Seeds look small but they are a good source of high nutrition. Normally we look at seeds only to snack on or as desert toppings etc., but seeds can also be included in our daily diet. Seeds can be enjoyed in a variety of ways like raw seeds, sprouted, roasted, salty, spicy or in soups and salads.
Let us understand some of the important facts about seeds –
- Seeds are the storehouse of food, which is needed for plants that grow from them.
- Seeds have concentrated sources of nutrients like vitamins, minerals and fats.
- Consuming seeds do not lead to allergies, as in the case of nuts, and so can be easily included in our diet.
- Seeds give more natural energy.
- Seeds are healthy to snack on and low in calories.
- Many seeds give their own oil and butter, which can also be included in our diet.
Let us look at the top 11 healthy seeds to be included in our daily diet.
These seeds are high in iron, zinc, magnesium, copper, fiber and other important nutrients. They also have a high level of antioxidant properties, which are very healthy for the body. They are a quick and healthy snack, as they do not need any refrigeration.You can add them to salads, soups, sandwiches or even pasta for the crunchiness.
These seeds are rich in folate, good fats, antioxidant properties like selenium, copper etc. They help in improving digestion due to the fiber in them. Folate is an important nutrient needed for women.
These seeds have vitamin E, which helps in improving the bone and skin health. They contain high levels of folate, vitamin E and phytosterol, which help in increasing the good cholesterol level and promoting heart health. So ensure that you include them in your daily diet.
These seeds are a great source of fiber, protein, omega 3 fatty acids and also have anti-inflammatory properties. It helps in fighting free radicals, thereby improving the heart health and the digestion in the body.
You can soak flaxseeds in the night and have it first thing in the morning. You can also add ground flaxseed powder in your yogurt, pancakes, dosa etc.
These are one of the super seeds. They are loaded with omega 6, omega 3 fatty oils, proteins, fibre etc. These seeds have been found to be very effective in relieving arthritis, joint pain and are also good for skin, hair and nails.
These seeds are high in fibre, omega 3 fats, protein and other important nutrients. It is good to soak them and then eat them for better digestion. Also sprouted chia seeds have better nutritional value.
They have anti-aging properties, boost heart health, improve bone health and many other health benefits. You can add ground chia powder to your soups, smoothies, baked foods etc., to enrich their nutritional value.
Pomegranate seeds also called as arils, are one of the most tasty and healthy seeds. They are one of top healing seeds mentioned in the Bible. They are loaded with fibre, vitamin c, vitamin k and potassium. Pomegranate seeds help in lowering blood pressure, cholesterol, inflammation etc.
Cumin seeds are included in the spice category and are added to food to increase its flavour. They are an aromatic spice which has proven medicinal properties. They are a rich source of iron and help in boosting digestion and the immune system.
Besides its culinary uses, this aromatic spice is known for its medicinal properties since ancient times. They are rich in iron and also aid in digestion, boosting the immune system and also have anti-carcinogenic properties.
Sunflower seeds are rich in vitamin E, copper, selenium and phosphorus. They help in reducing heart diseases, preventing cancer, improving skin and hair health. They are easy to snack on and you can also add them to your salads, soups etc.
Mustard seeds are used for adding spice and flavour to any Indian dish. They are rich in selenium, Omega 3 fatty acids, manganese, phytonutrients, minerals, vitamins and antioxidant properties.
Sesame seeds are high in calcium, zinc, fiber, iron, phosphorus, magnesium etc. They have a cholesterol fighting fiber called lignin. Sesame seeds help in lowering the blood pressure, thereby maintaining good heart health.
Poppy seeds are high in manganese, copper, zinc, iodine etc. They help in relieving constipation, inflammation and abdominal discomfort. Research has also indicated that these seeds have cooling properties.
These are some healthy seeds that can be easily included in your diet. They are power packed with nutrients and will enhance the health of your family.
Please read our article Amazing health benefits of Pomegranate.
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