Fibre, vitamins, and protein are essential to your body, and you can get them not only from fruits and vegetables but also from different seeds. If you are vegetarian, taking seeds into your diet to meet your daily fibre, vitamin, and protein requirement is a good option. Some of the sources that can fetch you these essential nutrients are flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds.
Flaxseeds help manage your cholesterol and blood pressure and also protect against cancer. A surprising 95% of flaxseed content is fibre. They are of two types, golden and brown, which are equally nutritious. Besides, they contain good amounts of protein and omega-3 fatty acids. They include one of the essential vitamins, thiamine, needed in energy metabolism and cell functioning. It also contains copper, which is needed for brain development. Additionally, flaxseeds are also rich in carbs, fats, manganese, magnesium, selenium, phosphorus, zinc, iron, and folate.
Chia seeds are highly nutritious, and just like flaxseeds, they are rich in fibre, protein, and vitamins. Their 100 grams can provide you with nearly 34 grams of dietary fibre. They are loaded with antioxidants, support weight loss, reduce blood sugar levels, and lower the risk of heart disease. They contain important nutrients for bone growth, like calcium, phosphorous, and magnesium. Additionally, they contain carbs, iron, zinc, phosphorous, thiamine (vitamin B1), and niacin (vitamin B3).
Pumpkin seeds have various health benefits, including improving heart health, lowering blood sugar levels, improve sperm quality and sleep. Pumpkin seeds are high in antioxidants which is good for your health. Along with fibre, protein and vitamin K, pumpkin seeds are high in magnesium.
Sesame seeds, a source of plant protein, are also a good source of fibre. These seeds help lower cholesterol and blood pressure, keep bones healthy, reduce inflammation and blood cell formation, and control sugar levels. Both hulled and non-hulled sesame seeds contain thiamine vitamin B1), niacin (vitamin B3), and vitamin B6.
Sunflower seeds are very healthy for your body that are rich in healthy fats, vitamins, and minerals. Seeds of sunflowers contain carbs, fibre, vitamin E, zinc, and manganese. Sunflower seeds help in reducing inflammation, heart disease, and diabetes.
Quinoa seeds are packed with nutrients and contain antioxidants and anti-inflammatory plant compounds. Their fibre contents are higher than several grains like brown rice. These seeds promote your bowel movement and support your digestive health. Since quinoa seeds are gluten-free, they are good for people who are intolerant to gluten. Additionally, they are a good source of protein, containing all nine essential amino acids that your body is not able to make on its own. They are also high in antinutrients, so it is important to take them as advised by your nutritionist.
Making healthy food choices when the world is full of junk foods is necessary. You can include these options in your diet. However, you should talk to your dietician first to know about the number of seeds to be taken based on your body's needs.
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