Importance of Seeds in our Diet



Seeds  are small but they have wonder benefits, we may have heard the name of seeds such as pumpkin seeds, chia seeds, sesame seeds  and sunflower seeds but we normally forget to include these seeds in our daily meal.


We should include these seeds in our daily diet because its loaded with vitamins and minerals 


Also it contain good amount of protein, even a small amount of seeds give us good amount of protein


Here are some seeds which gives us very good health benefits.


Pumpkin seeds


Pumpkin seeds are light green in colour , these seeds are packed with zinc, magnesium and contain good amount of antioxidant. Eating  only small amount of pumpkin seeds can give you good amount of nutrients which includes heart health, hair growth and also good for diabetes 


Pumpkin seeds and seed oil also contain decent amount of polyunsaturated fatty acid, iron and vitamin B2. Due to antioxidant property  they help to improve immunity and reduce inflammation 


Sesame seeds


Sesame seeds is very oldest oilseeds known, this seeds are tiny but packed with good amount of nutrients, these seeds contain protein ,calcium, iron and copper, and omega 6 fatty acids, sesame seeds which are extremely beneficial for  health,  they have nutty flavoured and used as seasoning, sweet preparation, and for garnishing.


Sesame seeds cure anaemia  control diabetes and blood pressure, they contain an antioxidant ,and monounsaturated fatty acids which helps in lowering LDL and increasing HDL levels in body, this prevent the risk of heart disease and stroke, sesame seeds also contain good amount of calcium and zinc which helps to improve bone health



Chia seeds


Chia seeds are small tiny seeds available in white, black and brown colour and contain good amount of fibre , minerals and omega 3 fatty acids. Chia seeds also has many health benefits. They improve heart health and due to its fibre content, help in weight loss.


They are rich in protein included all essential amino acid for vegetarian, its always a good option to take chia seeds as its a gluten free protein sources 



Flax seeds


Flax seeds are browny shiny flat oval shape seeds brown or yellow in colour. These seeds contains insoluble fiber and omega 3 fatty acids. They have many health benefits as they help in maintain normal blood sugar and boost immune system improve metabolism and reduce risk of cardiovascular disease 


So to summarise, all seeds have there own property and give us health benefits so we must start using these seeds in our daily diet. We can easily incorporate this seeds in our daily meals because they dose not need any special  preparation.


Here are some tips to incorporate this seeds in our meal to enhance the meals quality

  • Soak seeds in water before you use, it helps to maximise the benefits.

  • Add this seeds in your smoothies,  yogurt and vegetable juice

  • Add this seeds to make granola bar with nuts bar and  sweet dishes

  • Use them in toppings and garnishing

  • Seeds can be added to your salad and stir fried vegetables

  • Add seeds in gravy

  • Roasted seeds can be included with snacks 

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