"Seed" is not a word that we have been unaware of. Remember your science chapters that were full of this word. But, if you think seeds are meant just to be sown in the soil and propagate new life and new plants, then, you are very wrong. Seeds are good source of plant-based, healthy fats, fiber and minerals. Even though they are really small, they have massive good benefits on the body.
Let us guide you through some seeds that you can consume in your daily life and how they are beneficial for the health.
1. Pumpkin Seeds
Pumpkin seeds are packed with a lot of minerals, especially the immunity-building zinc. According to few studies, pumpkin seeds can reduce bad cholesterol and prevent muscle weakness. They are also good sources of phosphorus, monounsaturated fats and omega-6 fats.
Pumpkin seeds can be consumed shelled or unshelled, the unshelled ones have more fiber. Make sure you do not eat a lot of them in a sitting because one cup serving of these seeds contain 285 calories, 12 grams of fiber and 12 grams of fats. So, over-consumption can lead to gas or bloating.
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2. Flax Seeds
The word "flax seed" has been taking rounds on the internet from the past few years, specifically for eggless baking. Flax seeds are packed with potassium, fiber and proteins and are a great source of lignans, a type of antioxidants. Lignans are known to reduce cholesterol and other heart-related risks. Human body takes a long time to absorb and digest the nutritional values of flax seeds, therefore, it is advised to consume them in ground form. You can introduce it in your diet by adding to smoothies, cereals, pancakes, flour. The best part is you just need one tablespoon of it to see the difference.
3. Sunflower Seeds
Sunflower seeds have a good amount of minerals, Vitamin B and antioxidants. An ounce (28 grams) of these seeds contain approx. 164 calories, 5.8 grams of proteins, 5.2 grams of fats and other nutrients in smaller quantities. It has been associated with reducing inflammation in middle-aged and older people and may reduce levels of bad cholesterol.
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4. Chia Seeds
Chia seeds are excellent plant-based source of omega-3 fats. It has a high water-absorption quality and fiber content. The polyphenol levels, a type of anti-oxidant is also high in chia seeds. They might be helpful in controlling blood sugar levels and risks related to the heart. It also helps in in reducing weight because of the high fiber content and water-absorption quality, which controls the appetite.
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5. Basil Seeds
Basil seeds are not just for growing plants, but you can also include them in your diet. They are a good source of minerals like calcium and magnesium, which are good for bone health and muscle function. They are also packed with fiber, which improves gut health, keeps you full, thereby, reducing weight and controls blood sugar levels.
You can start using basil seeds by soaking them in water and then adding to your smoothies, milkshakes, lemonades, puddings, pancakes, oatmeal and breads.
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