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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.

ALMONDS


Almonds are a variety of nuts that are super popular not just because of their nutritional profile but also because of their rich taste. Almonds are a great source of antioxidants which prevent inflammation as well as the risk of grave problems like cancer, reduce levels of oxidative stress, make you happy and slow down ageing. Almonds are among the few nuts and seeds that are really beneficial for people with diabetes. Since almonds have good fibre and are fairly low on carbs, they help manage your high blood sugar levels. Due to the presence of high concentration of magnesium in it, it helps improve insulin function since a lot of diabetic patients are also deficient in magnesium. Almonds are also fairly high on protein and fibre, it helps promote satiety in the body, making you crave less and ultimately effecting on your hunger levels. For better absorption of nutrients, it is however advised to soak them overnight, peel off their brown skin and then have them but having them raw is no less beneficial.  A handful of almonds (roughly 28 grams) contains:
Calories: 161
Fibre: 3.5 grams
Protein: 6 grams
Carbs: 2.5 grams
Fat: 14 grams


CASHEWS 


Cashews are seeds that are extremely popular throughout the world, for to its buttery and mild salty sweet flavor, which makes it a food worth savoring. Cashews have ample of health benefits which includes aid in production of blood, supporting heart health, improving blood pressure, preventing cancer and support in weight loss as well. Other benefits include increase in bone mass density, maintain skin health, help preserve vision, support liver health and help improve fertility. Cashews are great sources of copper and iron, which are important pre-requisites in the production of red blood cells. Though, calorie dense, they are highly nutritious and extremely delicious. The nutritional value 100 grams of cashews possess are as follows:

Total Carbohydrate -33g 11% RDA
Dietary Fibre -3.5g 13% RDA
Sugars -5.9g
Total Fat -44g 67% RDA
Saturated Fat-7.8g
Monounsaturated Fat-24g
Polyunsaturated Fat-8g
Protein -18.5g 36% RDA


PISTACHIOS


Pistachios are another nutrient-loaded nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are rich in antioxidants that protect eyes from cellular damage, keeping eyesight sharp as the years go on. Pistachios have a fairly high essential amino acid ratio and the highest percentage of branched-chain amino acids that are believed by some to improve muscle recovery after exercise. Pistachios have been studied for their potential role in prevention of colon cancer. Roasting pistachios does not lower the nutrient value in this regard. Raw or roasted varieties both are considered protective against colon cancer. Pistachios are also a rich source of vitamin B6, phosphorus, and thiamine, and an excellent source of copper. A single serving of pistachios offers more potassium than half of a large banana. Pistachios also have the highest phytosterol content among nuts. The following nutrition information is provided by the USDA for 1/2 cup of unsalted pistachios without shells (64g).

Calories: 366

Fat: 29g

Sodium: 8mg

Carbohydrates: 18g

Fibre: 7g

Sugars: 5g

Protein: 13.5g

Potassium: 645mg


WALNUTS


Walnuts are edible seeds that have a delicious taste and crunchy texture. They are extensively used in many desserts and baked goods such as cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread. Walnuts are packed with essential fatty acids and is known for anti-aging properties. Walnuts are 65 percent fat by weight and 15 percent protein. They are richer than most nuts in polyunsaturated fats (considered as the “good” fats) and have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA). Walnuts are also particularly rich in linoleic acid which is an omega-6 fatty acid. 

Walnuts offer a lot of health benefits which includes reduced inflammation, regulated sleep, improved digestive system and metabolism, improved bone and brain health, manages weight, improved heart health and is also beneficial in maintaining skin and hair health. The nutritional value of 100 grams walnuts is as follows: 

Water [g]                            4.07

Energy                                          654

Energy [kJ]                            2738

Protein [g]                            15.23

Total lipid (fat) [g]              65.21

Ash [g]                                            1.78

Carbohydrate, by difference [g]    13.71

Dietary Fibre [g]                  6.7

Sugars, total including NLEA [g]    2.61


RAISINS


Raisins are actually grapes that have been dried in the sun or in a food dehydrator. Raisins are naturally sweet and fairly high in sugar and calories, but they’re beneficial to our health when eaten in moderate amounts. Raisins are known to aid digestion, keep your bones strong and boost iron levels in your body. A half cup of raisins gives you 3.3 grams of fibre, which is roughly 10-25% of your daily needs. Fiber helps you feel full for longer and aids in digestion as well. Raisins are a great source of iron, which helps in the formation of red blood cells. They also contain a fair amount of calcium and boron. Boron works with calcium and vitamin D to keep your bones and joints healthy. It also plays a role in treating osteoporosis. Raisins are an excellent source of antioxidants like phenols and polyphenols. These antioxidants help remove free radicals from your blood and may prevent damage to your cells, preventing diseases like cancer, heart disease, and stroke. Raisins can be enjoyed direct from the box or added to a lot of delicacies like muffins, oatmeal and breads. The nutritional value of raisins per ounce is as follows:

