Good things come in small packages, add these healthy seeds to your diet
We are living a very busy and fast-paced life, so much that we often forget to take care of our body and do not give it the care it deserves. The negligence can cost us a lot. Today, a lot of us are suffering from lifestyle diseases such as diabetes and hypertension. To prevent big diseases, we should take small steps to make our lifestyle better. Today, we have listed out 5 affordable and healthy seeds that you can include in your diet. They are loaded with vitamins and proteins. Let us take a look. Before that, let us understand what are these healthy seeds.
What are these healthy seeds?
Seeds are where the journey begins. It is these seeds that grow up to be complex plants. Seeds are usually packed with nutrition and including them in our diet can be a great source of vitamin, proteins, minerals and antioxidants.
Here is a list of 5 seeds that can be super healthy for you and are also affordable. Make them a part of your everyday diet and see how these small powerhouses change your life.
1. Chia Seeds
They are a great source of fibre and omega 3 fats. It also contains important antioxidant polyphenols. Polyphenols help in digestion issues, weight management, cardiovascular issues among many other benefits.
Omega 3 are Essential Fatty Acids (EFAs) that cannot be synthesized by our body and hence, it is important to have food that is rich in Omega 3. If taken after a meal, chia seeds can also help in improving blood sugar levels. It also reduces the risks of heart diseases.
How to consume chia seeds?
You can put a spoon of chia seeds in a bottle of water and keep it overnight. Have this water the next day and see how it helps your body.
You can also make some yummy and healthy chia seed puddings by adding banana, yoghurt and many more fruits.
Here is a recipe that you can follow-
2. Flax Seeds
Flaxseeds are a great source of Omega 3 and help in controlling inflammation and cholesterol levels in the body. It also contains both soluble and insoluble dietary fibres. This leads to better digestion, prevents constipation and regulates blood sugar. Flaxseeds also help to control hunger, thus, helping in weight control.
How to consume flaxseeds?
Flaxseeds can be eaten just the way they are or slightly roasted so that they taste better. It can also be included in our shakes or meals to make it extra tasty and healthy.
Read more- why should you include flaxseeds in your diet
Here are a few recipes to help you out-
3. Quinoa
Quinoa is a fat-burning grain that is completely gluten-free. Being gluten-free, it has become extremely popular these days. Quinoa is a great source of protein and high fibre content. It helps in reducing the risk of constipation, high cholesterol and high blood pressure.
It also helps in providing manganese that is essential for development and improving metabolism. Quinoa is rich in iron and helps the haemoglobin in our blood.
How to consume Quinoa?
The most amazing thing about Quinoa is that it can be eaten in multiple ways. It can be eaten raw and cooked. You can also grind it to make it a fine powder, and then, make a dough to eat as roti or even make quinoa patties.
Here are a few recipes to help you out-
4. Sesame Seeds
The Sesame seeds contain 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. This helps in keeping the risk of heart disease low and also reduces cholesterol level. They also provide protein that helps in building our body. They also help in improving bone health. It also has anti-inflammatory effects that can reduce the risk of obesity and cancer.
How to consume sesame seeds?
Having a handful of sesame every day is a good way to start. It can also be consumed after being roasted, sprouted or soaked in water. You can also make chikki or laddus using sesame seeds and jaggery for double the dose of health benefits.
It can also be added to sautéed vegetables to give your meal an extra oomph.
Here is a recipe for you-
5. Pumpkin Seeds
Pumpkin seeds are rich in antioxidant and can also be helpful in improving fertility.
They are also rich in phosphorus, monounsaturated fats and omega-6 fats. They also contain phytosterols which help in reducing blood cholesterol. A study had also shown that the consumption of pumpkin seed can reduce the chances of breast cancer.
As pumpkin seeds help in reducing the calcium in our urine, they can reduce the chances of bladder stones.
How to consume pumpkin seeds?
It can be consumed daily as roasted seeds or just by adding them to your salad.
Here are a few recipes for you-
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