Seeds though tiny have gigantic benefits to offer. Like nuts, seeds also offer myriads of health benefits to offer. They are like these tiny power packed nutritional store houses having more to offer than you can think. Seeds are healthy and a great sources of protein, minerals, zinc and other life-enhancing nutrients. Seeds are everywhere revolutionizing the health trends and the other place they need to be is your diet.
We shall further discuss about the most talked about and sought after seeds you need to add to your diet and the benefits it has to offer.
Flax seeds are found in all kinds of foods today from crackers to energy bars. They are rich in protein, fibre and omega 3. These mighty tiny seeds can almost do everything from- relieving both diarrhea and constipation, protecting your heart to preventing cancer.
The most important contribution of these seeds is in lowering blood cholesterol. Flax seeds also help to manage blood pressure and blood sugar levels in diabetics. Impressed by the power of this seed? Well, then now its time to make it a part of your diet.
To get all the benefits flax seed has to offer, eat them raw. Powdered flax seeds are better absorbed than whole. Other best ways include:
- Hide flax seed in dark, moist dishes. The dishes that hide flax seed the best are dark sauces.
- Use it in baking.Substitute ground flax seed for part of the flour in recipes for quick breads, muffins, rolls, bread etc.
- Add flax seed to a food you habitually eat.Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flax seed. This way you develop a good habit that is hard to forget.
- Blend in a Smoothies- flax seeds can be very well blended and masked in a smoothie of your choice with other ingredients.
- Grab a energy bar with goodness of these seeds.
The grayish-green or black seeds of the Sunflower are an excellent source of vitamin E and magnesium. Like other nuts they also are a good source of proteins and other vitamins.
Owing to its high vitamin E content these sweet nutty seeds lower cholesterol and protects heart against the ills of atherosclerosis. It helps to relieve the symptoms in asthma, osteoarthritis, and rheumatoid arthritis and helps prevent cancers. These seeds also are effective in promoting a good mood, manage headaches and migraines. Next time you feel a little blue, munch on these sunny seeds.
A Few Quick ways on how to add sunflower seeds to your diet :
- Add sunflower seeds to your chicken or mixed greens salad
- Add sunflower seeds to scrambled eggs for a unique taste and texture
- Sprinkle them on hot and cold cereals.
- Simply roasted and salted, they can be enjoyed as a healthy snack.
- As a garnish over fried-rice dishes or sautéed vegetables.
- Grab a energy bar with goodness of these seeds.
Sesame seeds are not only an excellent source of copper and a very good source of manganese, but they are also a full of high quality protein. These small powerhouses can reduce blood pressure, lower cholesterol, improve digestion, and manage blood sugar levels as well as promotes healthy skin and hair. They also offer relief from pain in rheumatoid arthritis.
Incorporate these little seed to your diet simply by:
- Adding them to the batter while making homemade bread, muffins or cookies or add while making energy bars.
- Combining toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
- Going for a Healthy sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy quick dinner.
Chia seeds are among the healthiest foods on the planet. They are loaded with nutrients important for your body and brain. They are prized for their ability to provide energy and therefore part of many energy bars. They are loaded with antioxidants which protect against bad cholesterol, ageing and cancer. They help in diabetes by delaying the rise in blood sugar levels. Chia seeds are an excellent protein source and calcium and omega 3 . They also aid in weight loss.
Chia seeds taste bland and therefore are incredibly easy to incorporate into your diet.
- They can be added to almost everything.
- Can be eaten raw, soaked in juice,
- Can be added to porridge and puddings
- Are an ideal addition to baked products like breads, cakes, biscuits and energy bars.
- Can be used to thicken sauces and even used as egg substitutes in recipes.
- Can be sprinkled on cereal, yogurt, vegetables or rice dishes.
- You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
GARDEN CRESS SEEDS
Garden cress seeds are very high in iron and folic acid and therefore very effective in overcoming anemia. They are rich in phytochemicals and are known to regularize menstrual cycle in women.
Other than promoting women’s health these tiny brown seeds also help manage blood sugar, protect liver, relives gastrointestinal discomfort and protects against cancer.
These seeds are widely available and fairly easy to incorporate in your diet.
- Roasted slightly with added salt.
- Soaked in water then added to milk, smoothies or juices.
- Can be made into energy bars, chikki or laddos
These small high-fiber seeds are a snack that doubles as a phenomenal health food. It promotes heart health, boost immunity and protect your liver. These nutritional powerhouses promote prostrate health in men and improve insulin regulation in diabetics. It helps lower cholesterol and offers protection against cancers. Furthermore they are also known to induce a restful sleep.
In order to yield maximum benefits, pumpkin seeds should be eaten raw. Other ways to enjoy the goodness of these seeds are:
- By adding it to healthy sautéed vegetables.
- Sprinkling over mixed green salads.
- Grinding pumpkin seeds with fresh garlic, parsley, Mix with olive oil and lemon juice for a tasty salad dressing.
- Added to your favorite hot or cold cereal.
- Added to oatmeal raisin cookie or energy bars or granola bars.