Sisymbrium sp. (Dried Whole Seeds) – Nutritional Information & Benefits
Sisymbrium sp. seeds, commonly known as mustard seeds in their whole dried form, are a versatile ingredient used in various culinary traditions, especially in seasoning blends and as a garnish. Rich in essential nutrients, these seeds offer a host of health benefits, ranging from boosting energy levels to supporting bone health. Below, we explore the nutritional profile and health benefits of Sisymbrium sp. (mustard) seeds.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 318 kcal |
| Protein | 12.14 g |
| Total Fat | 4.6 g |
| Saturated Fat | 0.902 g |
| Carbohydrates | 58.26 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 1633 mg |
| Iron | 0.11 mg |
| Magnesium | 314 mg |
| Phosphorus | 6 mg |
| Potassium | 2130 mg |
| Sodium | 92 mg |
| Zinc | 0.3 mg |
| Copper | 0.11 mcg |
| Manganese | 1.512 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 30.7 mg |
| Thiamine (Vitamin B1) | 0.191 mg |
| Riboflavin (Vitamin B2) | 0.423 mg |
| Niacin (Vitamin B3) | 16.825 mg |
| Vitamin B6 | 0.778 mg |
| Folate | 95 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Sisymbrium sp. Seeds
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High Energy Source: With 318 kcal per 100g, these seeds are an excellent energy source, ideal for boosting stamina during physical activities or as a satisfying snack.
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Rich in Protein: Containing 12.14 grams of protein per 100 grams, Sisymbrium seeds are a good plant-based protein source, supporting muscle repair and immune system function.
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Bone Health: High in calcium (1633 mg) and magnesium (314 mg), these seeds are beneficial for maintaining strong bones and preventing conditions like osteoporosis.
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Heart Health: The seeds contain potassium (2130 mg), which supports healthy blood pressure levels and overall cardiovascular function.
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Rich in Antioxidants: With a significant amount of Vitamin C (30.7 mg), Sisymbrium sp. seeds help fight oxidative stress and strengthen the immune system.
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Support for Metabolism: The high niacin (16.825 mg) content helps support healthy metabolism, while Vitamin B6 (0.778 mg) plays a role in protein metabolism and cognitive health.
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Low Sugar & Carbs: With no sugar or fiber and low carbohydrate content, these seeds are a good choice for low-sugar diets or for those following low-carb, keto, or paleo diets.
Allergen Information
Sisymbrium sp. seeds are generally safe for consumption, though individuals with a known allergy to mustard seeds or related plants (Brassicaceae family) should avoid them. As with any new food ingredient, it is recommended to introduce them gradually to check for any potential allergic reactions.
Dietary Preferences
These seeds are naturally gluten-free and suitable for:
- Vegetarian and Vegan Diets: A plant-based protein source that complements various vegan and vegetarian dishes.
- Keto and Paleo Diets: Low in carbs and sugar, making them ideal for ketogenic and paleo dietary preferences.
- Low-Sodium Diets: Although containing 92 mg of sodium per 100g, it is generally considered low enough to fit into most low-sodium meal plans, but moderation is advised.
How to Use Sisymbrium Sp. Seeds in Cooking
Sisymbrium seeds can be used in a variety of ways:
- Spice Blends: Add these seeds to spice mixes like curry powder, or blend them with other seeds and spices to create your own signature seasoning blend.
- Cooking Oils: Toasted seeds can be ground and added to oils for flavoring dishes such as stir-fries, marinades, or dressings.
- Baking: Incorporate them into bread dough, crackers, or muffin mixes for a subtle mustard flavor and added crunch.
- Garnishes: Sprinkle whole or crushed seeds over salads, soups, or roasted vegetables for texture and flavor.
Conclusion
Sisymbrium sp. seeds are an underrated superfood packed with essential nutrients. With their impressive profile of protein, vitamins, and minerals, they make a wonderful addition to a healthy diet. Whether you are looking to boost energy levels, support bone health, or simply experiment with new flavors in your cooking, these seeds offer a wide range of benefits. Always ensure to check for allergies before consumption, and enjoy their diverse culinary applications!
