Seeds are incredibly healthy and nutritious, and one can incorporate them easily into daily meals. Whether adding them to smoothies, sprinkling them on salads, or using them in baking, seeds offer an easy way to boost our intake of essential nutrients like fiber, healthy fats, and protein.
Chia seeds, for example, aid digestion. Sip on chia water all day to combat bloating and feel great. Another seed we can incorporate into our everyday diet is pumpkin seeds. These will especially help those who have trouble sleeping. Quinoa, meanwhile, is a complete protein and ideal for vegetarians. It is also high in fiber and aids in digestion.
Health Boosting Super Seeds and ways to use them.
Flaxseeds
These seeds are a top source of plant-based omega-3 fatty acids and lignans, which have antioxidant properties. They are also rich in dietary fiber. The National Institute of Nutrition also highlights flaxseeds’ role in managing cholesterol and improving digestion.
Flaxseeds Benefits:
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Improves digestion and reduces constipation.
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Lowers cholesterol, supporting heart health.
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Contains lignans, which may reduce cancer risk.
How to use:
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Ground flaxseeds: Use ground flaxseeds in smoothies, oatmeal, or baked goods for better absorption.
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In baking: Replace some flour with flaxseeds in muffins or bread.
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Salad dressing: Add a teaspoon of flaxseed oil to homemade dressings.
Sesame seeds
Sesame seeds are loaded with calcium, magnesium, and healthy fats. They also contain compounds that have antioxidant and anti-inflammatory properties. Ayurveda recognizes sesame seeds as a natural remedy for joint health and cardiovascular support.
Sesame seeds Benefits:
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High in calcium, supporting strong bones.
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It may lower blood pressure and cholesterol.
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Provides healthy fats for better heart health.
How to use:
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Sprinkle on dishes: Add sesame seeds to salads, stir-fries, or noodles.
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Tahini: Use tahini as a spread, dip, or salad dressing.
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Topping: Sprinkle on flatbreads, parathas, or desserts.
Chia seeds
Chia seeds are generally rich in fiber, omega-3 fatty acids, protein, and antioxidants, making them excellent for improving digestion, supporting heart health, and keeping us full longer. The Indian Dietetic Association recommends them to support heart and gut health.
Chia seeds Benefits:
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High in fiber, chia seed aids digestion and preventing constipation.
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Rich in omega-3 fatty acids, which support brain and heart health.
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A great source of plant-based protein.
How to use:
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Chia pudding: Mix 2 tablespoons of chia seeds with 1 cup of milk and refrigerate overnight. Top with fresh fruits for a healthy breakfast.
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Smoothies: Add a tablespoon of chia seeds to smoothies for a fiber boost.
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Salad topping: Sprinkle chia seeds on salads or oatmeal for added crunch and nutrition.
Pumpkin seeds
Pumpkin seeds are loaded with protein, magnesium, zinc, and healthy fats. Ayurveda practitioners have for centuries recommended pumpkin seeds for their sleep-enhancing and immunity-boosting properties.
Pumpkin seeds Benefits:
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High in magnesium, essential for muscle function and heart health.
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Rich in zinc, which strengthens immunity.
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Contains tryptophan, which aids in better sleep.
How to use:
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Roasted snack: Roast pumpkin seeds with a pinch of salt for a nutritious snack.
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Toppings: Sprinkle on salads, smoothies, or yogurt.
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Curries: Add pumpkin seeds to Indian curries or gravies for texture and flavor.
Poppy seeds
Poppy seeds are rich in calcium, iron, and magnesium. Used in Indian kitchens for generations, poppy seeds are recognized for their nutritional value in traditional recipes.
Poppy seeds Benefits:
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Supports bone and dental health with calcium.
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Provides iron for oxygen transport.
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Promotes muscle relaxation with magnesium.
How to use:
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In baking: Add to muffins, bread, or cakes.
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Traditional dishes: Use poppy seed paste in curries or desserts.
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Toppings: Sprinkle on salads or oatmeal.
Sunflower seeds
Sunflower seeds are rich in vitamin E, a powerful antioxidant, along with healthy fats and protein. The Indian Dietetic Association suggests eating sunflower seeds to improve skin health and reduce inflammation.
Sunflower seeds Benefits:
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High in vitamin E, promoting healthy skin and reducing inflammation.
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Rich in selenium, which protects against oxidative stress.
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Provides protein and healthy fats for overall well-being.
How to use:
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As a snack, Eat a handful of raw or roasted sunflower seeds.
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In baking: Add to bread, muffins, or crackers.
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Sprinkle: Use as a topping for salads or oatmeal.
Quinoa (technically a seed)
Quinoa is technically a seed but is often treated as a grain. It is a complete protein and contains fiber, magnesium, and antioxidants. Quinoa is also recognized by the Food Safety and Standards Authority of India (FSSAI) as a versatile superfood for health-conscious diets.
Quinoa Benefits:
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Complete protein, ideal for vegetarians.
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High in fiber for better digestion.
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Rich in magnesium, promoting muscle and bone health.
How to use:
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Grain substitute: Use quinoa in place of rice or couscous in salads or stir-fries.
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Breakfast bowls: Mix cooked quinoa with fruits, nuts, and honey for breakfast.
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In soups: Add quinoa to soups for a protein-rich addition.
Hemp seeds
Indian agricultural experts promote hemp seeds as a sustainable and nutritious protein source. Hemp seeds are a complete protein source, containing all nine essential amino acids, along with omega-3 and omega-6 fatty acids.
Hemp seeds Benefits:
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High in protein, it is ideal for vegetarians and vegans.
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Supports brain and heart health with omega-3s and omega-6s.
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Rich in magnesium, aiding muscle relaxation and bone health.
How to use:
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Smoothies: Add hemp seeds to your morning smoothie for extra protein.
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Salad topping: Sprinkle on salads or yogurt.
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Hemp milk: Blend hemp seeds with water for a dairy-free alternative.
Start incorporating these powerhouse seeds into your diet today for better digestion, heart health, and overall well-being. For more such nutritional tips – CLICK HERE.
FAQ on Super Seeds
Is it Ok to eat seeds every day?
Seeds are a good source of healthy fats, fiber, vitamins, minerals, and antioxidants and must be consumed daily.
Which seeds are supper seeds?
Flaxseed, pumpkin seeds, chia seeds, hemp seeds, sunflower seeds, seasame seeds, poppy seeds, and quinoa.
What seed is best for overall health?
Flaxseeds are often considered one of the best seeds for overall health, as they are high in fiber and omega-3 fatty acids.
