01/9 Seeds are your friends

Fruits, vegetables, pulses, and beans are staples that occupy a spot in most household kitchens. These foods are nutrient dense and make up the typical diet of the average person. On the other hand, seeds find themselves hidden in a dark corner on one of the shelves in a supermarket, even though they are equally, if not healthier than the other staple foods. Think about this. Seeds are so nutritious that they contain all the starting materials required for a young plant to grow into a complex organism. Even so, a majority of the population does not reap the benefits of this super-healthy food. So today we will take a look at some of the healthiest seeds you must include in your diet for an extra dose of nutrition.

02/9 Sunflower seeds

Sunflower seeds are one of the best sources of vitamin E, which helps in protecting the cells from damage caused by free radicals. These seeds are associated with reduced inflammation, as they reduce the levels of C-reactive protein, a compound involved in the process of inflammation. Sunflower seeds contain phytosterols, plant based compounds that reduce cholesterol and enhance immunity.

03/9 Sesame seeds

Apart from hosting a wide array of nutrients like iron, phosphorus, zinc, manganese, vitamin B1, calcium, and copper, sesame seeds contain two substances, sesamin and sesamolin, which provide many benefits. They can lower cholesterol levels, prevent high blood pressure, and reduce inflammation and oxidative stress.

04/9 Pumpkin seeds

100 grams of pumpkin seeds provides you with 38% of your daily recommended protein intake. It is an excellent source of B vitamins like riboflavin, niacin, thiamin, pantothenic acid, and folates. Pumpkin seeds are also known to help in battling depression, thanks to L-tryptophan, a compound that plays a role in boosting your mood. It can also help in fighting off many conditions like kidney stones, bladder stones, and even cancer.

05/9 Hemp seeds

High in protein, hemp seeds are one of the few vegetarian foods that provide all nine essential amino acids that our body can’t make. Not only are the seeds high in protein, but studies have shown that the quality of protein is better than the protein of other plants. It is rich in magnesium, vitamin B1, and zinc, and gamma-linolenic acid, which is an anti-inflammatory fatty acid. The anti-inflammatory effect helps in improving symptoms of eczema.

06/9 Flaxseeds

A great source of fiber and omega-3 fats, flaxseeds improve gut health and can reduce cholesterol and other risk factors of heart disease. It is rich in nutrients like manganese, magnesium, and vitamin B1, and is a good source of many polyphenols, which act as antioxidants in the body. Lignan, a polyphenol, along with the fiber and omega-3 fats can help in reducing risk factors for heart disease like bad cholesterol and blood pressure.

07/9 Cumin seeds

Cumin seeds are a nutritional powerhouse. The seeds are loaded with protein, calcium, potassium, fiber, magnesium, and iron. It is more of a medicinal seed, as it displays healing properties, and is good to treat conditions like a common cold, digestive disorders, and it can be used as an antiseptic. Cumin seeds boost the power of the liver and kidney, which helps in improving the immune system.

08/9 Chia seeds

Chia seeds are rich fiber, protein, magnesium, and manganese, and are an excellent source of antioxidants. The seeds are the richest plant source of omega-3 fatty acids, which is mostly only present in fish and seafood. Chia seeds help in reducing blood sugar and suppressing appetite, reducing the risk for diabetes and obesity respectively, both of which are risk factors for heart disease.

09/9 Conclusion

Seeds are just as healthy as other nutritious staples like fruits, vegetables, pulses, and beans, although they do not receive the attention they deserve. Rich in vitamins and minerals, seeds provide many health benefits, which could be beneficial when added to your diet. Keep in mind that you only consume non-coated seeds which are not covered with salt or sugar.

This news has been published in Times of India news feed without modifications to the text.

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