A Healthy Snack To Your Diet


Last update: September 24, 2022

tamarind seeds They have been used since ancient times for their nutritional properties. they come from the plant with the scientific name Tamarind indicates One of the few legume species from which all parts are used.

However, unlike wood pulp, little has been reported about its bioactive compounds and health benefits. There is evidence that they are useful for controlling cholesterol levels, lowering blood sugar levels and fighting constipation. Know of other uses for this healthy snack?

What are tamarind seeds?

The tamarind tree is believed to be native to India and is a member of the family Fabaceaeie legumes. The most commonly used part in gastronomy is the fruit, which is contained in a shell known as a pod. Its brown flesh has a sweet and sour taste and contains many seeds.

The latter accounts for 33% of the total fruit. They have a very hard shell covering the white endosperm, which is the soft and edible part. They are considered a by-product with various health benefits. They are a source of antioxidants, vitamins, minerals and proteins.

Tamarind seeds are prized for their nutritional profile and bioactive compounds.


Composition of tamarind seeds

Tamarind seeds contain a blend of nutrients and bioactive compounds that make them a healthy addition to the diet. Let’s see what its main components are.

pectin

They contain a type of carbohydrate called “pectin”.It is a form of soluble fiber that when mixed with water acts as a thickening agent, forming a gel-like substance.

protein and fiber

Al-Siddig and other experts state that tamarind seeds contain 23 grams of protein per 100 grams. So when consumed as breakfast They help meet the daily needs of this macronutrient in adults.

On the other hand, fiber is 20%, which mainly focuses on the seed coat. These high levels help maintain gastrointestinal health.

amino acid profile

The protein in these seeds has a balanced ratio of amino acids. Professor El-Siddig states that of the 8 essential amino acids, 3 cover more than 100% of the requirement.

However, the other 4 are very close to what is needed. Tryptophan alone, like other seeds, only covers 25%.

fat

The fat value is between 3 and 11%. More than half are of the polyunsaturated type. The linoleic fatty acid, which is essential for nutrition, predominates in it. Additionally, when balanced with omega-3 fatty acids, they promote cardiovascular health.

minerals

Ajayi and Joseph, who have studied tamarind seeds, consider them a good source of various minerals. These include potassium and copper, which are found in the highest amounts.

Calcium is also outstanding, the value of which is as high as that of grain.Other important minerals in these seeds are magnesium, phosphorus and zinc.

bioactive compound

Tamarind seeds contain high levels of phenolic compounds that exhibit high antioxidant activity, such as epicatechin and dihydroxyacetophenone.

Actually your part Shows a strong ability to reduce lipid peroxidation in vitro, These phenols protect the linoleic fatty acid. They, in turn, exhibit greater antioxidant activity than vitamin C and other synthetic additives.

dr Sidduraju explains that the presence of these antioxidants benefits health due to their ability to prevent oxidative damage at the cellular level. Phenols fight free radicals associated with certain diseases such as atherosclerosis and premature aging. You might even prevent cancer.

anti-nutritional factor

It should come as no surprise that tamarind seeds contain high levels of what are known as Anti-Nutrition Factors (ANFs) found in other legumes and grains.

are below Tannins that give the seed its astringent and bitter properties By eating it raw. These are more concentrated in the brown casing but are still in the edible part. It is therefore advisable to boil or roast them to remove some of the tannins.

Another anti-nutritional factor is phytic acid, which can lock in certain minerals and prevent their absorption. Fortunately, soaking and boiling will remove this. Lectin and trypsin inhibitor HABs are recognized because they bind to proteinsincluding those involved in digestion.



Benefits of Tamarind Seeds

The presence of bioactive compounds and nutrients characterizes it as a health-friendly food ingredient. Next we describe the possible effects.

Helps regulate metabolic processes

research suggests that Tamarind seeds can regulate certain metabolic processes in test animals. The test resulted in a decrease in cholesterol and blood sugar when a group of rats were given tamarind seeds for 1 month.

Despite these results, more studies are needed to verify its effects in humans.

antiviral activity

A study in India showed that this ingredient has antiviral properties. In particular, it was observed that the virus lost 64% of its potency due to the anti-nutritional factor lectin. In addition, it reduces the levels of viral RNA in cells by up to 45%.

On the other hand, another study has recognized the antiviral potential of these seeds in treating COVID-19 in obese patients. According to the authors, it was found that Tamarind trypsin inhibitor might decrease some inflammatory markers. Similarly, he manages to reverse the activity of neutrophils, which are characteristic of viral lung damage.

helps with digestive health

The presence of soluble fiber in tamarind seeds promotes the digestive process, improves constipation and prevents the bloating characteristic of other legumes. This nutrient also lowers cholesterol levels and ensures that dietary sugars are absorbed more slowly.

Can be used as a protein supplement

High protein value in these seeds They can be used as a dietary supplement. A good way to do this is to use them as breakfast am or PM.

How do you prepare tamarind seeds?

You must be wondering how tamarind seeds are made when they have such a hard shell to eat Breakfast. Don’t worry! Here we explain it to you.

1. In the form of roasted seeds

in a frying pan, Add tamarind seeds and cook over medium heat. Stir continuously for 8 to 10 minutes. Then take it off the stove and let it rest. Then remove the skin and consume.

Another option is to boil them to soften them a bit. you can replace as breakfast For nuts with low calorie benefit.

Tamarind seeds can be roasted or consumed in the form of flour. It does not contain gluten and is therefore suitable for celiacs.

2. In the form of flour

Once you have removed the cover, You can take them in the oven to dry them at around 120 degrees CelsiusYou must be careful to remove them so they don’t burn.

Remove after about 45 minutes, allow to cool and place in a food processor to prepare the dough. If you still notice that they are wet when you take them out of the oven, dry them again.

Tamarind flour can be mixed with wheat, corn, or any other flour to provide more protein and minerals. You should know that this flour is ideal for those who suffer from intolerance or sensitivity to gluten, since it does not contain gluten.

How Much Should You Eat?

The high fiber and protein content of these seeds promotes the feeling of satiety. One ounce provides 7 grams of protein, a source of essential amino acids. Plus, you’ll be accompanied by about 6 grams of soluble fiber to help you stay healthy. 2 . You can double this intake by consuming it breakfast modern.

In short, this meal is an excellent breakfast. From now on you can include it in your diet. However, if you suffer from a chronic pathology, do not forget to consult a nutritionist to determine the appropriate dosage.

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