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"Seeds for Better Health"

Written by:Kirti | Published In: Health and Fitness
06 October 2016

Amazing Health Benefits Of Seeds In Your Diet

As a fitness regime, we all are always looking for dietary options which will keep our health and physique in tiptop shape. So, I would suggest you don't judge food by its size. The variety of seeds available in market are just well packed with essential nutrients like protein, dietary fibre, iron, vitamins, minerals, dormant enzymes, omega - 3 fatty acids and antioxidants  which your require to meet your nutritional needs . They come in all different sizes, shapes and colours which prove that big things come in small packages. They can be your secret weapon for enhancing your brain capacity, maintaining your bone health, boosting your immune system, handling your energy levels and making your skin glow. Now, if you're just confused to choose a high quality, nutritious and filling snack, seeds are just perfect for you. Trust me!

Let's now talk about the variety of seeds and how can you include them in your daily diet.

 

HEMP SEEDS

 

HEMP SEEDS  are packed with an impressive list of nutritional attributes, ranging from vital minerals and proteins it contains energy-boosting iron, bone-building calcium and magnesium and also rich in omega-3 and omega-6 fatty acids. Plus, they contain phytosterols, which are helpful in lowering down cholesterol. With heavy amounts of fibre and their anti- inflammatory property they set our body to fight with various diseases and keep us fit and healthy.

Eating ways: Sprinkle them over cereal, curd or yogurt, Toss in salads and you can also add them to soups, shakes and smoothies.

Nutritional value :57 calories, 3 grams protein, 4 grams fat, and 1 gram carbs per tablespoon

 

CHIA SEEDS

 

CHIA SEEDS are high in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. Calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering down cholesterol levels. They can aid in controlling blood-sugar levels and promote satiety to keep you away from junk-food cravings.


Eating ways:  You can add them liberally to items like cereal, yogurt, cottage cheese, and salads without impacting the taste of the dish. Chai seeds can be used to create healthy fruit spreads and puddings.

Nutritional facts: 60 calories, 3 grams protein, 3 grams fat, and 5 grams carbs per tablespoon

SUNFLOWER SEEDS

 

SUNFLOWER SEEDS are source of body-friendly unsaturated fats, along with a range of minerals such as magnesium, copper, and manganese. Containing naturally occurring vitamin E they are beneficial in reducing the risk for cancer and also act as an antioxidant, therefore reducing oxidative stress in the body. These are an excellent source of folate which boosts immunity and also helps in preventing birth defects.

Eating ways: From cereal to tuna salad to pasta to yogurt to smoothies, can be added to everyday eats. Avoid salted versions, as they are rich in high levels of sodium.

Nutritional value: 51 calories, 2 grams protein, 4.5 grams fat, and 2 grams carbs per tablespoon

 

SESAME SEEDS

 

SESAME SEEDS are one of the oldest oil crops known which contains high amount of calcium, magnesium, zinc, fiber, iron, B1 and phosphorus. Not only this, they are high in antioxidants and rich in protein. While possessing lignans, they fight cholesterol, lower down blood pressure and protect the liver from damage. Moreover, they can boost sexual health in men by improving testosterone levels and sperm production and also prevents PMS in women.

Eating ways: Add them to give texture to roasted vegetables, grilled salmon and sautéed greens. Furthermore, sesame seeds can make any Asian-inspired dish better.

Nutritional value: 37 calories, 1 gram protein, 3 grams fat, and 2 grams carbs per tablespoon

 

PUMPKIN SEEDS

 

Also known as pepitas, PUMPKIN SEEDS include good amounts of B vitamins, iron and magnesium, testosterone boosting zinc, vitamin K and protein. They are particularly rich in the amino acid tryptophan, which may help lower anxiety and presence of essential fatty acid helps in keeping blood vessels healthy and lowers bad cholesterol.

Eating ways: You can choose raw or roasted pumpkin seeds, but to keep your sodium in check, opt for unsalted ones. They can be used to garnish oatmeal, yogurt, soup and salad.

Nutritional value: 47 calories, 2 grams protein, 4 grams fat, and 1.5 grams carbs per tablespoon

 

FLAX SEEDS

 

FLAX SEEDS are little, brown, nutty- flavoured seeds and are best dietary sources of soluble fiber helping in regulation of blood sugar levels and controlling appetite which prevents fat deposition and stop flab before it starts. Packed with omega-3 fatty acids, they are beneficial for brain health. As well, they have relation with boosting eye health. Consumption of flax also aids in keeping blood-pressure in control reducing risk for cardiovascular disease.


Eating ways: Add the coarse or finely ground flaxseeds to smoothies, shakes, yogurt, oatmeal, cereal and casseroles and we can also whisk some flax into salad dressings for a slight nutty flavour.

Nutritional value: 37 calories, 1 gram protein, 3 grams fat, and 2 grams carbs per tablespoon



Comments

 
Profile picture prateeksha 2016-12-15

Such a useful article. i didn`t knw thr r so many other ways to have these seeds

Profile picture Ankeeta Arora 2016-11-25

Nice article,I dnt know seeds can be that beneficial.Why don't you guys sell organic seeds as well.....

Profile picture Meena Sharma 2016-10-30

My doctor already prescribed me sesame seeds, its really beneficial for diabetic patients

Profile picture Sukham 2016-10-09

good to know information

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