Calories 85

Carbs 22g

Protein 0.9g

Fiber 1.1g

Fat 0.1g


DATES


Dates are a popular fruit, highly beneficial due to the innate composition of macronutrients and many other healthy elements. The nutritional value of dates is really off the charts. The fruit is packed with a lot of essential vitamins and other nutrients that can be extremely beneficial to your overall health. Dates are also rich in carbs and fibre which makes it one of the healthiest dry fruits. Dates contain high concentration of antioxidants that help in preventing dangerous diseases like cancer, heart attack. Regular consumption of dates by pregnant woman gives way to delivering by natural labour. Some studies have found consumption of dates beneficial in fighting microbial infections. Dates have the ability to increase the production of insulin, thereby reducing the blood glucose levels proving to be extremely beneficial for people with diabetes. The presence of phenolics and flavonoids  in dates contributes to it’s excellent capability in reducing the inflammation that occurs within the body. The high concentrations of vitamin C and vitamin D in dates prevents faster ageing and helps you look younger. The nutritional value of per date is as follows:

Calories 20

Carbs 5.3g

Fiber 0.6g

Protein 0.2g

Fat 0g


APRICOTS


Apricots are stone fruits that are extremely nutritious, loaded with many essential vitamins and minerals. Apricots are a good source of many antioxidants like beta carotene, flavonoids and vitamins A, C, and E. They help protect your body from oxidative stress, which is connected to many chronic diseases. Apricots are good sources of compounds like vitamin A and E that do great benefits to the health of your eyes. Apricot is a good source of Vitamin C and E that may benefit your skin and help fight skin damage caused due to sunburns, UV light exposure. It also builds collagen which gives your skin elasticity and strength. Apricots are high in potassium, a mineral that aids nerve signaling, muscle contractions, and fluid balance.  Consuming potassium-rich foods, such as apricots, may reduce your risk of stroke and help prevent high blood pressure. Apricots are naturally high in water, which is vital for optimum health. They have also been found to improve your gut health. Just 2 fresh apricots (70 grams) provide you with followed nutrition:

Calories: 34

Carbs: 8 grams

Protein: 1 gram

Fat: 0.27 grams

Fiber: 1.5 grams

In the ancient times, the traditional Indian food included a diet that consisted of grains, lentils (dal), rice, fruits, vegetables, honey and dairy products. This diet was enriched in all the essential nutrients that your body requires for optimal health. Therefore, it is appropriate to say that a typical Indian meal comprises of good carbs, healthy natural protein, vitamins, minerals and resistant starch which is beneficial in weight loss. For today’s modern lifestyle as well we need to incorporate these traditional Indian foods into our diet for efficient functioning of our body and brain.

GRAINS – Eating whole grains is a easy way of making your diet healthy.  Whole grains are loaded with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Diets rich in whole grains have shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets also help to maintain regular bowel movements and promote growth of healthy bacteria in the colon. Some common Indian whole grains include: Whole Wheat Flour-Aata, Bengal-gram Flour-Chane ka Aata, Corn-meal Flour-Makke ka Aata, Pearl Millet-Bajra, Finger Millet-Raagi, Kutoo ka Aata, Sattu, Besan, White and Brown Rice,  Samak rice, Sago-Sabudana, Oats. 


LENTILS – Indian lentils, ranging from yellow and red to deep black, are members of the legume family that are usually eaten in some form at least once a day in any Indian household. India is the world’s largest producer as well as consumer of lentils.  Lentils provide you with protein and cholesterol-lowering soluble fiber, as well as about twice as much iron as other legumes. They are higher in most B vitamins and folate, which is especially important for pregnant women.  Some studies have discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general. Lentils can be considered as the cheapest sources of protein. Some common lentils include Chickpeas-Kabuli Chane, Bengal gram-Kale Chane, Haricot Beans-Rajma, Black-eyed Beans-Lobhia, Soyabeans and its products, Urad or Moong Dal Mangori or Badi; Arhar Dal,  Masoor Dal, Moong Dal, Urad Dal,  Chana Dal.


