Health benefits of chia seeds, flax seeds, pumpkin seeds, sunflower seeds: From smoothies to salads or just snacks, seeds offer an easy way to boost your intake of essential nutrients like fibre, healthy fats, and protein (Images: Canva)
Seeds are incredibly healthy and nutritious, and you can incorporate them easily into daily meals. Whether you’re adding them to smoothies, sprinkling them on salads, or using them in baking, seeds offer an easy way to boost your intake of essential nutrients like fibre, healthy fats, and protein.
Chia seeds, for example, aid digestion. Sip on chia water all day to combat bloating and feel great. Another seed you can incorporate into your everyday diet are pumpkin seeds. These will especially help those who have trouble sleeping. Quinoa, meanwhile, is a complete protein and ideal for vegetarians. It is also high in fibre and aids in digestion.
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Here are some of the best seeds to include in your diet, along with easy ways to use them.
Chia seeds are rich in omega-3 fatty acids, fibre, protein, and antioxidants, making them excellent for improving digestion, supporting heart health, and keeping you full longer. The Indian Dietetic Association recommends them to support heart and gut health.
Benefits:
- High in fibre, aiding digestion and preventing constipation.
- Rich in omega-3 fatty acids, which support brain and heart health.
- A great source of plant-based protein.
How to use:- Chia pudding: Mix 2 tablespoons of chia seeds with 1 cup of milk and refrigerate overnight. Top with fresh fruits for a healthy breakfast.
- Smoothies: Add a tablespoon of chia seeds to smoothies for a fibre boost.
- Salad topping: Sprinkle chia seeds on salads or oatmeal for added crunch and nutrition.
Flaxseeds are a top source of plant-based omega-3 fatty acids and lignans, which have antioxidant properties. They are also rich in dietary fibre. The National Institute of Nutrition also highlights flaxseeds' role in managing cholesterol and improving digestion.
Benefits:
- Improves digestion and reduces constipation.
- Lowers cholesterol, supporting heart health.
- Contains lignans, which may reduce cancer risk.
How to use:- Ground flaxseeds: Use ground flaxseeds in smoothies, oatmeal, or baked goods for better absorption.
- In baking: Replace some flour with flaxseeds in muffins or bread.
- Salad dressing: Add a teaspoon of flaxseed oil to homemade dressings.
Pumpkin seeds are packed with protein, magnesium, zinc, and healthy fats. Ayurveda practitioners have for centuries recommended pumpkin seeds for their sleep-enhancing and immunity-boosting properties.
Benefits:
- High in magnesium, essential for muscle function and heart health.
- Rich in zinc, which strengthens immunity.
- Contains tryptophan, which aids in better sleep.
How to use:- Roasted snack: Roast pumpkin seeds with a pinch of salt for a nutritious snack.
- Toppings: Sprinkle on salads, smoothies, or yogurt.
- Curries: Add pumpkin seeds to Indian curries or gravies for texture and flavour.
Sunflower seeds are rich in vitamin E, a powerful antioxidant, along with healthy fats and protein. The Indian Dietetic Association suggests eating sunflower seeds to improve skin health and reduce inflammation.
Benefits:
- High in vitamin E, promoting healthy skin and reducing inflammation.
- Rich in selenium, which protects against oxidative stress.
- Provides protein and healthy fats for overall well-being.
How to use:- As a snack: Eat a handful of raw or roasted sunflower seeds.
- In baking: Add to bread, muffins, or crackers.
- Sprinkle: Use as a topping for salads or oatmeal.
Sesame seeds are loaded with calcium, magnesium, and healthy fats. They also contain compounds that have antioxidant and anti-inflammatory properties. Ayurveda recognises sesame seeds as a natural remedy for joint health and cardiovascular support.
Benefits:
- High in calcium, supporting strong bones.
- May lower blood pressure and cholesterol.
- Provides healthy fats for better heart health.
How to use:- Sprinkle on dishes: Add sesame seeds to salads, stir-fries, or noodles.
- Tahini: Use tahini as a spread, dip, or salad dressing.
- Topping: Sprinkle on flatbreads, parathas, or desserts.
Indian agricultural experts promote hemp seeds as a sustainable and nutritious protein source. Hemp seeds are a complete protein source, containing all nine essential amino acids, along with omega-3 and omega-6 fatty acids.
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Benefits:
- High in protein, ideal for vegetarians and vegans.
- Supports brain and heart health with omega-3s and omega-6s.
- Rich in magnesium, aiding muscle relaxation and bone health.
How to use:- Smoothies: Add hemp seeds to your morning smoothie for extra protein.
- Salad topping: Sprinkle on salads or yogurt.
- Hemp milk: Blend hemp seeds with water for a dairy-free alternative.
Poppy seeds are rich in calcium, iron, and magnesium. Used in Indian kitchens for generations, poppy seeds are recognized for their nutritional value in traditional recipes.
Benefits:
- Supports bone and dental health with calcium.
- Provides iron for oxygen transport.
- Promotes muscle relaxation with magnesium.
How to use:- In baking: Add to muffins, bread, or cakes.
- Traditional dishes: Use poppy seed paste in curries or desserts.
- Toppings: Sprinkle on salads or oatmeal.
- Quinoa (technically a seed)
Quinoa is technically a seed but is often treated as a grain. It is a complete protein and contains fibre, magnesium, and antioxidants. Quinoa is also recognized by the Food Safety and Standards Authority of India (FSSAI) as a versatile superfood for health-conscious diets.
Benefits:
- Complete protein, ideal for vegetarians.
- High in fibre for better digestion.
- Rich in magnesium, promoting muscle and bone health.
How to use:- Grain substitute: Use quinoa in place of rice or couscous in salads or stir-fries.
- Breakfast bowls: Mix cooked quinoa with fruits, nuts, and honey for breakfast.
- In soups: Add quinoa to soups for a protein-rich addition.
Start incorporating these powerhouse seeds into your diet today for better digestion, heart health, and overall well-being.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
