Sunday, 11 March 2012

Runner's World-Sesame Seeds-Copper

6 Seeds to Include in Your Diet (from Runner's World)

Used frequently in many cooking styles, sesame seeds are anything but common. One-quarter cup delivers about 28 percent of your daily calcium needs, 24 percent iron, 35 percent copper, and 25 percent magnesium.
Use raw or lightly toasted seeds (the pale or black variety) to make a crust for baked or sauteed fish, chicken, or eggplant: After dipping food in batter, roll in seeds before cooking.
One 160-calorie ounce contains 40 percent of the RDV for magnesium. Without enough of this mineral, studies show muscle weakness can result, especially during periods of heavy training.
Add toasted seeds (see “Handle with Care,” below) to salads, coleslaw, or steamed vegetables.
Although the research is sparse, many runners are using these round black specks to help them power through long workouts. What’s known for sure is that they’re high in omega-3 fatty acids, which have a positive impact on cholesterol. One serving provides soluble fiber, which aids in appetite control.
Soak two tablespoons in water for 15 to 30 minutes, until the water is absorbed. Stir the mixture into your water or sport drink before (or during) a long run.
Shelled sunflowers are a good source of both copper and selenium, which help protect your muscles. You also get 80 percent of the RDV of vitamin E, a heart-healthy antioxidant.
Use a coffee grinder to blend seeds into a spread for bread or crackers.
Just one ounce supplies more than 100 percent of your daily dose of omega-3 fatty acids and about 10 times more lignans (both of which help cut the risk of heart disease) than any other seed or vegetable. Look for milled flaxseed (or grind your own); whole seeds are edible, but your body won’t absorb the nutrients.
Add 2 tablespoons to pancake batter; sprinkle into oatmeal.
Inca peanuts (which do, in fact, taste similar to peanuts) supply essential fats, zinc, copper, iron, and more. Each ounce provides eight grams of protein and is high in the amino acid tryptophan, which studies show may curb appetite and calm mood.
Make a trail mix using fruit and nuts. read more..

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