Seeds are not just rich in fibre but are also loaded with many vitamins, minerals, antioxidants and other vital nutrients required by our body for a healthy lifestyle. Seeds must be included in your daily diet in any way you prefer. Packed with nutrients, when seeds are consumed daily as part of a healthy diet, they help reduce cholesterol, blood pressure and blood sugar level. Here’s a list of 5 seeds that you really must incorporate into your daily diet.
PUMPKIN SEEDS
Pumpkin seeds, known as the powerhouse of nutrients, contain a wide variety of nutrients that include zinc, magnesium, iron, potassium, copper and phosphorus. They contain a lot of antioxidants and a decent amount of unsaturated fats, including omega-6 fatty acids. Pumpkin seeds are a great source of protein as well. Being a rich source of fibre, they may improve digestion, obesity and diabetes. They are a great source of magnesium, which accounts for normal sleep regulation and lower blood sugar levels. Due to the presence of vitamin E and zinc, they help boost immunity and protect our body from inflammation, allergies and invading pathogens, thus preventing several infectious diseases. Being rich in proteins and fibre pumpkin seeds make us feel full for a longer time, leading to a reduction in food intake and eventually reducing the number of calories consumed. Hence it helps in the reduction of weight as well.
CHIA SEEDS
Chia seeds are tiny black seeds that are loaded with essential nutrients despite their small size. They are known to have several important benefits for your body and brain. They contain large amounts of fibre and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants. They are known to improve your digestive health and lower the risk factors of heart diseases. Chia seeds are highly versatile. They can be soaked into water and added to sauces to thicken them, added to porridge or simply sprinkled on top of salads or yoghurt. Chia seeds have been found to lower blood pressure in individuals with elevated blood pressure levels. High levels of blood pressure is a major risk factor for heart disease. The soluble fibre present in chia seeds absorbs large amounts of water and expands in your stomach, which in result increases fullness and slows the absorption of food. Eating chia seeds in breakfast has shown to increase satiety and reduce food intake in the short term. According to experts, adding chia seeds to your diet can help you in losing weight. Chia seeds may be considered a great source of calcium for people who don’t eat dairy products.
FLAX SEEDS
Flax seeds are seeds of flax from golden yellow to reddish-brown. Flax seeds have been used as medicine and eaten as food for a very long time. Flaxseed is recommended to patients suffering from diabetes, high blood pressure, swelling (inflammation) of the kidneys, high cholesterol, obesity and breast pain. Flaxseed is a great source of dietary fibre which is found primarily in the seed coat. They are enriched with some of the most essential nutrients that our body requires including calcium, protein, magnesium, phosphorous, lignans among other nutrients and minerals. If you are in a habit of consuming snacks between meals, then you must try adding flaxseeds to your diet, it will not only help you suppress your hunger but also slow down the digestion in the stomach, contributing to a controlled appetite. Due to the presence of insoluble fibre content in them, they tend to lower your blood sugar level. Being a rich source of Omega 3 Fats, flax seeds can be a healthy option to go for if you don’t eat fish or are a vegetarian in particular. They are a good source of plant-based protein. The protein found in these seeds help improve immune function, prevent tumours, lower cholesterol and possess anti-fungal properties.
WATERMELON SEEDS
Watermelon seeds that we usually tend to throw away have some magical nutrient properties that you might not be aware of. They are packed with essential nutrients like folate, iron, zinc, copper, magnesium and potassium. These seeds are considered to be of high nutritive value, as they are also rich in amino acids, proteins and vitamin B complex. All these nutrients together boost your body’s metabolism. Watermelon seeds are quite helpful in controlling diabetes. They are known to reduce elevated blood sugar levels and therefore can be a good snack option for diabetics. They contain antioxidants that help in reversing early skin ageing. Consumption of these seeds regularly can make your skin glow from within. They also contain fatty acids that prevent dryness and provide hydration to the damaged skin. Consuming watermelon seeds regularly can prevent bone disorders as they are rich in magnesium, potassium, and copper. Watermelon seeds are a rich source of vitamin B which helps to keep your brain and nervous system healthy. They are a great source of iron. Iron is an essential component of haemoglobin that carries oxygen from the lungs to the tissues and also reduces fatigue, boosts immunity, improves the texture of hair and treats anaemia.
SUNFLOWER SEEDS
Sunflower seeds are a good source of fibre and good fats. They are also rich in protein and provide a good amount of energy. They are packed with vitamins like Thiamine, Riboflavin, Niacin, Pantothenic acid, Folate, Choline, vitamin B6, vitamin C and vitamin E. They contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc. All these nutrients contribute to reduced cholesterol, enhanced immunity and memory of the brain, treating anaemia and detoxing the body. Consumption of sunflower seeds is linked to several health benefits that include reduced risk of developing diseases like high blood pressure or heart disease. They also contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. High levels of protein in these seeds help boost your energy levels and the presence of vitamin B and selenium can help keep you active throughout the day.
5 EDIBLE SEEDS THAT YOU SHOULD ADD TO YOUR DAILY DIET FOR A HEALTHY LIFESTYLE
