Seeds are tiny, but packed with nutrition. From pomegranate and flax seeds to chia and pumpkin seeds, each variety offers unique health benefits. These nutritious, crunchy and tasty wonders are packed with essential vitamins, minerals and nutrients that can improve your health to a great extent. Some seeds are rich in omega-3, while others are rich in magnesium, calcium, fibre and iron. Collectively, they can help prevent various diseases, strengthen your immunity, improve your hair and skin health, and enhance your overall quality of life. They make great snacks, are delicious and are becoming an addition to a variety of recipes. Let’s learn more about seeds, their uses and their health benefits.
Also read:5 Easy and Delicious Ways to Consume Seeds for Healthy Skin
Include These 6 Seeds In Your Daily Diet For Weight Loss, Diabetes And Other Problems:
1. Pomegranate seeds for weight loss
Pomegranate seeds, often called the “fruit of paradise,” are juicy, ruby-red seeds with a distinct flavor. They are rich in antioxidants and vitamin C. The antioxidants in pomegranate seeds are known for their anti-inflammatory and anti-aging properties, while vitamin C helps burn fat and aid weight loss. According to Dr Gargi Sharma, a Delhi-based weight management expert, “Pomegranates are rich in antioxidants, polyphenols, and conjugated linolenic acid — all of which help you burn fat and boost your metabolism.”
2. Sunflower and flax seeds for diabetes management
Sunflower seeds, which are blackish-brown in color and need to be shelled before eating, are rich in vitamin B-1, copper, vitamin E, antioxidants, protein, and fiber. They help reduce appetite and control diabetes. A study published in the National Library of Medicine indicates that seeds such as sunflower and flax seeds contribute to lowering glucose levels and can be used to treat type 2 diabetes. The bioactive components present in these seeds, such as chlorogenic acid in sunflower seeds and secoisolaricinol diglucoside in flax seeds, play a role in addressing insulin resistance and insulin production.
3. Chia seeds for bone health
Chia seeds, known for their soft, creamy texture, are a superfood that has gained a lot of popularity. They are often included in salads, smoothies and desserts. Chia seeds are rich in calcium; two tablespoons of chia seeds provide as much calcium as one slice of cheddar cheese. A study published in the journal ‘Nutrients’ found that long-term dietary intake of chia seeds is associated with increased mineral content in bones and improved liver and intestinal health. For a bone-strengthening drink, combine half a cup of chia seeds with two and a half cups of unsweetened almond milk, a teaspoon of maple syrup and cinnamon.
Read this also: Do you want to start a family? 7 nuts and seeds that can boost your fertility
Seeds are beneficial for our health. Photo courtesy: iStock
4. Pumpkin seeds to boost energy
Pumpkin seeds, which are large and green, have many health benefits. They are often toasted and added to salads and cereals. Pumpkin seeds are an excellent source of iron, an important mineral for maintaining high energy levels. In addition to boosting energy, pumpkin seeds also help with weight loss, making them a versatile addition to your diet.
5. Sesame seeds for heart health
Sesame seeds are one of the most delicious seeds, used to add flavor to both sweet and savory dishes. They are rich in phytonutrients, antioxidants, vitamins, and dietary fiber. Medical News Today writes, “Rich in omega-6 fatty acids, sesame seeds help control bad cholesterol, thereby promoting heart health. According to the American Heart Association (AHA), moderate intake of monounsaturated and polyunsaturated fats found in sesame seeds may reduce the risk of heart disease and stroke by lowering unhealthy cholesterol levels in the blood.
please pay attention:
While each seed offers specific health benefits, it is important to recognize that all of these seeds are rich in nutrients that address different health issues. For example, pumpkin seeds are beneficial not only for boosting energy but also for weight loss. Including a variety of seeds in your diet can help you reap a variety of health benefits, from improved metabolism and stronger bones to better heart health and diabetes management.
Best way to eat seeds:
Prepare a mix of different seeds and keep it handy for a healthy snack or topping. You can even roast and season them if you like. Make these tiny nutritious nuts a part of your daily diet, whether as a snack or in a smoothie, salad or dessert, and enjoy their wide-ranging health benefits.
From aiding weight loss and giving you energy to managing diabetes, there is virtually a solution for every health concern.
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