In no particular order, here is my list of the five seeds you should add to your diet.
Flaxseeds are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA), antioxidants and other minerals. If you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground for better absorption.
A lot of evidence has shown that flaxseeds may reduce cholesterol, blood pressure, arthritis and even the risk of cancer. Flaxseeds help adjust your good (HDL) and bad (LDL) cholesterol ratios and thus protect your heart, promote fertility, relieve constipation, improve immunity and avert production of cancerous cells.
Flaxseeds when ground and exposed to air, oxidise easily, turn rancid and lose their nutrition. So grind small quantities and store in an air-tight container.
- Chia Seeds:
Excellent source of Omega-3 fatty acids, fibre and minerals like calcium, manganese and phosphorus. Chia seeds are a healthy addition to your diet. They lower insulin resistance (main cause of PCOD among women) and help fight diabetes, high blood pressure and cardiac problems.
Chia seeds are 40% fiber by weight, making them one of the best sources of fiber. This gives them the ability to absorb 10–12 times their weight in water. They also have a good balance of essential amino acids, making them good quality protein.
They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies etc
- Pumpkin Seeds:
It contains a lot of antioxidants like carotenoids and vitamin E which reduces inflammation and protect our cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases. It is also rich in magnesium, zinc, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer.
In addition, their rich nutrient content may provide other health benefits such as improved energy, mood and immune function.
They can be roasted and eaten raw, added to porridge, smoothies
- Sesame Seeds:
Sesame seeds are especially rich in nutrients vital to bone health, including calcium, protein, magnesium, manganese and zinc.Roasting sesame seeds can improve absorption of these minerals.
Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen.Vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in our arteries, potentially maintaining healthy blood pressure.
Sesame seeds possess nutritive, preventive and curative properties. Their copper content helps provide relief from rheumatoid arthritis. Magnesium improves cardiovascular health and lung function while calcium prevents osteoporosis, migraine and PMS.
Add sesame seeds to your chapati, paratha, gravies etc
- Sunflower Seeds:
Studies link the consumption of sunflower seeds to a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease.
Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. It is rich in zinc and selenium that can support your immune system and increase your ability to fight off viruses.
While the high levels of protein in sunflower seeds already help boost your energy levels, other nutrients like vitamin B and selenium can help keep you energized. Selenium can increase blood flow and deliver more oxygen to your body.
Add them to salads and scrambled eggs or sprinkle on breakfast cereals