These Nutritious Seeds that Must be Present in your Diet
Not all, but some have little knowledge about the variety and benefits of seeds. There are plenty of seeds that are very nutritious and should be included in your daily diet plan. You’ll be surprised about this article that features our ten most nutritious seeds to keep up your good health.
1. Grape seeds
These seeds are abundant in antioxidants; they are also anti-allergy, anti-inflammatory, anti-bacterial and provides a multitude of nutritious benefits. In research, they aid in the improvement of joint flexibility, body tissues, and arteries. They also help to improve night vision, bone health, treat tooth decay and other more. The anti-inflammatory properties of Grape seeds prevent dermatitis, ulcer, arthritis, fluid retention, and other various body conditions. You can simply add it to your salad or mix it with drinks.
2. Flax Seeds
Because of its protective properties in one’s health such as controlling the blood sugar, cancer prevention and improving the level of cholesterol, the flax seed became extremely popular. They are an excellent source for a vegetarian supply of fiber and omega-3-fatty acids. Besides, flax seeds are full of nutrients and vitamins which help improve your overall wellness. Since these seeds provide a lot of health benefits, it should be included in your daily diet and can be consumed in powdered, uncrushed or in supplement form.
3. Chia Seeds
This seed is among the healthiest seeds on earth. For every 100 grams of chia seed, it has 485 calories, 42 g of carbohydrates and 31 g of fat. In addition to this, omega 3 fatty acids are abundantly found in chia seeds and it also contains an essential antioxidant known as polyphenols. Chia seeds prevent diabetes, aids in regulating levels of blood sugar, improves the health of the cardiovascular system, and boost metabolism and energy. Chia seeds can be added in your daily diet in a form of spread, muffin, salad, pudding, or mix it in milkshake of your choice or just simply add in water.
4. Sesame seeds
Referred commonly as ’til’ , these seeds are packed with nutrients that adding it in your daily diet plan is a must. They contain antioxidants that aid in protecting against liver damage and provides a great source of mineral, specifically calcium. These seeds help trigger hair growth, boost digestion, improve skin health, provide healthy bone and teeth and many more. Sesame seeds can be consumed either in oil form or simply sprinkle on your favorite salad.
5. Pumpkin Seeds
These seeds provide plenty of health benefits which include weight loss, controlling diabetes, promoting digestion, prevention of insomnia plus other more benefits. Pumpkin seeds are a great source of PUFA’s or polyunsaturated acids and antioxidants which help regulate cholesterol levels. They can be incorporated in veggies, salads or just roast these seeds and eat for your snack.
6. Sunflower Seeds
Sunflower seeds or better known in Hindi as ‘surajmukhi ke beej’ has a great nutritional value and are popularly known to be a snack. It’s because the sunflower seeds provide a multitude of benefits, which includes promoting healthy skin, fight bone loss as well as cancer, stabilize blood sugar, they are also fulfilling and tasty. These seeds are rich in fiber, magnesium, protein, selenium, copper, vitamins B1 and E, which is healthy as a snack. It can be also be sprinkled on fruits or veggies.
7. Fenugreek Seeds
Fenugreek seeds, or ‘Methi’ as known by many, play an important role in all Indian kitchens. Aside from making your food flavorful, these seeds provide a large number of benefits which include colon cancer prevention, promote hair growth, control acid reflux and other more. They prevent loss of hair as well as early greying of hair. They contain antioxidants that fight the free radicals plus it makes the skin healthy-looking. As for the lactating mothers, these seeds increase the milk supply. It can be consumed in tea form, in a salad or simply added in water.
8. Poppy Seeds
These seeds supply a good amount of dietary fiber and minerals like zinc, magnesium, manganese, calcium, copper, potassium, and iron. Poppy seeds also contain 4% of phosphorus, calcium, and iron which is the recommended daily intake. The poppy seeds are usually used in the preparation of bagels, bread, and muffins.
9. Fennel Seeds
Fennel seeds or better known widely as ‘Saunf’ are remarkably popular as a mouth freshener because it fights bad breath. For several years now, fennel seeds are used to prepare tasty Indian cuisines such as dhokla, dabeli, dal, and other more. They contain antioxidants like quercetin and kaemferol which help to protect the body from neurological diseases, aging, cancer, and infections. These seeds provide a huge amount of copper, magnesium, iron, zinc, calcium, selenium, potassium, and manganese, which all are essential minerals. You can snack it or mix in your drink or include in your food preparation.
10. Hemp seeds
These seeds are considered as godsend for vegans. They contain entire amino acids that are required by the body as well as the insoluble and soluble fibers. A single bowl serving of hemp seeds contains about 30 g of protein. These seeds can be consumed in hemp oil or powder.
In case you know other kinds of seeds that can be included for a healthy diet, share it with us by commenting below. Furthermore, never consume large amounts of these seeds, for they may cause side effects also. If you’re suffering from any health condition, consult your doctor first before including it in your meal plans.