INDIAN SPICES – Spices are among the most important ancient food products that make cuisines drool-worthy. India is known for its spices like cinnamon, turmeric, cloves, cumin, black pepper, black cardamom, saffron, nutmeg etc. These spices don’t just enhance the flavor and taste of any dish but also add a lot of nutritional value to it. For ex: Cinnamon is used to provide relief from indigestion, common cold, diarrhea, poor blood circulation and tension during menstruation, cloves are known for their anti-bacterial and anti-inflammatory properties, cumin relieves you from digestive problems and reduces your chances of anemia, black cardamom is known to relieve you from throat problems, chest congestion, and gum infection, saffron is known to treat depression, prevent loss of vision, and improve memory, turmeric is a powerful antioxidant with a number of medicinal properties.


DAIRY PRODUCTS – From ancient Vedic period, the benefits of milk and milk products are known to people. History proves that milk and its products were known to cure diseases especially those associated with mental disorder such as overexertion, irritability and restlessness. They are also known to relieve insomnia. Dairy products are a great source of protein which accounts for muscle building, energy production and body repair. They are also packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Consuming dairy products would prevent osteoporosis and bone fractures. They are also really healthy for your teeth and gums. Some common dairy products include curd, paneer, ghee, khoa and butter.


HONEY – Since ancient times, honey has been used as both a medicine and food. It offers ample of health benefits for you to consume it on a regular basis. Honey is a natural sweetener and is a great replacement option for sugar in your tea, coffee, breakfast cereals. Honey is rich in antioxidants and  minerals such as  magnesium, iron and calcium. It enhances body’s natural defense system (immunity) and plays a vital role in maintaining optimum health. Honey is known to promote healing of wounds and burns, is an effective remedy for cough and cold, does wonders to your quality of skin and texture of hair. Honey is also known for its ability to reduce high levels of LDL cholesterols and triglycerides which are strong risk factors of heart diseases.


FRUITS AND VEGETABLES – Fruits and vegetables contain important vitamins, minerals and plant chemicals needed for optimal health. They are also rich in fiber. A diet high in fruit and vegetables can help protect you against various chronic diseases like cancer and heart disease. Some fruits and vegetables like spinach, broccoli, carrots, berries, papaya etc are really beneficial for people with diabetes for they are rich in fiber. It is advised to eat five kinds of vegetable and two kinds of fruit every day for good health.

Organic food refers to the food products that are produced and processed without the use of any chemical pesticides, chemical fertilizers, or chemical preservatives. Consequently, organic food products have gained popularity over time because a great portion of population wants to deep dive into its huge benefits. The basic notion regarding organic foods is that it is healthier than the conventional foods, which is the primary reason for its increased demand over the past decade. Continue reading to know some of the amazing benefits of organic foods for a healthy life.

Promote Optimal Health – Organic food does not contain any elements of toxic chemicals and may not affect human health in harmful ways because it is not produced or processed by the use of chemical pesticides or chemical fertilizers. The use of natural and sustainable methods such as green manure to fertilize the lands and crop rotation in pest and disease control work absolutely well in producing natural, healthier and safer final food products. Organic foodstuff provides better nourishment for a better living for both people and animals. Besides, healthy food means healthier people with optimal health.


Good for your Heart – Organic food is quite beneficial for your heart health due to the presence of good amount of CLA in it. CLA is a fatty acid with the potential of bolstering cardiovascular protection, which is found in higher quantities in the meat and milk products of animals that have been pastured on natural grasses. Exclusive grazing on grasses free of chemical fertilizers and pesticides increases the amounts of CLA found in animal products. Also the energy of the sun is well inherited by natural grass through photosynthesis and is converted into the most desirable organic CLA by the herbivores that feed on it. 


Stronger Immune System – Organic foods help build a stronger immune system because of higher vitamin and mineral content and typically no alteration in them. The traditional or industrial farming practices that aim at increased farm output use growth hormones and genetic modifications to produce more cereals, more meat and bigger fruits that leads to a decrease in its purity and nutrient value.


Organic food is Highly Nutritious – Due to the absence of modified ingredients, organic food products such as organic milk, organic meat, organic fish, and organic poultry contain very high nutritional content compared to the conventional agricultural food products. Another factor that makes them highly nutritious is that they are given sufficient time to develop and are provided with the best natural conditions for their growth. 


Environment Friendly – Organic foods pose very minimal interference to the environmental resources that support healthy living. Since harmful chemicals are forbidden in organic farming, there is minimum soil, water, and air pollution therefore ensuring a healthier and safer environment. To be precise, organic farming lessens the long-term human health implications caused by soil, water, and air pollution.


Lower levels of toxic metals – We know that whatever we ingest comes directly or indirectly from the soil together with other physical environmental interactions. So, the fact that organic farming does not use any chemicals in the form of fertilizers or pesticides for crop production means minimized consumption of toxic metals. Some studies have confirmed that organic crops have 48% lower levels of the toxic metal cadmium than conventional crops.