Seeds with a Variety of Benefits
When it comes to eating healthy, we have many options but sometimes we are not even aware of our options and so we cannot consume what is best for us. One of the many of our healthy options that we are ignorant about is seeds. Many people don’t know about the uses or benefits of seeds but there are many. You must be thinking, what such small seeds can possibly have to benefit our healths?
Well, that is what we are going to see in this article. In this article, we will cover the seeds that are easily available in India, their uses, and their benefits.
Chia Seeds
These tiny, healthy, nutritious staples are also known as ‘super seeds’. They have a mild and versatile taste and are small in size which makes them easy to digest.
Uses
- You can make smoothies with chia seeds. Just take some chia seeds or gel, almonds, chocolate, fruits, and veggies, and blend your smoothie.
- You can also make chia drinks with some coconut water and chia seeds. Mix it till thickened and Voila!
- You can bake some muffins, cookies, bread, or even cake using chia seeds. Banana chia muffins are a great and healthy choice. You can easily find the recipe for banana chia muffins online.
- You can make pudding with chia seeds. It is simple yet elegant and goes from a simple, healthy breakfast to a dessert for your next dinner party.
- You can also make jam. It must sound odd but chia seeds are a natural gel thickener and a great choice to put in a jam to make it thick.
Benefits
- Massive amounts of nutrients along with fewer calories.
- Loaded with antioxidants that fight radical production that can lead to damage of cell molecules and contributes to cancer.
- Contains a high amount of fibers which helps good bacteria in the intestine that is absolutely necessary for overall health.
- Contains high-quality protein along with essential amino acids which are the greatest dietary fiber for weight loss.
- Many studies show & experts believe that chia seeds can help in weight loss.
Pumpkin Seeds
Pumpkins are not to be just used for Halloween. They should also be used for their seeds. There are many ways how you can consume pumpkin seeds.
Uses
- You can roast the seeds and have them as a snack.
- You can put the seeds as a whole or grind them and put them in your salads.
- You can garnish your cupcakes, muffins, or cookies and cakes with raw or roasted pumpkin seeds.
- Put them in homemade sauces.
- Mix them in your smoothies.
Benefits
- Pumpkin seeds are rich in valuable nutrients such as fiber, carbs, proteins, zinc, copper, etc.
- They are high in antioxidants that help in protection against chronic illnesses like cancer and reduces inflammation.
- Pumpkin seeds are proved to reduce symptoms of Benign Prostatic Hyperplasia (BPH) & improves bladder health.
- Pumpkin seeds can improve heart health as they contain antioxidants, magnesium, zinc, and fatty acids.
- Contains a high amount of magnesium which is important for
- controlling blood pressure.
- reduced health disease risk.
- regulated blood sugar.
- formation & maintenance of healthy bones.
Flax Seeds
Flax seeds are the doppelganger of sesame seeds. Though they are small in size like other seeds, they are packed with nutrients and goodness and hence known as the ‘Powerhouse of nutrition.
Uses
- You can put these seeds in your muffin recipes and they will make your muffins moist, flavorful, and healthy.
- Put it in your salad dressing.
- Mic it into your everyday breakfast bowl.
- Make homemade mayo with it.
- Blend in your yogurt or smoothie.
Benefits
- Flax seeds are rich in nutrients like B-complex, manganese, and magnesium that helps in lowering cholesterol.
- They are packed with fibers that increase intestinal good bacteria, improve gut health, and promote proper digestion.
- They are especially beneficial for women’s health. It increases fertility and chances of conceiving. Also restores hormonal balance and protects from postmenopausal risks such ad cardiovascular disease.
- They are low in carbohydrates that makes them the ideal choice for people trying to lose weight.
- It also helps in insulin resistance which makes it ideal for diabetes patients.
Sesame Seeds
Sesame seeds or more commonly known as ‘Til ‘ have been in Indian kitchens for generations. Sesame has a special place in Ayurveda and is known as the ‘Powerhouse of Minerals’.
Uses
- You can make ladoo with sesame which is especially famous in India around the time of ‘Makar Sankranti.
- You can make salad dressing and serve it with raw green beans.
- You can make hummus using roasted sesame and vegetable oil.
- You can make sesame milk, like almond milk or soy milk.
- You can use sesame oil in your cooking to gain the benefits too.
Benefits
- It is high in calcium, zinc, magnesium, and manganese that helps bone health.
- Good source of B vitamins including B1, B3, and B6. So, it is good for vegetarians.
- Lower blood pressure is a major reason for heart attacks and strokes.
- If you are a vegan or vegetarian, sesame is a good source of protein for you.
- Rich in fibers that help in weight loss and keeps the tummy full for a long time even with less consumption.
Sunflower Seeds
Sunflower oil is widely used for cooking in kitchens all over the world. Sunflower seeds are small and white, covered in greyish-black shells.
Uses
- Roasted sunflower seeds taste very good as these seeds have a mild nutty taste which is enhanced by roasting.
- Sunflower seeds are widely used in nutrition and energy bars.
- Baked goods like muffins, slices of bread, etc are made with these seeds.
- You can even make sunflower butter with these seeds.
- It can be added to yogurt or salads too.
Benefits
- These seeds boost immunity as it contains vitamin E, zinc and selenium.
- Sunflower oil is widely known for its cholesterol-reducing properties which in turn lessens the risk of heart diseases.
- The strong presence of phytosterols and antioxidants helps the body prevent breast cancer.
- It helps the patient with type 2 diabetes in reducing blood sugar levels.
- The B6 present in it also improves cerebral activity.
- Helps ease the symptoms of PMS (Premenstrual Syndrome).
