polyunsaturated fatty acids, omega-3 fatty acids. Omega-3 fatty acids have shown positive effect on cardiovascular health  as they help lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation.In chia seeds alpha-linolenic (ALA) fatty acid content is high. The studies shows that there is 50% lowering in the incidence of ischemic heart disease with higher intakes of ALA. 

           Fiber content is also high in chia seeds. The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness or satiety.

 In chia seeds protein content is good. It also has minerals calcium, phosphorus and zinc which are essential for immunity and bone health.

 You may include chia seeds in your food in different ways. Sprinkle a few teaspoons into breakfast cereal (hot or cold) salads, soups, or stews. Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter. Use chia gel as a thickener added to smoothies, puddings, and soups.

 

Pumpkin seeds

           Pumpkin seeds are edible seeds used commonly in Mexican cuisine, and individuals often eat them as a nutritious snack after roasting. Pumpkin seeds are commonly known as “pepitas,” which is Spanish for “little seed of squash. They are great source of zinc, phosphorus and manganese which boost immunity. Pumpkin seeds contain Healthy fats and magnesium which are integral to heart health.

The protein content also is good.

Fibers in these seeds help in weight loss, lowering cholesterol &digestion.

Vitamin E and other antioxidants are free radical scavengers which help to fight against oxidative stress.

Pumpkin seeds are rich in the amino acid tryptophan amino acid which is converted to serotonin by the body Serotonin controls sleep. Pumpkin seeds helps to regulate normal sleep.

Zinc in pumpkin seeds also helps male fertility.

Pumpkin seeds may be added to salads, granola, and nut mixes. They contain a range of nutrients that are beneficial to health.

 Pumpkin seeds need to be stored in a cool, dark place and supervise children who are eating them.

 

Medically reviewed by Dr.Sanjana. V.b BHMS ,DBRM.CDN

References  [research details]

 

1.    https://www.health.harvard.edu/category/staying-healthy

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/ 

3.    https://pubmed.ncbi.nlm.nih.gov/12444864/ 

4.    https://pubmed.ncbi.nlm.nih.gov/16357111/ 

5.    https://pubmed.ncbi.nlm.nih.gov/8357360/

6.    https://pubmed.ncbi.nlm.nih.gov/18937902/

7.    https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/ 

8.    https://academic.oup.com/ajcn/article/77/2/319/4689669 

9.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890129/