During these trying times, staying fit and healthy becomes a task due to the scarcity of healthy substitutes available. One ends up snacking on fried and oily food instead. Access to healthy bars and snacks can be an issue, but we’ve got just the remedy for you. Most likely, your pantry is stocked up with essentials like sesame, chia, and flax seeds.
These little but potent seeds are some of the healthiest foods on the planet. And, luckily, incorporating them into your family’s everyday meals is extremely simple.
You’ll find extensively popular seeds like pumpkin, sunflower, flax, and sesame in virtually any neighborhood store, but how about a blend of all the oats and seeds and that taste nice too?
Seeds are excellent sources of fiber. They also contain healthy polyunsaturated fats, monounsaturated fats, and many essential minerals, vitamins, and antioxidants. When incorporated as part of a wholesome diet, seeds can help reduce cholesterol, blood sugar, and blood pressure.
Immunity Boosting Seeds
1. Pumpkin Seeds
Pumpkins seeds are abundant in the amino acids glycine, alanine, and glutamic acid and are a brilliant source of omega-3 essential fatty acids and zinc. They are low in carbohydrates and also have iron, protein, and phosphorus.
Pumpkin seeds are an outstanding source of unsaturated fats, including ALA (alpha-linolenic acid). It could well be advantageous for the heart and prevent heart disease as part of a regular diet.
[Read: Benefits of Pumpkin Seeds]
2. Sesame Seeds
Sesame seeds are loaded with iron, protein, zinc, calcium, magnesium, and phytic acid while being low in carbohydrates. They also contain sesamolin and sesamin, substances that can help reduce cholesterol levels and are a well-known source of vitamin E plus monounsaturated and omega-6 fats.
These can boost the elasticity of the skin as well as help to prevent furring of the arteries. As a bonus, sesame seeds are thought to stimulate blood circulation, aid digestion, and help the nervous system.
- Nutritional content/100g
- Iron – 14.5mg
- Copper – 4.1mg
- Calcium – 975mg
- Magnesium – 351mg
- Selenium – 5.7mcg
3. Sunflower Seeds
Sunflower seeds are high in the B complex vitamins, which are essential for a healthy nervous system. They are a fantastic source of magnesium, phosphorus, calcium, iron, protein, potassium, and vitamin E.
They also have trace minerals, manganese, zinc, copper, carotene, and chromium, as well as polyunsaturated and monounsaturated fatty acids – kinds of ‘good’ fat that can help to protect the arteries.
- Nutritional content/100g
- Manganese – 1.9mg
- Thiamin – 1.5mg
- Copper – 1.8mg
- Vitamin E – 33.2mg
- Selenium – 53mcg
[Read: Benefits of Sunflower Seeds]
4. Chia Seeds
Chia seeds are very nutrient-dense and are the highest known plant-based source of omega-3 fatty acids. Just 2 tablespoons offer a mammoth 10 grams of fiber, 1/3rd of your daily requirement. Chia is also rich in potassium, calcium, and iron.
Another surprising fact is that chia seeds, which are a combination of fiber and protein, also help you lower food cravings! Chia seeds are simple to add any of your favorite food. Sprinkle them whole or ground onto vegetables, cereal, or yogurt .
- Nutritional content/100g
- Dietary Fibre – 37.7g
- Total fat – 30.8g
- Omega 3 – 17552mg
- Manganese – 2.2mg
- Protein – 15.6g
[Read: Benefits of Chia Seeds]
5. Flax Seeds
Flax seeds are rich in fiber and one of the highest sources of omega-3 fatty acids. But their most vital attribute is that flaxseed is the numero uno source of lignans, 7 times more than sesame! It offers fiber, which helps you feel fuller and provides other weight-loss advantages. So eat away and see those pounds dropping!
Seeds are brilliant sources of vegetarian protein, healthy fats, fiber, and antioxidant polyphenols and help boost your immune system. They are straightforward to incorporate into your diet. Add them to your yogurt, sprinkle some on your salads, smoothies, oatmeal, and bread ( if you make your own!). These little fixes in your diet will go a long way!
[Read: Benefits of Flax Seeds]
6. Fennel Seeds
Extensively known as ‘Saunf,’ fennel seeds are widely popular for being known as an excellent mouth freshener that helps fight bad breath. For decades now, these seeds are being used to prepare tasty Indian food items such as dhokla, dal, dabeli, and others.
These seeds contain antioxidants such as quercetin and kaempferol that help protect the body against neurological diseases, aging, infections, and cancer. Fennel seeds are also a repository of essential minerals like copper, magnesium, zinc, iron, selenium, calcium, potassium, and manganese.
You can simply eat these seeds or include them in your meals in your meal preparations or mix it with your drink.
[Read: Benefits of Fennel Seeds]
7. Fenugreek seeds
Popularly known as ‘Methi,’ fenugreek seeds are an essential part of every Indian diet. Apart from enriching the flavor of your food, these seeds also provide your body with an array of benefits, including promoting hair growth, prevention of colon cancer, controlling acid reflux, and others.
These seeds prevent premature greying of hair and hair loss. These seeds contain antioxidants that combat free radicals and make your skin look glowing. The seeds promote the production of milk for lactating mothers. These seeds can be consumed with salad, water, or in the form of tea.
[Read: Benefits of Fenugreek]
8. Grape seeds
Grape seeds are abundant in antioxidants and are anti-allergic, anti-bacterial, anti-inflammatory, and provide your body with various nutritional benefits . As per studies, these seeds help improve flexibility in the arteries, joints, and body tissues.
These seeds treat tooth decay, improve night vision, and improve bone health, and others. Its anti-inflammatory properties prevent the body against Dermatitis, Arthritis, Ulcer, Fluid retention, and other body conditions. You can have them or mix these seeds with drinks, or can include them in your salad.
Most seeds are incredibly nutritious and should be a must-have in your diet routine. You are sure to get yourself amazed with the above super seeds that are incredibly beneficial for helping you maintain good immunity.