Seeds may be tiny in size and stature, but they are a powerhouse when it comes to nutrition. These little superfoods are filled with necessary vitamins, minerals, healthy fats, fibre, and antioxidants that all play a significant role in overall health and wellness. Whether you sprinkle them on salads, add them to smoothies, or snack on them, seeds provide a myriad of benefits that make them a staple in your daily diet.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Dietician, ShardaCare, Health City - Noida, explained why seeds must be a part of your daily diet. Here is everything you need to know and what she shared with us.
1. Nutrient-Dense Superfoods
Seeds are packed with nutrients that benefit different body functions. They have a balanced mix of proteins, healthy fats, and carbs, which make them a balanced food to include in meals. For example:
- Chia seeds are rich in omega-3 fatty acids, fibre, and calcium.
- Flaxseeds contain lignans, which are antioxidants in nature and contribute to heart health.
- Pumpkin seeds contain magnesium, which contributes to muscle function and bone health.
- Sunflower seeds are rich in vitamin E, an antioxidant for skin health.
2. Heart-Healthy Benefits
Many seeds are high in heart-healthy fats, such as omega-3 fatty acids and monounsaturated fats. These fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), lowering the risk of cardiovascular diseases. Flaxseeds and chia seeds, in particular, have been linked to improved heart health due to their ability to reduce blood pressure and inflammation.
Also Read: Chia Seed Pudding For Hair Growth: Try This Recipe To Stop Hair Thinning
3. Aiding Digestion and Gut Health
Fibre is a key ingredient for a healthy gut, and seeds are a rich source of soluble and insoluble fibre. It regulates bowel movement, prevents constipation, and maintains a healthy gut microbiome. Chia seeds and flaxseeds, when soaked, create a gel-like texture that facilitates digestion and gives a sense of fullness.
4. Weight Management
Consuming seeds can aid in weight loss by making you feel fuller longer. Seeds contain fibre and healthy fats that slow down the body to digest food, suppress hunger cravings, and discourage overeating. Research indicates that incorporating seeds such as flaxseeds and chia seeds into diets can lead to weight reduction because they suppress appetite and improve metabolic health.
5. Immune System Strengthening
Seeds also have essential minerals like selenium, magnesium, and zinc that help to strengthen the immune system. Pumpkin seeds are a great source of zinc, which is famous for fighting infections and aiding in healing wounds. Sunflower seeds, which are full of vitamin E, also help in immune support through cell protection from oxidative stress.
Also Read: Indian Spices Women Over 30 Years Should Avoid, As Per Expert
6. Skin and Hair Health
Owing to their nutritious content, seeds can also contribute to healthy hair and glowing skin. Sunflower seeds contain vitamin E which contributes to skin flexibility and anti-ageing, resisting early wrinkling of the skin. Chia and flaxseeds have omega-3 fatty acids in them, which nourish the scalp and trigger hair growth and are hence one of the very effective home remedies for stronger hair and glossier hair.
How to Incorporate Seeds into Your Diet
It is easy and convenient to include seeds in your daily diet. Here are some simple expert-approved ways to reap their rewards:
- Sprinkle chia or flaxseeds on yoghurt or oatmeal.
- Add pumpkin or sunflower seeds to salads and soups for added crunch.
- Mix seeds into smoothies for an added nutritional boost.
- Substitute ground flaxseeds for eggs in baked goods.
- Munch on roasted pumpkin or sunflower seeds for a healthy, filling snack.
Bottomline
Seeds are small, but their health benefits are extensive. Adding a mix of seeds to your daily diet can result in better digestion, cardiovascular health, immunity, weight management, and even healthier skin and hair. According to experts, i you're in search of a superfood or a natural solution to boost your well-being, seeds are an easy yet effective addition to an overall balanced diet.