Seeds are superfoods and are packed with multi-nutrients. Seeds contain vitamins, minerals, antioxidants and healthy fats. It is best to consume seeds in their raw form to get maximum benefits than being cooked or exposed to heat as that would destroy most of its nutrients.
If you are trying to bring in a healthy lifestyle then these seeds are where one could begin.
Flax seeds
Flax seeds are said to be the world’s oldest crop. One tablespoon of flaxseeds would contain a good amount of protein, fiber, vitamins and minerals.
Flaxseeds contain two types of fiber – soluble and insoluble. Soluble fiber absorbs water and hence slows down digestion. This leads to a feeling of fullness and is helpful in the process of weight management.
To your diet
Add flaxseeds powder to water / smoothies.
Add flaxseeds oil to your salads.
Just a simple tablespoon of raw flaxseeds is the easiest method to consume.
Sesame seeds
These tiny seeds contain about 20% protein and lots of fiber. Rich in copper, calcium, vitamins and minerals.
Sesame seeds boost bone health as they are super rich in calcium. Contrary to the popular belief that milk has a good amount of calcium – if you take 100 grams of sesame seeds it has 975 milligrams of calcium whereas 100ml of milk only has 125 milligrams of calcium.
You know those regular back or knee pains which might be due to lack of bone strength ? – Sesame seeds can be the best and easiest choice to increase calcium content in our body!
Sesame seeds also help to increase heat in our body and thus regularize the menstrual cycle.
To your diet :
Quick fix is to consume 2 tablespoons of sesame seeds everyday.
Sesame seeds can be added to soups, salad and breads.
Tahini – sesame seeds paste. This is also a super ingredient to make Hummus.
Basil seeds
Basil seeds would be the best choice in summer! With no calories but filled with antioxidants and omega 3 fatty acids.
These seeds help to lose weight, reduce bloating and boosts metabolism. These super easy to use seeds are filled with minerals and help to reduce body heat.
To your diet :
Can be added to smoothies, milkshakes or lemonade.
Quick fix would be to just add one tablespoon of basil seeds in water for an hour and drink the glass of water as is!
Chia seeds
This has to be my all time favorite seeds to consume. Chia seeds and basil seeds look similar but are different and also serve different purposes!
These seeds are rich in calcium, vitamin C, iron, loaded with antioxidants, helps to reduce weight and supports bone health.
What makes these seeds the best are not just the number of benefits available but also because these seeds can be used in many recipes.
To you diet :
Can be used in oatmeal, pudding, smoothie, juices.
Can be sprinkled in rice based dishes or smoothie bowl.
Chia seeds pudding – My favorite breakfast choice! To one cup of milk add 3 tablespoons of chia seeds, one tablespoon of honey/maple syrup/ stevia and set it aside overnight. Next morning, chia pudding would be nice and thick. You can top it with your favorite fresh fruits and enjoy the yummy pudding!
Summary
Seeds are a great source of protein, fiber, vitamins, minerals, antioxidants and many more. Different seeds serve different purposes and are super nutritious.
It is very easy to include consumption of seeds in our routine, as for most of the seeds it is best suited to consume in its raw form or just to mix it with water!
If you are health conscious and are waiting to begin a healthy lifestyle – consumption of seeds would be a good choice!