Just as we shouldn’t judge a book by its cover, in the same way we shouldn’t judge food by its size. All kinds of fruits and vegetables are of excellent quality. So are its seeds, which are powerhouses of essential vitamins and nutrients. However, we refrain from exploring the full potential of any food. and decided to leave out the seemingly unnecessary part. The same is the case with seeds where we tend to overlook their benefits. But there are some healthy seeds that are highly nutritious and can do wonders for your health.
HealthShots reached out to Karishma Chawla, a nutritionist and lifestyle educator in Mumbai. to explore must-have healthy seeds
6 Healthy Seeds You Must Add to Your Diet
Seeds are rich in fiber. They have all the starting materials needed to evolve into complex plants. And that is why they are highly nutritious. It’s also loaded with healthy monosaturated fats. polyunsaturated fats and other essential vitamins, minerals and antioxidants. when consumed in moderation as part of our daily diet They can help lower blood sugar, cholesterol and blood pressure. Some people also eat the seeds to lose weight.
If you are looking for a list of the healthiest seeds. Here’s what our experts have shared with you!
1. Watermelon seeds
Watermelon seeds contain omega-6 fats. They are a great source of B-complex vitamins and minerals such as magnesium, phosphorus, zinc, iron, potassium and copper!
2. Pumpkin seeds
“Pumpkin seeds contain MUFA and omega-6 fats. They are also rich in vitamin E and B-complexes. It also contains minerals such as magnesium, copper, potassium, calcium, iron, magnesium, zinc and selenium, experts say.
3. Sunflower seeds
Sunflower seeds contain omega-6 fats and are a rich source of vitamin E and B complex. It also contains minerals such as calcium, iron, manganese, zinc and the amino acid tryptophan.
Also read: Should Chia Seeds be Added to Your Diabetic Diet? Experts Share Insights
4. Chia seeds
Chia seeds are a good source of omega-3 fats along with minerals like iron and calcium.
5. Flax seeds
“Flax seeds are a very rich source of omega-3 fats, fiber, vitamin B1 and minerals such as copper, magnesium and selenium.”
6. Papaya seeds
Papaya seeds are rich in minerals such as calcium, phosphorus and magnesium. They have strong antibacterial and anti-inflammatory effects in the digestive system as well.
Read more: Learn how to roast pumpkin seeds at home for a healthy and ‘chatpat’ snack option.
Why you should include whole grains in your diet
In addition to the above reasons Here are some other reasons. Here are some other things that seeds should be part of your daily diet.
1. Have Good Fats
Seeds contain good fats that keep blood cells healthy while promoting brain function.
2. Reduce Inflammation
like nuts The seeds regulate the level of inflammation in our body. which prevents signs of aging and reduces the risk of heart disease
3. Contains plant sterols
Seeds are rich in plant sterols. This helps monitor cholesterol levels and reduce the risk of cancer.
4. Helps Prevent Weight Gain
over time If the seeds are consumed regularly These seeds can help prevent unnecessary weight gain.
“Seeds such as flaxseeds and chia seeds should be consumed by women as a source of omega-3 fats, but must be avoided by men as they contain phytoestrogen. People should avoid heating them as they are heat-sensitive omega-3 fats. or watermelon seeds They should be eaten in small amounts to benefit from the vitamin and mineral content. Large amounts increase omega-6 fat consumption and reduce the benefits of omega-3 fat,” concludes Shah.
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