8 SUPER HEALTHY SEEDS;
Seeds have
suddenly become the latest health trend.
If you have
been to a grocery store in the past couple of years, you’ve probably noticed
the different varieties of seeds that are available.
You can also
find these seeds in beverages, standalone packs and health bars.
So what exactly
are these seeds that we are talking about?
Seeds are a plant’s unit of
reproduction.
Their sources are as diverse as
their sizes and colors.
Each seed is different from the
other and has its own unique nutritional benefit.
They are an excellent alternative to
nuts as they are often less rich and easier to digest.
In today’s article, we will be telling you about the different types of seeds with maximum health benefits.
1. Chia Seeds
Chia seeds are the most popular ones amongst all the seeds.
Although they are native to
Central America, they can now be found everywhere.
They are a nutritional powerhouse
containing fiber, protein, calcium, magnesium, manganese and Phosphorous.
On top of this, they also contain a
decent amount of zinc, vitamin B3, potassium, vitamin B1.
This makes them one of the world's
best sources of nutrients.
They are very rich in
antioxidants which helps slow down aging signs, resulting in younger
looking skin and healthier hair.
They even reduce the risk of cancer.
Being one of the few rich sources of
Omega 3 fatty acids, Chia seeds help fight depression, improve sleep
and reduce the risk of heart disease.
Its fiber helps weight loss by
making you feel full for a longer time.
It also aids in keeping your gut
health in good condition.
You can add chia seeds whole or
ground to your smoothies and juices as well as mix it in yogurt or
oatmeal.
Maybe even sprinkle it on top
of a salad to enjoy all the goodness!
2. Pumpkin Seeds
You might have seen these hard white
seeds when carving a pumpkin.
They are green, flat and oval
shaped.
Pumpkin seeds contain nutrients like
fiber, carbs, protein, fat, Vitamin K, iron, zinc and copper which are
very good for your health.
Studies have shown that diets rich
in pumpkin seeds can reduce the risk of stomach, breast, lung,
prostate and colon cancers.
Due to the rich presence of
magnesium which is needed for more than 600 chemical reactions in
your body, pumpkin seeds are helpful in controlling your blood pressure,
reducing heart disease risk, forming and maintaining healthy bones
as well as regulating blood sugar levels.
You can eat pumpkin seeds raw or
dry roast them as a snack.
You can also use them in baking, or
as a garnish for soups, salads, yoghurt and granola.
3. Flax Seeds
Flax seeds have emerged as a super
food.
Scientific research has pointed
out to their various health benefits.
They are packed with Omega 3 fatty acids which
help them in fighting inflammation.
It also makes them beneficial for
people suffering from high blood pressure and hypertension.
It contains protein, carbs, fiber,
iron and calcium to Vitamin B1, B6, potassium and 67phosphorous.
This makes them great in lowering
your cholesterol and protecting your heart.
Flax seeds also contain high levels
of Lignans which help it in defending against prostate and breast cancer.
The Lignans build insulin resistance
and regulates blood sugar which assists in preventing diabetes.
Flax seed is most beneficial when
eaten grounded rather than as whole seed or oil.
This is because grinding allows
your body to absorb nutrients better.
You can mix it with water, cereal, shake
or smoothie in the beverage form.
As a food, you can add it to
homemade bakery items, yoghurt or salads.
4. Sesame Seeds
The power of the sesame seed dates
back thousands of years ago when it was used by the Egyptians as a
medicine.
It is rich in many complex B
vitamins like thiamin, niacin and folic acid, which makes it very
good for your hair, skin and eyes.
Sesame seeds are also a great source
of calcium and zinc, playing a key role in maintaining strong,
healthy bones.
Eating sesame seeds on a
regular basis can help prevent osteoporosis, making them a popular
part of the diet of older individuals.
Studies have shown that regularly
eating sesame seeds can help decrease high cholesterol and triglycerides,
which are risk factors for heart disease.
