New ‘Superfoods’ that you often overlook- SEEDS!

By Ruchi Sharma

When we think about health and nutrition, we often include nuts, green leafy vegetables or even fruits. But most of us would never consider edible seeds as super foods. Wait! You are thinking it’s crazy to even consider eating seeds, forget considering it as a nutrition source. But there is actually a whole list of seeds you should eat that actually are a power house of health and nutrition. These are loaded with Iron, Magnesium, Phosphorus, Calcium, Vitamins and more… A perfect little snack or an accompaniment to some other snack, they can easily become a part of your daily diet and you won’t even realize when those little seeds help you with your daily requirement of nutrition intake. Here’s a list of a few edible ‘super food’ seeds that you can include in your diet!

Pumpkin Seeds

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These are not only full of vitamins and minerals but are actually quite delicious too. Though it may take some time for you to develop its taste. They are also known as Pepitas and are an excellent source of Zinc which is very good for boosting immunity. They can even help in lowering blood pressure and increasing good cholesterol. They can even help in preventing kidney stones. You can eat them directly from packet or have some baked in the oven for an excellent snack. The can even be seasoned with spices or salt as per your taste. You can include them as a topping over oatmeal or soups or even include it in the batter for muffins and cakes. But keep a check on the portion size since they are high in fiber, calories and good fats. Too much consumption can lead to weight gain and bloating.

Watermelon seeds

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Being high in protein and zinc, they are one of the most nutrient dense seeds having copper, potassium, omega 3 and omega 6 fatty acids and more. Roasted watermelon seeds are a great crunchy snack. Can help with skin issues like acne and can even prevent dullness or early ageing of skin. Being magnesium and zinc rich makes them a good booster of healthy hair as well. They can even help in preventing osteoporosis.

Chia Seeds

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Very high in proteins, carbohydrates, omega 3 acids, antioxidants, calcium and fiber, this superfood helps in maintaining a healthy body weight. They are actually very similar to flax seeds when its health benefits are considered. Again, you can try it over salads or add it to your breakfast cereal bowl. Their mild nutty taste helps in adding the texture to baked breads and muffins. Take care to intake a lot of water after consumption of chia seeds since they might cause constipation otherwise. They are an amazing vegan substitute for an egg when made to a gel like consistency using water.

Sesame seeds

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Being an excellent source of copper and manganese makes them different. They are actually considered in the family of spices. Apart from the above they are also a source of fiber, calcium, phosphorus, vitamin B1, Zinc and Iron. Thus, making them useful specially for women. They are also high in Selenium, which can decrease the risk of chronic disease. Its oil is frequently used for cooking. Also, tahini dip is made primarily from sesame seeds. A good honey chili potato dish is incomplete until some sesame seeds are sprinkled over it!

Flax Seeds

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These have gained a lot of popularity over last few years. Also, known as linseeds or Alsi seeds, this superfood can protect against heart diseases, high cholesterol, some types of cancer and even diabetes. Nowadays, flax seed oil is also available in the market. Great source of fiber, omega-3 fats, potassium, protein and specially lignans which are a type of antioxidant. Ground flax seeds are easy to digest. They also complement as an addition to smoothies, cereals or in baked goodies. Too much flax seeds intake can have laxative effect. Some studies suggest that they can help with weight loss as well.

Sunflower Seeds

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Rich in Vitamin B, Vitamin C, antioxidants and Folate, they are very good for hair and skin. They have mono-saturated fats and omega 6 fats that can help in lowering cholesterol levels. They can even help in reducing the severity of asthma. Some studies suggest that they can act as cancer inhibitors. They are preferably eaten without shells and can be either taken salted or regular depending on the sodium intake levels.

Carom Seeds

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Also, known as Ajwain they are actually a spice but an excellent super food. Its consumption helps with digestive problems. Considered as a great booster for a healthy body, it even has healing properties. They are rich in iron and drinking caraway water regularly can not only help with digestive issues but also is a medicinal herb for boosting kidney and liver health. Studies suggest that it can also help with asthma and arthritis issues.

Grape Seed

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You might have come across grape seed oil when shopping for grocery or beauty products. Grape seed extract is a type of dietary supplement. It has been found that it can even protect against bacterial infections and is a superior antioxidant that includes Vitamin C, Vitamin E and Beta Carotene. It can help in reducing LDL Cholesterol and thus may help in reducing risk of heart disease. Particularly considered good for women since it can help in improving blood flow and improve collagen synthesis and bone formation.

Basil Seeds

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Being high in fiber and rich in plant-based omega 3 fat makes them special. It’s actually a main ingredient of a very popular delicacy- Falooda! Remember Sabja seeds that go into that delicious Falooda? They are actually basil seeds. They help in weight loss and studies suggest that they can be beneficial for gut health. In addition, they are a good source of minerals, calcium and magnesium.

We hope you incorporate a few of these ‘superfood’ seeds in your daily diet. Though you must avoid eating too much of them! The nutritional value of seeds go way beyond and we hope you benefit from some of them!