Know your seeds......Everything you need to know about seeds

Seeds are a slowing coming to spotlight......The incredible health benefits that they offer simply make them stand apart from others. Eat them with milk or use them as salad dressing, They make a perfect way to complete your diet. Extremely nutritious and a powerhouse of fiber makes them irresistible. They contain healthy monounsaturated Fats, Vitamins and antioxidants.



Here is the list of 6 seeds that you should incorporate in your diet to enhance its nutritional content-

1. Flax seeds

Often known as linseeds,these have incredible health benefits and are recommended by many doctors as a permanent part of your diet. With many benefits like boosting heart health, reducing cholesterol levels, lowering blood sugar levels and reducing cancer risk it justifies its worth. 

some of its key benefits include-
- High in fibre and omega-3 fats( Particularly ALA), it reduces cholesterol and risk of heart disease.
- It  contain a no. of different polyphenols( According to some studies it contain 800 times more lignans than other plant sources) which help in preventing any cardiovascular disease. 
-It contain antioxidants which remove free radical from body hence reducing blood pressure.
- A 2013 study shows it lowers the risk of breast cancer.
- AHA( American heart association) recommends that eating more fibre and omega 3s to boost heart health and prevent any disorder.
- According to Arthritis foundation, It ease the symptoms of Arthritis like joint pain and stiffness. 
- Because of high amounts of omega-3 fats and antioxidants, they are great for skin.
2. Chia seeds

Very similar to flax seed in many aspects, chia seeds are a great source of quality protein and fibre. Native to Mexico, These are initially used as folk medicines. High satiety value and properties like reducing chronic inflammation and lowering heart risk make them a perfect choice. Some studies shows that they have Anti carcinogenic properties which add additional benefit to them.

Some of the noticeable health benefits that they offer are-
- They are a great source of calcium, magnesium and quality protein containing around 20% protein offering some great benefits to bone health.
- Some studies shows that they increase levels of ALA and EPA in blood.
- Full of many antioxidants polyphenols, they help in lowering of blood pressure.
- However ironically they contain Phytic acid with lower calcium absorption.




3. Sesame seeds

Majorly consumed in indian subcontinent and in the western world as Tahini, This is one of the oldest known oilseed cultivated. Incredibly nutritious and healthy, like others it has also a lot of unknown health benefits. Unhulled sesame is a great source of many minerals and vitamins.

 Some noticeable health benefits are-
- Reduce inflammation and oxidative stress
- Contain a lot of lignans especially sesamin, Some studies shows that Sesamin is converted to another type of lignan known as Enterolactone by our gut bacteria
- Enterolactone can act as sex hormone estrogen And lower levels of this can even result in breast cancer or heart disease
- High amount of fibre and protein( 3 tsp. of unhulled sesame has almost 5.5g of protein)
- Being a great source of many minerals and vitamins( Calcium, Manganese, Magnesium and Zinc) it helps in increasing bone health.
- It lowers cholesterol in blood


4. Pumpkin seeds

A permanent snack in the north american and mexican cuisine, this seed is consumed for multiple health benefits. Some impeccable health benefits like lowering of blood pressure and increasing HDL or 'good' cholesterol in blood makes it the best snack. 

Some of its other healthy benefits are-
- Rich in omega-6 fats and Phosphorus helps in lowering of blood pressure and LDL or 'bad' cholesterol
- Rich in Magnesium and calcium increases bone health as Magnesium helps in bone formation and also helps in curing type-2 diabetes
- High satiety value helps in reducing appetite
- Rich in fibre
- Rich in monounsaturated fats 
- it lowers the risk of bladder stones in children by reducing calcium in urine


5. Sunflower seeds

Majorly categorized as Linoleic, High oleic or Sunflower oil based on levels of monounsaturated, saturated and polyunsaturated fats present. These seeds have some unique health benefits. Downside being that they are high in fats, overindulging in them may effect your weight loss goals. 

Some of there benefits are listed as- 
- Contain high quality protein ( 2 tsp. or 28g contain around 6g protein)
- High in Niacin or Vitamin B3 which helps in repair of DNA 
- Reduces blood pressure
- Lower bad LDL cholesterol 
- High in omega-6 fats reduces heart related diseases
- Anti inflammatory properties and high amount of Vitamin E 


6. Hemp seeds

One of the first plant to cultivated for textile use. These seeds have some great uses not only in textile industry but also in supplements industry. High quality protein and anti inflammatory properties makes it a perfect choice for those looking to lose weight.

Some of its key benefits include- 
- It is one of very few complete source of vegetarian protein with about 30% protein ( 28g contains around 9 g of protein)
- It contain a good ratio of omega-3 and omega-6 fats which helps in reducing risk of heart diseases.
- It contains all the essential amino acids 
- It contain Gamma linoleic acid which has anti inflammatory properties



Comments

  1. Very informative and the usefulness of seeds is more when you soak it for 6-12 hours and eat I suppose. Thanks very interesting read

    ReplyDelete

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