There are some discussions about whether you should spit, chew or just swallow the berry seeds. The size of most berry varieties are small enough to be chewed and the seeds are way even smaller, so sometime spitting them is not the option at all but then you should chew or just swallow them directly. Well, there are some studies that pointed out the health benefits of berry seeds and some recommendations about the best way to consume it.
The Best Way to Consume Berry Seeds
Generally, all the fruit seeds taste weird. However, the tiny size of berry seeds will cover the weird taste of the seeds because you won’t even realize that you are actually eating the berries along with their seeds. If the size is big enough, you will be easily to spit them out but when the size is small you could either chew or swallow them. So, what is the best way to consume the berry seeds? Some scientific studies have stated about the nutrients that may be found in the berry seeds, the nutrients that will be absorbed by human body when the seed coat was cracked. In other words, for the health benefits of berry seeds you should chew it to crack it for the nutrients kept inside.
Nutrients Contained in Berry Seeds
The next question is whether the nutrients found in berry seeds could give significant effect to human health? Well, all of berry varieties are type of fruits which are rich of nutrients, antioxidants, essential vitamins and minerals. It means, the possibility of the seeds contain the same nutrients are also high. Unfortunately, there is also a possibility that some seeds contain toxins but only when consumed in high dosage. To learn more about the health benefits of berry seeds, the list below will tell you everything you need to know in details.
- Excellent Source of Fiber
There are a lot of people out there who have no idea about the fact that the berry seeds contain fiber. It is very annoying when the seeds got stuck in your teeth but instead of spitting them out, you should just chew and enjoy the crunchy texture of the seeds. The result is you could get all the health benefits of fiber from the berry seeds. Otherwise, if you eat the seeds without chewing them, instead of healthy digestion you will get stomach issue.
- Assists in Weight Loss
The fact that all berries are weight loss foods is no longer a secret but if the seeds also could help optimizing the process is actually a new thing for most people. As mentioned in the previous point, the fiber content in berry seeds is quite high and fiber is excellent solution for weight loss management.
- Reduces the Risk of Constipation
Constipation occurs when the bowel movement in the intestine is slow and painful. There are a lot of factors that cause that condition but among the top ones is lack of fiber in the food you consume. In other words, the easy shortcut to deal with constipation is consuming enough fiber and eating berries with their seeds are among the solutions.
- Controls Cholesterol Level
Cholesterol is not only affecting the blood regulation but cholesterol also could affect the digestive system. Soluble fiber found in berry seeds could help eliminating the excessive cholesterol inside the intestine. The result is, the digestion is healthier and the cholesterol level is also under control.
- Maintains the Blood Sugar Level
Those who have been diagnosed with certain types of diabetes should really careful with their diet. Consuming foods that could help lowering the blood sugar level is essential and berry and its seeds are among the recommended fruits for diabetic patient, though consuming them in high dosage should be avoided.
- Good for Heart
There are some reasons why consuming berry and its seeds are good for heart. First, the seeds contain antioxidant that could help fighting free radicals that could affect the cardiovascular health. Second, the fiber content could help optimizing the blood circulation. Third, the omega fatty acids found in berry seeds are good for heart health.
- Excellent Source of Antioxidants
Antioxidants are one of the essential compounds in human metabolism. Unfortunately, human body cannot produce antioxidants and that’s why getting it from foods is the only option available to fulfill the daily intake. Thankfully, both berry and the seeds are packed with antioxidants content.
- Reduces the Risk of Alzheimer
Some studies have shown significant result about people who are doing specific diets in order how to prevent Alzheimer and dementia. Those who are consuming high nutrients food which is high of healthy fat (omega 3 and 6 fatty acids) in the right amount are able to reduce the risk of Alzheimer.
- Source of Omega Fatty Acids
What do you know about omega fatty acids? Generally there are two types of omega fatty acids, first is omega 3 fatty acids and omega 6 fatty acids. Both of them are essential for body metabolism but too much omega 6 fatty acids is not good. While the omega 3 fatty acids health benefits are good for brain and nerve system, both omega 3 and 6 fatty acids are good for heart.
- May Contain Anti-Cancer Properties
Antioxidants are considered to be among the potent anti-cancer properties. The specific compound found in berry seeds that could act as anti-cancer properties is anthocyanins. A scientific study published in January 2004 in Biochemistry stated that the extract made of berry and its seeds could help limiting the tumor growth.
Cautions of Consuming Berry Seeds
The first thing that may cross your mind when consuming fruit seeds is they will affect your appendixes. Well, do you know that seeds you consume from fruits could affect your appendixes is only a myth? Yes, it is not true but there are some cases that reported about the digestive issues. The cautions below will give you more insight knowledge about the side effects of consuming berry seeds.
- As mentioned above, some berry seeds contain toxins. However, those compounds could show the side effect only if consumed in high dosage. So, if you are just enjoying a bowl of berry and then nothing you should worry about.
- It is very dangerous to consume wild berry that you have no idea from which varieties they come from and it is even dangerous if you consume it together with the seeds.
- Those who have stomach issue or diagnosed with specific digestive conditions should avoid consuming berry seeds because they may worsen the current condition.
- It is important to chew the seeds before you swallow it because the risk of digestive issue is higher if you swallow the seeds without chewing them.
Not everyone is realizing that even the tiny berry seeds they consume could give some big contributions to their healthy lifestyle. The list of health benefits of berry seeds mentioned above are taken from specific example of berry only like blackberry or raspberry. That is why to support the claims more studies about this subject is strongly required.