You can add sesame seeds to a lot of
dishes as it provides a nutty flavor and subtle crunch to the dish.
You can enhance the flavor and
nutrient availability of sesame seeds by roasting them at 350℉ for a few minutes, stirring periodically, until
reaching a light, golden brown.
You may then add it to smoothies,
salads, stir fries, crackers or hummus.
Take your pick!
5. Hemp Seeds
Hemp seeds are seeds from Hemp
Plants.
They are considered a super food
containing about 35% of essential fatty acids and 33% plant protein.
They also have all nine essential
amino acids as well as dietary fiber.
One of the nine amino acids,
arginine plays a vital role in the body’s production of nitric oxide
which causes the blood vessels to dilate and relax, lowering blood pressure.
This reduces your risk for heart
disease.
They are a good source of both soluble
and insoluble dietary fiber.
Soluble fiber can add bulk to your
stools, helping to keep your digestion in tact.
The mixture of soluble and insoluble
fiber also aids the growth of beneficial bacteria in your gut.
With high fat content, particularly
fats like alpha-linoleic acid (omega-3) and linoleic acid (omega-6),
hemp seeds are frequently used in cosmetics because they have the
ability to penetrate through layers of skin to promote cell growth.
Eating these seeds on a regular
basis can help repair and moisturize dry and damaged skin.
You can add hemp seeds to your diet
by blending it into smoothies, topping it on your salad or making
your own hemp milk.
6. Sunflower Seeds
Popular among birds and animals, sunflower seeds are now gaining popularity with health freaks.
They can have a calming effect on your brain, uplifting your mood.
This property of sunflower seeds is due to the high content of tryptophan present in the seeds.
When you have foods containing tryptophan, it effectively increases your brain’s serotonin.
Serotonin reduces tension, creating a relaxed feeling.
The choline content in these seeds plays a vital role in memory and vision functions.
It also has high amounts of betaine, protecting you against heart disease.
The lignans keep your blood cholesterol at appropriate levels, preventing heart attacks and atherosclerosis.
You can use it in muffins, cookies, bread and homemade granola, as well as sprinkling it on your salads and cereal.
7. Poppy seeds
Poppy seed is an oilseed
obtained from the infamous opium poppy.
But let us make one thing clear,
these seeds do not contain narcotic properties.
In fact they are very nutritious and
healthy.
The amount of iron in poppy seeds
can increase your hemoglobin production and blood flow.
Proper amounts of oxygen and iron in
your brain can lead to an improved cognitive performance and a decrease
in cognitive disorders like Alzheimer’s disease and dementia.
It can also help you sleep
better with its high content of magnesium.
It is a mineral that is directly linked
to improving the quality, duration, and tranquility of your sleep.
Poppy seeds regulate your
metabolism, reducing sleep disorders and the occurrence of insomnia.
The presence of copper and iron in
these seeds make them effective against diseases like anemia, fatigue, and
muscular weakness.
These minerals also form new red
blood cells.
You can bake it with bagels, breads,
buns, and rolls.
You can also add it to cakes, muffins,
salad dressing and granola.
8. Pomegranate Seeds
Appearing as small red jewels
you find after cutting open a pomegranate, these seeds are world of
good for your body.
Studies have shown that the severity of
arthritis and joint inflammation are significantly reduced with
consumption of pomegranate seeds.
These seeds are rich in antioxidants
called flavonols, which act as anti-inflammatory agents in the body and
reduce arthritis and joint pain.
Pomegranate seeds can inhibit the
proliferation of breast cancer cells.
They contain punicic acid, an
omega-5 long chain polyunsaturated fatty acid that has been shown to
inhibit breast cancer proliferation.
Pomegranates contain hundreds of
different bioactive compounds which stimulate probiotic bacteria in your
body.
This enhances their beneficial
effects at fighting bacterial infections.
You can scoop out fresh seeds from a
cut pomegranate and add it to you salads, yogurt, oatmeal, desserts,
or whatever you want!
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