Despite being tiny in size, seeds can be nutrient dense and can be a powerhouse in terms of nutrition.
No doubt, they have a much more purpose than just to reproduce themselves as crops.
With a myriad of health benefits, seeds can be incorporated with multiple dishes and can easily be replaced as a healthy snack on the go too!
In this article, we walk you through six of the healthiest power seeds to add to your diet
-
Flaxseeds
Flaxseeds also known as linseeds, not only help as a laxative, maintain healthy blood pressure, lowers the risk of diabetes, reduces hot flashes, lowers cholesterol levels.
Flaxseeds help lower blood pressure due to their insoluble fiber content.
There are two types of flaxseeds, brown and golden, though both of them are equally nutritious and offer the same benefits. Flaxseeds contain 800 times more lignans than other plant-based foods. Flaxseed is a great source of high-quality protein that is rich in arginine, aspartic acid, and glutamic acid. These nutritive content make flax seeds possess anti-fungal properties and help prevent tumors.
The nutritive value expands to fiber, Omega 3 fats especially alpha-linolenic acid (ALA).
Along with that flaxseeds help to reduce the amount of bad LDL cholesterol
One of the most profound benefits of flaxseeds is that they can reduce the risk of life-threatening illnesses like cancer by reducing the growth of cancerous tumors.
This is achieved with the help of lignans which are phytoestrogens and are similar to estrogen which is a female sex hormone.
It can be added to salads, cookies, muffins, or simply sprinkle on your breakfast cereal
-
Chia seeds
As tiny as it may seem, chia seeds are loaded with fiber, multiple antioxidant polyphenols, zinc, vitamin B3, (niacin), phytic acid, vitamin B1, vitamin B2, phosphorous, potassium, calcium, magnesium, and Omega 3 fats.
Speaking of Omega 3 fatty acids, chia seeds can increase the amount of ALA, which is also an important Omega 3 fatty acid, that helps in the reduction of inflammation
Our bodies can convert ALA into omega 3 fats that are found in oily fishes like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This process could be inefficient in the body sometimes. Though a study suggests that chia seeds could help in increasing the levels of EPA in the blood.
Chia seeds help fight the production of free radicals thereby preventing aging, cell damage, and illnesses like cancer.
This goes way beyond reducing blood sugar levels, reducing the risks of heart diseases, being good for your gut, and also reducing appetite.
This makes it an ideal power seed for people looking to lose weight.
Chia seeds can be added to smoothies, baked goods, drinks, porridge, puddings, and desserts
The added advantage here is that chia seeds are free of gluten and non-GMO, which makes them more preferred
Sesame Seeds
Light on the scale, but sesame is a great source of good fat, lignans, phytosterols, magnesium, Vitamin E, selenium, copper, Vitamin B6, and iron
These tiny seeds help reduce bad cholesterol and help in the reduction of the stress hormone. Sesame seeds also contain natural compounds called oxalates and phytates
Sesame seeds are a great source of lignans, especially the one called sesamin. Sesame seeds help reduce the stress hormones, type 2 diabetes, aids good digestion, prevents obesity, aids the production of red blood cells, and reduces inflammation.
Studies also show that sesamin can be converted into your gut bacteria into yet another type of lignan named enterolactone
Sesame seeds can be enjoyed best with salads, cookies, granola bars, smoothies, cereals, and baked bread. Sesame seeds are commonly consumed in the middle east by making a paste called tahini
They can help to reduce oxidative stress that is proved to aggravate symptoms of disorders like arthritis.
-
Pumpkin Seeds
Usually discarded, Pumpkin seeds are packed with phosphorus, folate, magnesium, Vitamin B2 riboflavin, potassium, and Omega 6 fats, increasing the good HDL cholesterol which is beneficial for the nerves, heart health, and the bones, helps in fighting free radicals,
A natural source of tryptophan which helps promote a good quality sleep
Along with the others, Pumpkin seeds are also a good source of phytosterol, which is a plant-based compound that eventually helps in lowering cholesterol.
Pumpkin seeds also help in healing prostate and urinary disorders, helping with menopause symptoms, and reduces the risk of breast cancer
Add it to soups, cereals, bread, cakes, and even salads
-
Sunflower Seeds
Sunflower seeds are a protein powerhouse! Sunflower seeds are packed with vitamin E, magnesium, unsaturated fatty acids likes linoleic fatty acid and proteins,
A high Omega – 6 content and monounsaturated fats helps lower the cholesterol levels in the body
Being associated with reduced inflammation in the higher age group, sunflower seeds help reduce the risk of heart illnesses, helps with type 2 diabetes, and lowers blood pressure. Frequent consumption of sunflower seeds help reduction in the levels of C-reactive protein (CRP) which is a chemical that induces inflammation
Since sunflower seeds reduce both LDL and HDL, it is suggested that sunflower seeds should be consumed in moderate quantities.
-
Hemp Seeds
Hemp seeds provide an amazing source of vegetarian protein, with more than 30% protein than other plant-based protein sources, Hemp seeds are a powerhouse of nutrients like magnesium, calcium, iron, zinc, sodium, potassium, phosphorous
Hemp seeds are complete protein sources, which encapsulate all the important amino acids that the body is unable to produce. Moreover, the protein quality of hemp seeds is even better than the other plant protein sources
Hemp seeds help by aiding digestion, regulating blood sugar and cholesterol levels
Another benefit that the hemp seeds add is being a great source of gamma-linolenic acid, which is a crucial anti-inflammatory fatty acid.
Further, Hemp seed oil has beneficial effects on heart health that increase the omega 3 fatty acid levels in the body. Being anti-inflammatory in nature helps with the healing of skin disorders like eczema.
Hemp seed oil supplements help with less dryness and itchiness
OUR THOUGHTS ON THIS
When Shakespeare said, What’s in a name?
Well, we’d say what’s in the size?
The tiniest ingredients in the food group, come with unimaginable benefits
For those who simply have too much on their plate to remember incorporating seeds in their diet, it’s suggested that they include them with their food daily.
We realize this too could be difficult, and here’s how we are making it easy for you
Pulpbrew rounds up all the ingredients needed to make nutrition jammed Smoothie mastered to perfection with all the ingredients measured to the right quantity.
Leave the details to us!
