From aiding weight loss to promoting heart health: 5 super seeds and their health benefits; ways to eat them

• Seeds are extremely nutritious and contain several vitamins, minerals, healthy monounsaturated fats and polyunsaturated fats

• These antioxidant-rich seeds can offer major health benefits and can be consumed as part of a healthy diet

• Here, we describe the five of the healthiest seeds you can eat and how they can help you lose weight, improve heart health and stabilise blood sugar levels

New Delhi: Seeds have gained immense popularity owing to their nutritional benefits – ranging from regulating blood sugar levels and lowering cholesterol to improving cardiovascular health and weight loss. Seeds are great sources of dietary fibre, protein, healthy fats, and several essential vitamins, minerals and antioxidants. Seeds are extremely nutritious and can be consumed as part of a healthy diet.

In the modern era, good health is a challenge by itself. Growing awareness about wellness and the role of nutrition fuelled minds to go back to traditional foods. Recently, oil seeds are gaining increasing attention for their positive impact on disease prevention and health promotion. Despite being small in size, they are termed as ‘superfoods’ for the role they play which is beyond basic nutrition. And attention has now been shifted from relief to prevention and cure. We asked Greata Sherene Robinson, a nutritionist at Cloudnine Group of Hospitals, Chennai, to gain a better insight into various seeds, which are sometimes referred to as ‘super seeds’, and how they are beneficial to your health.

5 super seeds and their health benefits that you must know

Chia seeds

Safe serving size – 1.5 tablespoon (20g)

• These tiny black seeds are packed with benefits. The consumption of chia seeds has increased rapidly in recent times because of the numerous health benefits:
• Chia seeds are a strong source of protein and essential amino acids (EAA) and appear as a promising source for bioactive peptides.
• They are rich sources of omega-3 fatty acids which are associated with reduced risk of coronary artery disease (CAD), HTN, type 2 diabetes mellitus, arthritis, and cancer.
• Being an excellent source of dietary fibre which also includes insoluble fiber – which has the water holding capacity. This induces a sense of fullness thereby reducing appetite, increases satiety, and helps in weight loss.
• The antioxidant-rich seeds contain phenolic acids and flavonoids which can help prevent us from neurological disease, inflammation, immunodeficiency, ischemic heart disease, stroke, Alzheimer’s and so on.
• Packed with B vitamins and several minerals, they can prevent a whole lot of diseases and improves overall health and well-being.

Flax seeds  

Safe serving size – 1 tablespoon (5g)

• Flax seeds are commonly available in all kinds of today’s food, ranging from crackers to smoothies. They have innumerable health benefits which are listed below:
• The dietary fibre present in it helps in controlling appetite, blood glucose, promotes laxation, and decreases blood lipids thereby preventing lifestyle diseases.
• They contain phytoestrogens which stabilises the hormonal level that affect the premenstrual symptoms, menopause and decrease hot flashes in women.
• Alpha linoleic acid (ALA) plays a strong role as anti-inflammatory, thereby reduces the production factor that promotes inflammation.
• The vitamin E helps in promoting sodium excretion in urine, reduces cholesterol, and lowers blood pressure, heart disease and Alzheimer’s disease.
• Lignans help in cancer prevention and research states that it reduces the risk of breast, prostate, colon, and thyroid cancer.

Pumpkin seeds

Safe serving size – ½ cup (100 g)

• This green seed is a powerhouse of nutrients. It is commonly consumed as a snack in many places all around the world. Some of the health benefits of pumpkin seeds include:
• As always, these seeds are also good sources of proteins, unsaturated fat and contains omega-3 fatty acids which improve endothelial function, thereby improving overall health.
• The B vitamins and vitamin E present in it act as anti-ageing and help strengthen the immune system.
• Your depressed mood can be enlightened with a spoon of pumpkin seeds as they contain L-Tryptophan which improves mood, prevents insomnia and it converts into serotonin in the body which ensures you with sound sleep.
• They are an excellent source of magnesium and zinc, which helps in greater bone density, releases parathyroid hormone (PTH) and zinc on general boosts hair growth and also plays a vital role in pregnancy.
• The phytoestrogens prevent hyperlipidemia and osteoporosis for menopausal women. It is also useful in treating joint pain.

Sunflower seeds

Safe serving size – 2 tablespoon (30 g)

• These are found inside the center of the bright yellow coloured sunflowers. They are a bundle of nutrients with benefits:
• They are an excellent source of vitamins and minerals like zinc and selenium which fights against infection and inflammation. The antioxidant property on it reduces the risk of prostate cancer.
• The vitamin B1 present in it can keep us active by providing ample energy to the body.
• The essential fatty acids and phytosterols present in these regulate cholesterol levels and decrease the chance of coronary artery disease.
• Vitamin E being the key nutrient along with essential fatty acids helps in formation of collagen and elastin which gives you glowing skin. To all the preggy moms out there, you must try these.
• Magnesium present in it helps in the maintenance of nerve, muscle tone of the body. It also prevents muscle cramps, hypertension and migraine.

Hemp seeds

Safe serving size – 1 tablespoon (15 g)

• This small brown seed packs a good source of amino acids, protein, fibre and essential fatty acids. It is an Asian crop used for more than 10,000 years.
• All the 9 essential amino acids that the body doesn’t contain are present in this seed. They contain 20 amino acids and are a storehouse of proteins.
• It’s a source of key vitamins and minerals and prevents the body from so many diseases.
• The arginine present in it helps in ammonia detoxification, fetal growth, insulin resistance – thus benefitting heart health.
• The PUFA present in this reduces cancer, cardiovascular disease, rheumatoid arthritis, high blood presure, inflammation and autoimmune diseases.
• Seeds being a rich source of fibre can help reduce appetite, stabilise blood sugar and promote gut health.

How to add seeds to your diet

Now as we know the benefits let’s look at the ways we can add them to our food and make it nutritious.