Yoghurt Seed – A Small Seed, A Big Potential for Your Health

Yoghurt seed ( Plantago ovata ) is a fiber-rich seed that has been used in traditional medicine for centuries. It has been gaining increasing attention in recent years with its benefits ranging from digestive problems such as constipation and diarrhea to lowering cholesterol. In this article, we will examine the health benefits, usage methods and potential side effects of the grass seed in detail.

Description and Characteristics of Yoghurt Seed:

Yogurt grass ( Plantago ovata ), is an annual plant belonging to the Plantaginaceae family. It is native to the arid regions of Asia, especially India and Pakistan. It is a plant with thin, hairy leaves and small, white flowers. Its seeds are rich in mucilage, which swells when in contact with water and takes on a gel-like consistency. This feature plays an important role in its positive effects on the digestive system. It is also known as "psyllium husk" or "ispaghula" in English. The seed of the psyllium contains protein, iron, calcium and some B vitamins, especially soluble fiber. Its most important bioactive components are polysaccharides such as mucilage and arabinoxylan. (Anderson, JW et al., 1998. Health implications of dietary fiber. Nutrition Reviews, 56(1), 1-18.)

Health Benefits of Yoghurt Seed:

• Benefit 1: Supports Digestive Health: The high fiber content of the psyllium seed supports digestive health. Mucilage absorbs water in the intestines, increasing the bulk of the stool and helping to prevent constipation. It can also help regulate bowel movements in cases of diarrhea. Studies have shown that the psyllium seed may also be effective in relieving symptoms of irritable bowel syndrome (IBS). (Forman, R., & Cheng, J. (2002). Psyllium in the treatment of constipation. Alimentary pharmacology & therapeutics, 16(8), 905-911.)
• Benefit 2: Regulates Cholesterol Levels: The soluble fiber content of psyllium seed may help lower cholesterol levels. Fiber reduces the absorption of cholesterol in the intestines and helps to eliminate it from the body. Studies have shown that consuming psyllium seed may lower LDL (bad) cholesterol while increasing HDL (good) cholesterol. (Anderson, JW, et al. (1990). Cholesterol-lowering effects of psyllium hydrophilic mucilloid given with evening meal. American Journal of Clinical Nutrition, 51(4), 672-677.)
• Benefit 3: Balances Blood Sugar: Ispaghula seeds may help regulate blood sugar. Fiber slows the absorption of sugar in the digestive tract, preventing sudden increases in blood sugar. This property may be especially beneficial for people with type 2 diabetes. (Gibbons, RJ, et al. (1992). The effect of ispaghula husk on glucose homeostasis in non-insulin-dependent diabetes mellitus. The American journal of clinical nutrition, 55(6), 1027-1032.)
• Benefit 4: Provides a Feeling of Fullness: Thanks to its high fiber content, burdock seed increases the feeling of fullness and can help control appetite. This feature can be useful in weight loss diets.

Usage Methods:

The seeds of the rue are usually available in powder or granulated form. One teaspoon of the seeds can be mixed into a glass of water or juice and consumed. It can also be added to smoothies, yogurts, and soups. The recommended daily dose for the rue seeds, which can also be used as a supplement, should be stated on the product label.

Warnings and Side Effects:

The seed of the rue is generally considered safe, but it can cause mild side effects such as gas, bloating or abdominal pain in some people. It is important to consume it with plenty of water. It is recommended that people with intestinal obstruction or difficulty swallowing consult a doctor before use.

Milk thistle seed is a natural supplement that can provide benefits in many areas, including digestive health, cholesterol management, and blood sugar control. When used in addition to a healthy lifestyle, it can contribute to improving overall health.