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7 Super seeds for healthy well being

Seeds, the small, tiny kernels are extremely nutritious and work wonderfully in terms of health as these seeds contain decent amount of essential nutrients such as vitamins, minerals, antioxidants, monounsaturated fats, polyunsaturated fats and fibres. The seeds are versatile because if you consume as a healthy diet it helps to lower blood pressure, bad cholesterol, blood sugar, weight management and can be used in different recipes as well.

The article will summarise the useful information about the super seeds and why they need to be included in daily diet.

1.Flaxseeds

flaxseeds

Also known as linseeds, are the brown, nutty flavoured seeds are the rich source of soluble fibre, omega 3 fatty acids and polyphenols.

The fibres help to reduce the appetite, regulate bowel movements and improve digestive health.

Omega 3 fatty acids ma inly alpha linolenic acid (ALA) benefits the eye, brain and other heart related issues. The important thing is omega 3 fats are available in outer shell of the seeds which human cant digest easily therefore it is better to consume in grounded form if want to raise omega 3 fatty acids level.

Has polyphenols mainly lignans which is plant like form of oestrogen helps in preventing cancer and also act as the antioxidants.

It has insoluble fibre content which helps to control blood sugar level so diabetic patient can try in various dishes for managing glucose level.

Flaxseeds are harder thus take it in a powder form otherwise it won’t be digested and not able to absorb essential nutrients.

You can sprinkle the powder to smoothies, shakes, yogurt, oatmeal or some baked dishes.

2.Chia Seeds

chia seeds
image credit: fitnessgenes.com

Same as Flaxseeds, these tiny are loaded with iron, folate, calcium, magnesium, omega 3 fatty acids and fibre. The iron and folate help to improve haemoglobin level.

Calcium and Magnesium improve the bone and dental health. Omega 3 fatty acids decrease the bad cholesterol in blood which may reduce the chances of cardiac diseases

It benefits the type 2 diabetic patient after high carb meal. Also, its above mentioned minerals enhance the bone health.

Good amount of protein and fibres make you feel fuller for longer thus reduce food cravings and helps in weight loss.

Adding to smoothies, yogurt, salads or muffin butter for daily diet.

3.Hemp Seeds

hemp seeds
image credit: medicalnewstoday.com

These are incredibly nutritious, mild, nutty flavoured seeds even though Hemp and marijuana both are from the same cannabis family however it does not give the same effect as Marijuana.

The seeds are the richest source of proteins means it benefits the health by providing all essential amino acids which body can’t produce. And also Contain high amount of minerals such as potassium, sodium, magnesium, sulphur, iron and zinc.

Due to its gamma linolenic content reduce the symptoms of PMS and Menopause. Also, its soluble and insoluble fibre content improve the digestive health.

It has the good ratio of omega 3 and omega 6 fatty acids. Omega 3 fatty acids improve the heart health and its anti-inflammatory action treat the symptoms of eczema. Therefore, patient with eczema prefer to use hemp seed oil supplement for treating itchiness and skin dryness.

4.Sunflower Seeds

sunflower seeds
image credit: healthline.com

These seeds also have the decent nutrient profile because has the good amount of protein, monounsaturated fats and Vitamin E.

Vitamin E neutralises the effect of free radicals and thus prevent aging. Anti-inflammatory properties reduce the symptoms of asthma, osteoarthritis and rheumatoid arthritis.

Sunflower seeds lower the risk of heart disease in middle aged and older people. Also has the role of decreasing the level of c reactive protein cause of various inflammations.

The fibre content and vitamin E reduce the possibilities of colon Cancer.

Seeds make the skin glowing and youthful by preventing wrinkles and fine lines. The essential fatty acids like palmitic oleic and linoleic acid encourage the formation of collagen which gives elasticity.

Contains the minerals such as copper, zinc and magnesium enhance the bone mineral density.

Highest amount of monounsaturated fats and omega 6 fats reduce the both good and bad cholesterol.

5.Pumpkin Seeds

pumpkin seeds
image credit: heart.org

These are the most commonly consumed seeds and contain the wide range of nutrients. Has the high amount of phosphorus, monounsaturated fats and omega 6 fats.

The phytosterols, plant compounds in seeds lowers the blood cholesterol. Also, it helps to treat bladder stones by decreasing amount t of calcium in the urine.

Good consumption of pumpkin seeds decreases the chances of breast cancer and its oil improve the symptoms of prostate cancer in men and also some urinary disorders.

Seeds has the antioxidants carotenoids and vitamin E help to prevent premature aging and chronic diseases.

Contain the Zinc supports the male fertility by improving sperm quality as deficiency of Zinc may the cause behind infertility.

Also possess the potential antifungal and antiviral properties to cure certain infections.

In women it helps to relieve the menopause symptoms.

6.Sesame Seeds

sesame seeds
image credit: thespruceeats.com

This is the most common and versatile household ingredient in Asia. And Just as other seeds, has the wide range of nutrients.

Same as Flaxseeds, good amount of nutrients is Lignans,Sesanin.The sesanin gets converted into another type of lignin called enterolactone.

Enterolactone act like the hormone oestrogen and lower than normal levels of lignan responsible for heart disease and breast cancer.

Also, it helps to cure the symptoms of inflammation and oxidative stress and osteoarthritis.

Sesame seeds is the best for skin as rich with zinc gives the elasticity to the skin and treat other skin related problems.

Makes the healthier digestive system due to its fibrous content.

Also has the Magnesium which helps to treat asthma and other respiratory problems by preventing airway spasms.

7.Wheat Germ

wheat germ
image credit: thesourcebulkfoods.com.au

This is another best option as nutritional powerhouse because   loaded with Fibre, protein, iron and Vitamin B.

The fibrous content of the seeds helps to prevent Constipation and manage appetite. As contains high amount of soluble fibres slows down the secretion of bile acids which is the cause of gallstones.

Regulate the blood sugar because of its low glycaemic index and therefore diabetic patient can replace the rice with wheat germ to overcome the blood glucose problem.

Wheat germ is also the excellent for some chronic diseases such as osteoporosis, Alzheimer’s disease, Cardiac Diseases and reduce the risk of breast cancer as well.

Remember one thing to store it in an airtight container in the freezer as its polyunsaturated fates content quickly turn it rancid.

You an make the healthy addition to smoothies, baking and cooking recipes.

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