Top 5 Super Seeds with their Super Benefits for our good Health

Everyone knows the health benefits of eating fruits and vegetables but what do you do with their seeds? Generally you just throw them in the bin without knowing the fact that these seeds are also packed with powerful nutrients for good health. Yes, some seeds are called superfoods as they are packed with essential fatty scids called omega-3, omega-6 fatty acids, vitamins and minerals . The good fats in them are called essential fatty acids because they cannot be synthesised by our body, so they must be taken as supplements to maintain good health.

These seeds are loaded with nutrients, fibre and essential fatty acids like omega-3 and omega-6 fatty acids. So instead of throwing away seeds of fruits and vegetables like watermelon or pumpkin, you can dry them in the sunlight and remove the outer skin of these seeds. These dried seeds can be stored in an air tight container and can be used for many weeks. 

You can have these crunchy seeds by  adding them in your smoothies, milkshakes and sweet dishes. You can also make some curries with them by making a paste of these seeds and adding it to the curry to give rich thick texture and creamy taste to it or eat them as a in between meal snack.

Top 5 nutrient rich seeds and their health benefits and how to include them in your diet are discussed below. Include them in youe diet to have healthy life.



1. Chia seeds :

These are heart healthy seeds. These seeds are great source of omega-3 fatty acids, soluble fibre, and minerals like iron and calcium. 



Health benefit of chia seeds:

• Help in loosing weight witout starving since it is rich in soluble fibre.

•  It help in balancing blood sugar level in our body.

• It adds healthy omega-3 fatty acids in your diet for a healthy heart and help in controlling cholesterol levels.

• It makes you feel energised all day sice it's a good source of protein.

• Prevents premature aging of skin since it is a rich source of anti-oxidents.

How to use them:

Add chia seeds to your milkshake, smoothies, juices, flavoured or detox water and lemonade. Always soak chia seeds before adding them to any receipe to avoid choking hazard as they increase in size and weight after absorbing water and forms gel like substance.



2. flaxseeds :

Flax seeds are loaded with omega-3 fatty acids, fibre, vitamin B1and minerals like copper, magnesium and selenium. They are called super seeds for healthy heart.


Health benefits of flax seeds:

• These seeds are rich source of soluble and insoluble fibre which help in colon detoxification, fat loss and also reduces sugar cravings.

• It is good for healthy hair and skin since it contains ALA fats and Vitamin B.

• As they are full of healthy fats and fibre they help in weightloss also.

• They help in lowering cholesterol level naturally as they are rich in soluble fibre.

• Flax seeds are rich in anti-oxidents which help in anti-aging and cellular repair of skin.

• They help in fighting against cancer.

• It help in promoting good digestive health.

How to use them:

Roast these seeds and ground them into a powder. Add this powder to your curries or dal to get the plant based omega-3 fatty acid in your diet.




3. Pumpkin seeds :

They contain omega-6 fatty acids, vitamin B, vitamin E and minerals like manganese copper, potassium, calcium, iron, zinc, magnesium and selenium.


Health benefits of pumpkin seeds:

• It contains magnesium which benefits in blood pressure and help in preventing sudden heart attack and stroke.

• It contains Zinc which help in boosting immunity to the body.

• Since they are rich in healthy fat, antioxidents and fibre may provide benefit for heart and liver health.

• They may help in controlling insulin level.

• Pumpkin seed oil has anti- inflammatory properties on skin.

• It contains tryptophan which help in promoting good night sleep.

• The fibre in pumpkin seeds prevents contipation and improves digestive system.

How to use them:

You can boil these seeds for 5-10min in water, drain them and dry them completely. Now toss these dry seeds in olive oil and sprinkle some salt over it. Your healthy snack is ready.

4. Watermelon seeds :

They are good source of omega-6 fatty acids and B complex vitamins and minerals.


Health benefits of watermelon seeds:

• Watermelon seeds contain magnesium which is essential for body's metablic system.

• It help in maintaining nerve and muscle function and also boost immunity to body.

• It contains folate which is good for proper functioning of brain.

• They contain good fats which help in protecting against heart attack and strokes.

• It contains iron which is important component of haemoglobin- which carries oxygen throughout the body.

How to use them: 

You can use these crunchy seeds in your smoothies, milkshakes, shorbet etc or you can roast them and eat as a snack.



5. Sunflower seeds : 

These seeds are powerhouse of nutrients along with omega-6 fatty acids, vitamin B, vitamin E and zinc. 


Health benefits of sunflower seeds:

• It promots good cardiovascular health as it contains good fatty acids and vitamin E. 

• Since it is a good source of magnesium, it boosts our immune and nervous system.

• It contains phytosterols, which help in maintaining healthy cholesterol levels.

• The magnesium in sunflower seeds promotes healthy mood.

• It contains selenium, an antioxident which help in reducing redness and swelling in the body. It's also good for our thyroid health.

 
How to use them:

Store these seeds in a container with almonds raisins and walnuts and munch them in between meals.