Top 6 healthiest edible seeds to add to your diet
Tiny as they might look, seeds are one of the healthiest additions you can make to your diet. Most of the seeds that we can have are best when had raw and super healthy.
The inclusion of nuts and seeds is also something that has come back into trend. From different shapes to colours to the concentration of potent nutrients, it’s always helpful when you add rich, colourful seeds to your diet. Since they can also be added to soups, smoothies, salads or on their own, they are incredibly versatile as well.
Here we tell you some of the healthiest and nutrient-rich options you can have, and the best ways to add them to your diet:
Chia seeds, amongst all, are considered to be an all-rounder for many reasons. From boosting digestive health, metabolic rate, high iron, Omega-3 content and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat. There’s a reason chia seeds have turned into an internet sensation and recommended by celebs so much.
Chia seeds are a carbohydrate-rich grain that swell up once soaked in water or other forms of liquid. One of the best benefits of chia seeds is that it has a lot of fibre content in it, which is essential for body functioning and regulating fat. Having a big spoonful of the same on a daily basis will dole out many benefits.
From controlling rising blood pressure levels to aiding digestion, flax seeds are known to contain high dietary fibre which helps reduce the rise-up in blood fats post meals, apart from regulating your appetite, suppressing cravings and promoting weight loss. It’s also particularly helpful to those battling PCOS and fertility issues.
Known to have high levels of alpha-linolenic acid (ALA), flax seeds contain essential fatty acids which also have strong anti-inflammatory properties, which cut down your risk of developing so many severe illnesses when consumed regularly and supported by other healthy diet and lifestyle practices. The action of ALA and lignans has been particularly seen to control tumour growth and reduce cancer risk.
Hemp seeds, locally known as bhaang beej are considered to be natural antidotes to many illnesses, and super helpful in aiding healing. A person who is immuno-deficient should have them regularly. With more and more people discovering about the nutritional benefits of hemp seeds, hemp protein and hemp seed oils, these tiny seeds contain as many as 20 amino acids, some of which are hard to produce by our body on their own. Hemp seeds contain a good portion of natural essential fatty acids which support cardiovascular health, reduce toxicity and most of all, promote healthy immune system functioning.
Packed with a wide variety of nutrients like magnesium, copper, protein, and zinc, the small seeds can make your snacking a healthy affair. Pumpkin seeds are packed with magnesium, which is an essential mineral needed for the formation of bone. High magnesium intake increases your bone density and decreases the risk of osteoporosis. These humble seeds may also help people struggling to control their blood sugar levels. Having 3-4 tablespoons of it per day will also help maintain your weight and keeps you fuller for a longer period of time. Apart from this, pumpkin seeds also enhance your digestive health.
As Indians, a lot of us are already in the habit of consuming sesame seeds as part of our diet. Sesame, white or black contains helpful traces of potassium, hormone-regulating magnesium, zinc. It is also considerably low on calories, which makes it a good option to manage your weight as well. Sesame seeds are also widely talked about in Ayurveda for its heat-generating benefits.
Sunflower seeds are also rich in 100 different kinds of enzymes that regulate hormonal balance in the body. The enzymes in the seeds can balance out the production of estrogen and progesterone and prove to be helpful in managing the symptoms of premenstrual syndrome, thyroid and also curb morning sickness which often happens during the first trimester of pregnancy. The Vitamin B6 present in the seeds help synthesize protein and metabolism, promoting body balance.