Hello and welcome to The Lifestyle Mania's new blog. We will discuss the importance of seeds in your diet as part of our ongoing Healthy Eating Series. Seeds are known to be nutrient-rich and can be consumed daily for a variety of health benefits. Known for their abundance of fibre, fats, vitamins, minerals, and antioxidants, seeds can be used in a variety of dishes.
Seeds are life's givers. This is because they are nutrient-dense and form the basis of a healthy, natural plant-based diet. Seeds are often referred to as "powerhouses."
Seeds come in a variety of colours, shapes, and sizes. But there are a few worth highlighting because of their extreme versatility and nutritional value.
Here’s why you should incorporate it in your diet today:
👉They are a good source of dietary fiber, which slows down digestion and helps keep your digestive system under control..
👉They provide you with healthy fats, which nourish your blood cells and help maintain brain function.
👉Along with nuts, they help to reduce inflammation in the body, which slows down the ageing process and lowers the risk of heart disease and other chronic illnesses.
👉They contain plant sterols, which lower cholesterol levels and reduce the risk of cancer.
👉They are rich in trace minerals like selenium, magnesium, copper, and zinc, which our bodies require.
👉Consumed over time and on a regular basis, seeds can help prevent weight gain.
The best seeds to keep in your home are:
Chia Seeds
They are dark and round with a silvery glow. These can be found whole or ground.
Nutritional benefit: Constipation, nervousness, insomnia, and mental focus can all be improved with this omega-3 fatty acid-rich food. Chia seeds are a good source of protein, as well as fibre. As well as being gluten-free, they are also very low in carbs. Weight loss is a result of regular use of this product. Magnesium, calcium, and phosphorus are abundant in these foods. Moreover, they do not need to be ground in order to obtain all of their beneficial oils and fibres. As well as reducing inflammation, chia seeds regulate blood sugar levels.
10-20 gm of chia seeds should be consumed two to three times per day.
After being soaked in water overnight, they should be consumed the next day. It is possible to eat them raw, soak them in juice or add them to porridge or smoothies, or bake with them.
As well as cereal, yoghurt, vegetables, and rice dishes, you can sprinkle them on top of them.
Nutritional value: One tablespoon has 60 calories with 3 gm protein, 3 gm fat and 5 gm carbs.
Flax Seeds
A hard, smooth, and shiny shell covers flax seeds, which are slightly larger in size than sesame seeds. According to whether the flax is golden or brown, their colour ranges from deep amber to reddish-brown. Despite their soft crunch, ground flaxseeds are more easily absorbed.
Nutritional benefit: Flax seeds have been linked to improved heart health and a lower risk of heart disease, according to studies. A good source of fibre, they also help lower cholesterol levels. Flax seed (also known as linseed) is one of the best sources of plant lignans, which are antioxidants. Flax comes in golden and brown varieties, and both can be ground to increase absorbency.
First, grind the flax seed shells in a blender or coffee grinder to make them more pliable. Because the seeds will pass through your body undigested, the omega-3 content in the seeds will not be absorbed. When baking or blending smoothies, shakes, yoghurt, oatmeal, cereal or casseroles, add the coarsely or finely ground super seeds to the mix.
One tablespoon of whole flaxseed contains as much fiber as half a cup of cooked oat bran. Consume 1 tablespoon of grounded flaxseed two to three times a day.
Nutritional value: One tablespoon has 37 calories with 1 gm protein, 3 gm fat and 2 gm carbs.
Pumpkin Seeds
Pumpkin seeds are small, flat seeds that are produced by the fruit. A slight crunch and a nutty flavour characterize them.
Nutritional benefit: Adding these nutty seeds to your diet doesn't have to wait until Halloween. Pumpkin seeds, also known as pepitas in Spanish, are high in unsaturated fats, which keep your body running smoothly. Iron, magnesium, testosterone-boosting zinc, and vitamin K are all found in the seeds, which help maintain high energy levels.
You should buy pumpkin seeds unroasted and unsalted, preferably raw. Warming them slowly increases their flavour and digestibility during winter months. Aside from the above, you can also eat them raw by adding them to salads and soups, or blend them into salad dressings and smoothies.
A good source of monounsaturated fat, magnesium and phosphorus as well as iron and zinc are pumpkin seeds. In addition, they contain more than 8 grammes of protein per ounce of weight.
Nutritional Value: One tablespoon has 47 calories with 2 gm protein, 4 gm fat and 1.5 gm carbs.
