Have you ever thought that tamarind seeds could possibly be eaten as a snack? Here we’ll take an in depth have a look at its properties and the best way to integrate it into your weight loss program.
Tamarind seeds have been utilized in various ways since precedent days for his or her dietary properties. They come from a plant with a scientific name indian tamarind, one in every of the few species of legumes from which all its parts are used.
However, little has been reported about their bioactive compounds and their health advantages. Evidence suggests they’re useful for regulating levels of cholesterol, lowering blood glucose levels, and fighting constipation. Do you already know other uses for this healthy snack?
What are tamarind seeds?
The tamarind tree it is taken into account native to India and belongs to Fabaceae legume family. The mostly used part in gastronomy is the fruit, which is contained in a shell called a pod. Its brown flesh has a sweet and sour flavor and incorporates several seeds.
The latter account for 33% of the entire fruit. They have a really hard shell covering the white endosperm, which is the soft, edible part. They are considered a by-product with several health advantages. They are a source of antioxidants, vitamins, minerals and protein.
Read more: Ways to make use of tamarind in your recipes
Composition of tamarind seeds
Tamarind seeds contain a combination of nutrients and bioactive compounds, making them a healthy addition to your weight loss program. Let’s see what their essential ingredients are.
pectin
Contain a kind of carbohydrate called “pectins”. It is a type of soluble fiber that, when mixed with water, acts as a thickening agent and forms a gelatinous substance.
Protein and fiber
El-Siddig and other experts reveal that tamarind seeds contain 23 grams of protein per 100 grams (about 1 ounce per 4 ounces). Thus, when eaten as a snack, they assist cover the day by day requirement of this macronutrient in adults.
On the opposite hand, fiber is 20%, concentrated mainly within the outer a part of the seeds. These high values contribute to maintaining a healthy digestive tract.
Amino acid profile
The proteins of those seeds contain a very good balance of amino acids. Professor El-Siddig reports that out of the 8 essential amino acids, 3 cover greater than 100% of the demand.
However, 4 others come very close to what’s required. Only tryptophan, like other seeds, covers only 25%.
Fats
The fat content varies from 3 to 11%. More than half are of the polyunsaturated type. In them, the essential type is linoleic fatty acid, which is crucial for nutrition. In addition, when balanced with omega-3s, they profit cardiovascular health.
Minerals
Ajayi and Josephwho’ve studied tamarind seeds consider them to be a very good source of several minerals. Among them are potassium and copper, that are present in the very best concentration.
Noteworthy can be calcium, whose values are as high as in cereals. Other essential minerals in these seeds include magnesium, phosphorus and zinc.
Bioactive compounds
Tamarind seeds have high values of phenolic compounds that exhibit high antioxidant activity, corresponding to epicatechin and dihydroxyacetophenone.
Or relatively, its extract shows strong ability to scale back lipid peroxidation in vitro . These phenols protect the linoleic fatty acid. In turn, they show the next antioxidant activity in comparison with vitamin C and other synthetic additives.
Dr. Siddhuraju explains that the presence of those antioxidants is useful for health as they’re able to prevent oxidative damage on the cellular level. Phenols fight free radicals which are related to certain disorders corresponding to atherosclerosis and premature aging. They may even prevent cancer.
Anti-nutritional aspects
Not surprisingly, tamarind seeds contain high amounts of so-called anti-nutrient aspects (ANFs), that are present in other legumes and grains.
They include tannins that give the seeds a tart and bitter taste when eaten raw. They are more concentrated within the brown outer shell, however the edible part still incorporates them. Therefore, it’s endorsed to boil or bake to do away with a number of the tannins.
Another anti-nutrient factor is phytic acid, which might retain certain minerals and stop their absorption. Fortunately, it may be removed by soaking and boiling. Lectin and trypsin inhibitor are known HABs because they bind to proteinsincluding those involved in digestion.
Also read: Ways to make use of tamarind in your recipes
Tamarind Seed Benefits
The presence of bioactive compounds and nutrients gives it the characteristics of a food ingredient that is useful to health. Here are its possible effects.
Helps regulate metabolic processes
Tests suggests that Tamarind seeds can regulate some metabolic processes in animals. The test reduced cholesterol and blood sugar levels by feeding a gaggle of rats tamarind seeds for 1 month.
Despite these findings, more research is required to prove the effect on humans.
Antiviral effect
AND research in India revealed that this ingredient has antiviral properties. In particular, the anti-nutritional factor lectin has been observed to cause the virus to lose 64% of its effectiveness. In addition, it reduces the extent of viral RNA in cells by 45%.
Moreover, one other study recognized the antiviral potential of those seeds within the treatment of Covid-19 in obese patients. According to the authors, it was found that the trypsin inhibitor in tamarind may reduce some markers of inflammation. Similarly, it may cancel the activity of neutrophils, characteristic of lung lesions attributable to the virus.
Helps within the health of the digestive system
The presence of soluble fiber in tamarind seeds promotes the digestive process, relieves constipation and prevents the formation of bloating characteristic of other legumes. This nutrient can be capable of lower cholesterol and decelerate the absorption of sugar from food.
It may be used as a protein complement
The high protein content of those seeds may be used as a dietary complement. A great solution to do that is to make use of them as mid-morning or mid-afternoon snacks.
How to organize tamarind seeds
You could also be wondering the best way to prepare tamarind seeds in the event that they have such a troublesome coating. Do not worry! We will explain every little thing.
1. As roasted seeds
In the pan, put the tamarind seeds and cook them over medium heat. Stir always, 8 to 10 minutes. Then remove them from the warmth and leave them to chill. Finally, remove the skin and eat them.
Another option is to cook them to make them a little bit softer. They can replace nuts as a snack, with the advantage that they contain fewer calories.
2. In the shape of flour
After removing the coating, you may put them within the oven to dry them at about 120 degrees celsius (250 F). Be careful to stir them in order that they don’t burn.
After about 45 minutes, take them out, allow them to cool and put them in a food processor to make the flour. If you continue to see them wet if you take them out of the oven, dry them a bit more.
Tamarind flour may be added to wheat flour, cornmeal or every other flour to offer more protein and minerals. It is price knowing that this flour is good for people affected by intolerance or hypersensitivity to gluten, since it doesn’t contain gluten.
How much must you eat?
The high fiber and protein content of those seeds promotes satiety. One ounce will provide 7 grams of protein, a source of essential amino acids. Plus, it has about 6 grams of soluble fiber to assist keep you healthy. You can double this intake by eating 2 snacks a day.
In short, this food is the proper snack to incorporate in your weight loss program. However, when you suffer from any chronic pathologies, don’t forget to seek the advice of a nutritionist to find out the suitable amounts.
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