The cacao bean is the source of perhaps the most magical and beloved foods on Earth because it is the source of chocolate. Even the cacao tree's official name, Theobroma cacao, recognizes the long-standing love most of us have for the fruit of this tree. Theobroma comes from the Greek language for "food of the gods." And while chocolate is the most popular and favorite of these foods from the cacao bean, an even healthier choice is raw cacao powder. How Is Cacao Powder Made? To produce raw cacao powder, raw cacao beans are simply cold pressed to remove the fat, and the remaining solids are ground into a fine powder. Cacao vs. Cocoa: What's the Difference? Cacao powder contains all the beneficial nutrients and beneficial compounds of the raw cacao bean minus the fat. In contrast, cocoa powder is made from roasted cacao beans. And even if they look alike, the two are different. In making cocoa powder, up to 90% of the nutrients and beneficial compounds in raw c
Seeds are a rich source of healthy fats. Some of these seeds provide an appropriate amount of omega-3 fatty acids. Some are an abundant amount of calcium. The seeds have health benefits similar to nuts.
KEY RECOMMENDATION
- Variety: Include a variety of seeds in your diet. Choose at least 2 types of different seeds every day – one from each group of seeds.
- Soak: Soak all types of seeds 6-8 hours before eating. You can also soak seeds overnight.
SEEDS CATEGORIES
Based on the necessity of eating, we divide seeds into the following categories.
Essential Seeds (Group 1)
You should include one type of seeds from the above list in your daily diet. These are the healthiest seeds rich in omega-3 fatty acids.
Recommended Seeds (Group 2)
- Cucumber seeds.
- Lotus seeds.
- Poppy seeds.
- Rockmelon (cantaloupe) seeds.
- Sesame seeds.
- Sunflower seeds.
- Watermelon seeds.
You should choose any 1-2 types of seeds from this list every week.
In this group, poppy seeds are more important because of their high calcium content. 5 grams of poppy seeds provide around 72 mg of calcium. Sesame seeds also strengthen the bones, joints, and nerves, according to ayurveda.
Recommended Ratio
| Nuts Groups | Recommended Ratio |
| Group 1 | 75% |
| Group 2 | 25% |
RECOMMENDED SEEDS SERVINGS
Seeds are an important part of the whole food plant-based diet. In combination with legumes and nuts, seeds should contribute 25% of your diet, according to plate principle.
Standard Serving Size for Nuts
| Soaked Seeds | 1 tablespoon (around 7 grams) |
| Seed Butter (homemade) | 1 tablespoon (around 7 grams) |
Recommended Daily Amount
| Age Group | Recommended Daily Amount |
| 1-3 | ¼ tablespoon |
| 4-8 | ½ tablespoon |
| 9-11 | ¾ tablespoon |
| 12-70 | 1 tablespoon |
| 70+ | ¾ tablespoon |
| Pregnant | 1 tablespoon |
| Lactating | 1 tablespoon |
The highly recommended seeds are flaxseeds and poppy seeds. Flaxseeds are a rich source of omega-3 fatty acids, and poppy seeds provide an abundant amount of calcium.
I usually recommend mixing both kinds of seeds in the following ratio and take them in the recommended amount given above.
| Flaxseeds | 75 grams |
| Poppy Seeds | 25 grams |
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