Seeds are small but mighty kernels, high in vitamins, nutrients and minerals.
By definition, seeds are a plant’s unit of reproduction. Come to think of it, they are actually ‘embryos’ of crops at their very beginning stage of life. So if they contain all the nutrients essential for growing a healthy plant, imagine what they can offer our bodies when we eat them.
Seeds also leave a low environmental footprint on the Earth. They provide a similar nutritional profile as nuts and are a great source of plant-based protein. Seed-based products provide an alternative snack option and they are extremely versatile so they can be used in a variety of different recipes. Seeds provide an excellent source of protein and healthy fats. They boost optimal immune, hormonal, cardiovascular and digestive health and serve as a portable and gut-friendly fuel for athletes. They are great for snacking or added to yogurt and smoothies, grains, soups or salads as diet foods. Need more energy or a trimmer waist? There’s a seed for every health requirement!
Research suggests regular consumption of seeds may contribute to management of blood sugar and appetite as well as bone mineral density and may help lower risk for obesity and certain cancers. Seed sources are as diverse as their sizes and colours. While Chia is a member of the mint family, Pepitas are the hulled seeds of a pumpkin. Flowering plants are the sources of poppy, sunflower, nigella and mustard seeds. Sesame seeds develop in triangular-shaped pods on plants that can reach 9 feet tall and flaxseed comes from an annual herb also harvested for flax fiber. To prevent rancidity and extend shelf life of seeds with higher oil contents such as flax, chia, hemp, pepitas, sunflower and sesame, store tightly wrapped in the refrigerator or freezer. Here in a nutshell are some super seeds and their nutritional benefits.
Chia Seeds
These tiny seeds pack in 10 grams of fiber in a 2-tablespoon serving. Excellent source of Omega-3 fatty acids, fibre and minerals like calcium, manganese and phosphorus, chia seeds are very good for healthy bones and teeth. They lower insulin resistance (main cause of PCOD among women) and help fight diabetes, high blood pressure and cardiac problems.
Chia seeds don’t have any particular taste so you can add them to your breakfast porridge or even plain milk. Sprinkle them (whole or ground) onto cereal, vegetables, or yogurt. Soak them in water to add to cooked cereal or make a chia pudding with fruits as dessert or chia seed jam. Use it as a crunchy topping or mixed with liquid to form a gel for an egg replacement, nutrient-rich drink or tapioca-like pudding.
Pumpkin Seeds (Pepitas)
Pepitas (also known as pumpkin seeds) are an excellent source of monounsaturated fats, magnesium and phosphorous, and a good source of iron and zinc. These are easily available in India, are a tasty snack that boasts 16% of your daily iron needs in just ¼ cup.
Fresh roasted pumpkin seeds are an excellent snack, and you can enjoy them year-round sprinkled on oatmeal, baked into muffins, mixed into smoothies, or added to homemade granola and energy bars or just used to top salads, soups and breads. Please note they are high in calories too (100 gm = 560 calories), so limit your consumption.
Pomegranate Seeds
Pomegranate seeds or arils have lots of fiber and 40% of your daily requirement of vitamin C. They also contain heart-healthy antioxidants called polyphenols, Pomegranate seeds make a sweet and juicy low-calorie snack. Try them tossed in salads, mixed into yogurt, or made into jelly.
Watermelon Seeds
Surprisingly, watermelon seeds contain more protein than almonds and peanuts and are loaded with magnesium and zinc. They are also a good source of iron, niacin, and folate. Niacin and folate are B-vitamins that support the nervous system, digestive system, and promote healthy skin. These seeds contain healthy fats that have been known to improve blood cholesterol levels and reduce inflammation.
Flax Seeds
Flax seeds are one of the best sources of plant-based omega-3 fatty acids. They are also a rich source of dietary fibre and antioxidants. These super seeds help adjust your good (HDL) and bad (LDL) cholesterol ratios and thus protect your heart, promote fertility, relieve constipation, improve immunity and avert production of cancerous cells.
Adding flaxseed to your diet is easy. Bake it into muffins. Mix it in salads, yogurt, smoothies, oatmeal, cereal, shakes and soups. Ground flaxseed can even be used as an egg substitute, Flax Egg: 1 tablespoon ground flax seed plus 3 tablespoons warm water.
Sunflower Seeds
Found inside black-and-white striped hulls, one ounce of hulled sunflower seeds is rich in vitamin E and is a good source of folate. Because the body can’t absorb Vitamin E without fat, the oil-brimming sunflower seed is perfect for our bodies to utilise this important antioxidant to its fullest extent.They prevent asthma, osteoarthritis and rheumatoid arthritis. Just two tablespoons of sunflower seeds provide almost half of the recommended daily value of Vitamin E. With a low smoke point, sunflower oil can be used in cooking as well as salad dressings. Sunflower butter can be used as an alternative to peanut butter. Aside from salad toppings, you can add sunflower seeds to muffins or bread recipes, in vegetable dishes and in cereals or yogurt. Try crushed sunflower seeds as a tasty gluten-free coating for fish or chicken.
Sesame Seeds
An excellent source of iron and calcium, sesame seeds (also known as benne seeds) are used whole in savoury and sweet baking or pressed for flavourful oil. They are the seeds you see on a burger bun! Unhulled varieties are more nutrient-rich; black seeds have a toasty and smoky flavor. Tahini, made out of sesame seeds, is a favourite Arabic paste added to dips like hummus and moutabel. Sauté sesame seeds with vegetables or chicken, garlic, ginger and soy sauce or add them to breads, muffins or theplas and dhok theplas and dhok las to increase nutritional value. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect.
