Date: 11/08/2025 11/09/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Buddhist Diet and Regimen
Nutritional Analysis of Seeds
Summary
Seeds, such as sunflower seeds, pumpkin seeds, and watermelon seeds, are popular snacks packed with nutrition. Beyond their pleasant taste, they provide high-quality plant protein, healthy fats, antioxidants, vitamins, and minerals. When consumed in moderation, seeds can promote heart health, support metabolism, and provide antioxidant protection. This article analyzes the nutritional components and health benefits of seeds.
1. Key Nutrients in Seeds
1.Plant Protein: About 20–25g per 100g, making seeds an excellent protein source for vegetarians.
2.Unsaturated Fatty Acids: Contain linoleic and oleic acids that help reduce cholesterol and support cardiovascular health.
3.Vitamin E: A natural antioxidant that helps prevent cellular aging.
4.Minerals: Rich in potassium, magnesium, iron, zinc, and selenium for immune and metabolic functions.
5.Dietary Fiber: Supports digestion and promotes healthy bowel movements.
2. Nutritional Characteristics of Different Seeds
1.Sunflower Seeds: High in vitamin E and linoleic acid; beneficial for skin and cholesterol management.
2.Pumpkin Seeds: Rich in zinc and magnesium; support male health and sleep quality.
3.Watermelon Seeds: High in protein and iron, helpful for preventing anemia.
3. Health Benefits
1.Cardiovascular Protection: Unsaturated fats help lower blood lipids and prevent atherosclerosis.
2.Immune Support: Zinc and selenium strengthen antioxidant and immune defenses.
3.Boosts Metabolism: Protein and B vitamins enhance energy production.
4.Anti-Aging & Skin Care: Vitamin E slows down cellular aging and maintains skin elasticity.
4. Consumption Tips
1.Moderate Intake: 20–30g per day is recommended.
2.Limit Sodium: Choose unsalted or lightly salted seeds to avoid excessive sodium.
3.Ways to Eat: Enjoy as snacks or sprinkle over salads, yogurt, or cereal for added nutrients.
4.Note: High in calories—people with obesity or high cholesterol should consume moderately.
