Power packed seeds

5 Power-Packed Seeds For Better Nutrition

Seeds have been a go-to snack for years, for all the right reasons. Tiny but mighty, these seeds are a powerhouse of healthy fats, fiber, and essential vitamins and minerals. From chia seeds to sesame seeds, they offer a range of health benefits and can be easily incorporated into any dish!

Here are the top 5 seeds to start incorporating into your diet and some simple ways to use them!

Flax Seeds

Also known as lin seeds, these are most commonly available in grocery stores and usually come in two different colors: yellow & brown. Apart from being loaded with omega-3 fats, protein, it is also a great source of potassium which helps lower blood pressure. It is an excellent source of lignan (a type of antioxidant), which helps to reduce inflammation and helps reduce the risk of heart disease and cancer. Flax seeds are also helpful in suppressing appetite and helps support weight loss due to their great fiber content.

How To Use Them?

Roast the seeds, finely powder them in the spice grinder and, add 1 tsp to your flour mix, cereals, smoothies & bread.

Here is a quick recipe to incorporate into your meal plan!

Apricot Energy Balls with Flax Seeds

Chia Seeds

These tiny, black seeds are a great source of protein and are the best-known plant-based source of healthy omega-3 fats. They have a great ratio of omega 3: omega 6 fats, which helps to fight inflammation, reduce the risk of obesity and heart diseases. Packed with fiber, it helps to regulate bowel movements, improve gut health and also suppress appetite which in turn aids in weight loss..

This super seed is also an excellent source of calcium. Isn’t it surprising to know that 2 ounces of chia seeds contain more calcium than a cup of milk!

How To Use Them?

Soak about 1 tbsp of chia seeds in a bottle of water and consume it along with the water. Alternatively, it can be used in smoothies, puddings, or as a part of salads.

Pro Tip: Always soak chia seeds before consumption for better digestion and nutrient absorption.

Here is a fun recipe to consume chia seeds!

Mocha Chia Seeds & Nuts Truffle

Pumpkin Seeds

These green colored seeds also known as pepitas have a great nutritional profile. With about 5g of protein per ounce, they can be used as the perfect protein-rich addition to a snack! Also rich in phosphorous, magnesium, and zinc, these seeds enhance immunity, lower cholesterol levels and also prevent kidney stone formation. Consume these seeds to regulate your sleep cycle and improving your mood as they contain tryptophan.

How To Use Them?

Roast about 1 tbsp of pumpkin seeds and add them to your soup or add it as a crunchy element to your regular salads.

Want to add an easy go-to-snack to your boring day? Try this recipe out!

Roasted Pumpkin Seeds

Sesame Seeds

Commonly used in Asian cuisine, these black and white seeds are not only a great source of iron and copper but also calcium, magnesium, zinc, and many several vitamins and minerals. They contain lignan (a type of dietary fiber) which helps to reduce cholesterol and reducing stress hormones. Packed with antioxidants, it helps to reduce signs of aging and boost skin and hair health. It is considered as a superfood in Ayurveda because of its heat-generating properties, which makes it a great winter food!

How To Use Them?

Add 1 tablespoon of sesame seeds to your granola, energy bites, or bring a twist to savory dishes with addition to curries, noodles, rice, or soups.

Add a sweet note to your day with this beautiful sesame seed recipe!

Sesame Ladoo

Sunflower Seeds

These black-brown seeds are a great source of B Vitamin (Folate) which is essential during pregnancy and also considered to reduce the risk for heart conditions. Being rich in antioxidants such as Vitamin E, helps to improve skin glow, reducing inflammation, and also helps to moisturize the skin reducing the appearance of scars. These seeds are also found to have lower cholesterol and reduce the severity of asthma and lower blood pressure.

How To Use Them?

Add 1 tbsp of these roasted, de-hulled seeds to your regular sandwich, muesli or simply prepare a nut butter with this seed.

Want to get the added benefit of all five seeds? Check out this super simple recipe!

Healthy Trail Mix

Nutritional Advice: Make sure to introduce these seeds gradually into your diet to avoid digestive problems.

Author: Akansha Laddha (Nutritionist)