Sesame Seeds
Sesame seeds are tiny, flattened oval seeds. These have a nutty flavor and a delicate, almost invisible crunch.
Nutritional benefit: Sesame seeds contain highly active antioxidants that help protect the liver from oxidative damage and help reduce inflammation. In addition to lowering cholesterol, they are one of the best sources of calcium among plant-based food sources.
Moreover, they are rich in copper, which is essential for numerous enzymatic reactions in the human body.. It is believed that black sesame seeds contain more antioxidants than the off-white variety.
With it, you can dress salads, soups, and steamed vegetables. Even Dalia and sandwich fillings can benefit from its addition.
Nutritional value: One tablespoon has 51 calories with 2 gm protein, 4.5 gm fat 4.5 gm fat and 2 gm carbs.
Hemp seeds
Tiny, flat, yellowish-green seeds with a soft texture and nutty taste.
Nutritional benefit: Besides being a complete protein, hemp seeds contain a high amount of calcium and essential fatty acids. As well as containing chlorophyll, they contain over twenty trace minerals and are a great source of fibre and vitamin E.
The seeds are rich in vital minerals such as iron, calcium, and magnesium, which provide energy and build bones. They also contain omega-3 and omega-6 fatty acids.
Add them to everything – cereals, shakes, soups and salads.
Nutritional value: One tablespoon has 57 calories with 3 gm protein, 4 gm fat and 1 gm carbs.
Basil Seeds
They look similar to sesame seeds but are black. The type that you eat typically comes from sweet basil, Ocimum basilicum, which is the plant commonly used to season foods. For this reason, the seeds are typically referred to as sweet basil seeds. They also go by many other names, including sabja and tukmaria seeds
Nutritional benefit: Rich in alpha-linolenic acid (ALA), which is derived from Omega-3 fatty acids in the seed's fatty acid composition Body fat burning metabolism is boosted by these acids. The high fibre content keeps your stomach fuller for longer and prevents unwanted cravings from arising. Weight loss is aided by this supplement. In addition, it acts as a cooling agent and helps reduce body heat.
Prevents constipation and bloating. Rich in vit K and protein hence its good for skin and hair. Can consume 2 to 3 teaspoon in a day by soaking in water.
Basil seeds can be used similarly to chia seeds; sprinkle over salads, stir into nonfat Greek yogurt or use in baked goods, like 20/20 waffles, 20/20 pancakes, and 20/20 muffins—just be sure to soak them first. They soak up water much more rapidly than chia seeds, so they’re ideal for making chia (or basil, rather) seed puddings, and jellies/jams. Another great way to reap the benefits of them is to blend them into smoothies. Not only will it make your smoothie thicker, but more filling too.
Nutritional value: One tablespoon (13g) serving of basil seeds is 60 calories and contains 7g carbs, 7g fiber, 2g protein, 2.5g fat, and 1,240 mg omega-3 fatty acids
Quinoa
Nutritional benefit: A popular superfood, with lots of health benefits like being rich in protein and antioxidants. One of the reasons why it is a better alternative to white rice is its low glycemic index, meaning that it will not spike your blood sugar level quickly to stimulate hunger and contribute to weight gain. The versatility of quinoa also makes it easy to incorporate into your diet.
It is gluten free, high in proteins and one of very few seeds containing all nine essential amino acids.
Its rich in minerals, high in fiber and contains various antioxidants.
So, now that you are aware about the healthy benefits of seeds, you can include them in your diet and make your meals nutritious, thus leading an even more fulfilling and meaningful life!
Nutritional value: Cooked quinoa consists of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat.
One cup (185 grams) of cooked quinoa contains 222 calories.
The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are:
- Calories: 120
- Water: 72%
- Protein: 4.4 grams
- Carbs: 21.3 grams
- Sugar: 0.9 grams
- Fiber: 2.8 grams
- Fat: 1.9 grams
Sunflower Seeds
Nutritional benefit: Low-cost sunflower seeds contain heart-healthy omega-3 fatty acids as well as selenium, copper and antioxidant-rich vitamin E. Exercise recovery can be enhanced by high levels of vitamin E, which reduce training-induced oxidative stress in the body. Also, they're high in folate, an essential nutrient for women. As a result of its high fibre content, it keeps you fuller for a longer period of time
Add it to anything, cereal, salad, sandwich fillings or even smoothies.
Nutritional value: One tablespoon has 51 calories with 2 gm protein, 4.5 gm fat and 2 gm carbs.