Seeds grow and develop into complex plants. These contain all the substances that are required to grow them into plants. This the reason which makes them extremely nutritious.
Great sources of fiber, protein, mono and poly unsaturated fatty acids, minerals, vitamins and antioxidants which provide many benefits for our health if consumed as a part of daily diet.
We’ll discuss benefits and some side effects of 8 most nutritious seeds, which can be easily found and provide us with numerous benefits such as- controlling blood glucose levels, managing blood pressure, improving heart health, lowering bad cholesterol levels and even preventing cancer.
1. Flax Seeds
- An excellent source of omega-3 fatty acids, lignans and fiber.
- Helps in prevention of breast, prostate and colon cancer, cardiovascular diseases, high blood pressure, PCOD, cholesterol.
- Known to be anti inflammatory in nature.
Can have side effects on pregnant and breastfeeding mothers. It lowers estrogen levels. Higher doses can cause GI issues such as bloating, gas and diarrhea.
2. Sesame seeds
- Source of phytosterols that helps to reduce LDL levels.
- Rich in minerals such as Copper, Manganese, Calcium, Phosphorus, Magnesium, Iron and Zinc.
- Balances hormones, effective for post menopausal women.
- Helpful in burning body fat and maintaining skin and hair health.
Can cause bowel and colon irritation and can harm fetus.
3. Watermelon seeds
Rich in Magnesium and also contain other minerals like Phosphorus, Iron, Potassium, Copper and Zinc. These are rich in protein (contain 30% protein of their weight). Magnesium present in them regulates blood pressure and metabolism for carbohydrates. These contain omega-6 fatty acids which helpful in reducing high blood pressure, increasing heart health. These seeds also have anti inflammatory and antioxidant properties.
There are no such side effects of using these. Just don’t overuse them.
4. Sunflower seeds–
Rich in B complex vitamins, Vitamin E, selenium and other minerals like Iron and Calcium. These support thyroid functioning, combats osteoporosis, bone loss and muscle cramps. These are very helpful for skin health.If used in excess can cause skin rashes, chronic fatigue and mood swings.
5. Pumpkin seeds–
These are rich in Zinc, Iron and tryptophan. Zinc in these help to fight with cravings, maintain blood glucose levels, increase immunity and promote good sleep cycles. These are beneficial for improving digestion, chronic fatigue and hormonal imbalance. These have antioxidant nature which is helpful for preventing and dealing with cancer and cardiovascular diseases.
6. Chia seeds–
One of the excellent sources of omega-3 fatty acids, healthy carbohydrates, protein, fiber, Calcium and antioxidants. Also good source of Calcium, these help to build stronger bones. Fiber content helps in weight loss, diabetes, digestive health and boosting metabolism. Antioxidant nature makes it a cancer fighting food.
Excess can cause GI tract issues, lower blood pressure and glucose levels.
7. Hemp seeds–
These seeds come from the plan Cannbis sativa, but the seeds merely contain any THC which is known for inducing hallucinations. Hemp seeds are rich in omega-6 and 3 fatty acids, Vitamin E and certain other minerals like Potassium, Magnesium and Zinc. These can benefit people with skin disorders, reduce symptoms of PMS and menopause, aid digestion and improves heart health. These are a great food for arthritis.
Excess of these seeds can cause diarrhea, flatulence and protein overdose. So, its better to use in moderation.
8. Poppy seeds-
Also known as khus-khus, these seeds are high in healthy fats, Calcium and Magnesium. Calcium in them supports bone maintenance and development. Magnesium content is helpful in heart disorders. Poppy seeds are beneficial for constipation, insomnia, asthma, cold and enhances brain functioning.
These seeds can cause allergies to some people. Symptoms include vomiting, hives, eye swelling skin redness etc.
Usage of seeds–
Seeds can be soaked before taking them. Chia seeds only need 10 mins to swell up. Rest seeds can be soaked overnight and can be taken in morning along with water. You can also ingest roasted seeds, use a dressing on salads, use rough ground seeds in smoothies, shakes, juices and oatmeal. Roasted nuts and seeds can be use in laddos and pinnies to absorb micro nutrients. Soaked nuts and seeds will spoil the shelf life of laddos. Dry fruits shelf life that is we can store for long run because of enzyme inhibitor only.
You need to only take care that does seeds suit your body? Other thing you need to take care is never overuse or overeat any kind of seeds, that can show side effects as discussed above. If taken in moderation in daily diet, these can be very helpful.
Uses are many, but one cannot be dependent on these for being healthy. These will just help you in your way towards a healthier body and life. Complete diet and lifestyle modifications are required to achieve a healthier life. For personalized advice and diet plans, here are your consultation options with details, pricing and contact information http://dietitianlavleen.com/consultation-options/
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