सुमति भारव्दाज

21-01-21

"Super Seeds"

Seeds
August 15, 2020
Best known for the reproductive part of the plant "seeds" have everything that they need to grow.filled with vital natural energy and extremely nutrient dense is the reason these small and mighty seeds are called tiny "power houses" and little "super foods". The nutritional content in seeds supply a hefty dose of vitamins, minerals, proteins, essential oils, healthy fats and sufficient fibres to fit in all the healthy "must haves". If you want to benefit from the goodness of the seeds, give yourself a little love and incorporate some seeds into your daily diet to improve and protect your mind and body health and boost your energy. There are so many ways to enjoy the seeds in your daily meals, from roasted to raw and simply adding into your curds, yogurts, your delicacies, smoothies onto cooked vegetables or having a spoonful as a small snack. Although not all seeds from flowers, plants, vegetables, fruits and crops are edible, but some delicious and nutritious seeds which medical experts consider to be the ultimate super foods are actually ideal to feed your need for a healthier life. So here's our take on some super powered seeds that are burst with benefits. Chia seeds Best known as "energy provider" chia seeds will help you to feel full for long because of the high water content which they gain up to ten times their weight when soaked in water. Loss in appetite for a long helps in losing weight dramatically. since your body doesn't produce omega-3s on its own,you need to get them from other sources, chia's are Good source of omega-3 fatty acid which helps improving your memory, lowering your blood sugar levels and reduces risk factor for heart diseases.They are also rich in antioxidants and minerals like iron, calcium magnesium and zinc. Regardless of their dull taste you can add dash of seeds to your favourite recipes and smoothies soaked in water or coconut milk to fight off diseases and body weight. Sesame seeds Being warm in nature and enriched with oil most people enjoy these seeds in the form of dishes and sweet dishes in winter seasons only. But good source of protein,vitamin-E, fibre, amino acid and especially rich in nutrients vital to bone health, including calcium can be easily added to your diet any time of the year to obtain the benefits from these crunchy seeds. Where as the sesame oil is a good choice for salad dressings, seed butter or paste known as "tahini" enhances the taste of hummus and other meals.Sprouted, soaked or roasted seeds can be added to your salads, in making rich gravies, granola's and baked food. Flax seeds Emerging as "super food" flax seeds are packed with nutrients, fiber, protein and omega 3 fatty acid. Rich in plant based omega-3 fats, flax prevent cholesterol deposit in the blood vessels of the heart and help improve cardiovascular health. Packed with so much dietary fiber, flax seeds, promotes regulating bowl movement and improve your digestive health. If you are considering cutting down on animals proteins then flax seeds may just be a good choice for you. The versatile seeds and oil can be easily added to your daily diet and variety of recipes.You can add whole or ground flax seeds to bread, cookies, muffins or other baked goods or sprinkle ground seeds into smoothie or on to curds and cooked vegetables.You can also munch on some roasted flax seeds as a snack,they will keep you full for a long time. Sun flower seeds When it comes to nutritional goodness sun flower seeds emerge as a rich source of vitamin E and omega 6 fats. Functioning as antioxidants they play a big role in fighting several chronic diseases and helps reducing inflammation and cholesterol level. There are mainly two types of seeds one is grown for the eating purpose and the other for obtaining super healthy oil. But both type of seeds contain good amount of vitamin-E, protein and fiber to help not only fight diseases but helps in maintaining good skin, hair and slows down ageing. You can grab handful of roasted and salted seeds in shells and eat by cracking them or as shelled kernels for a snack. You can also add them to your homemade energy bars, trail mixes in making dips or sprinkle over baked vegetables and green salads. Pumpkin seeds Full of antioxidants, good source of phosphorus, potassium, magnesium, calcium and omega 6 fats and zinc, pumpkin or squash seeds helps in boosting your body's immune system, forming and maintaining healthy bones, improves heart and liver functions, nourishes nerves system and prevent uterine and urinary infections. Besides eating roasted pumpkin seeds as healthful snacks you can easily incorporate them in your daily diet by adding in soups, smoothies, roasted vegetables and sweet dishes. Make your own mixed seeds snack recipe Dry roast two table spoons of raw flax seeds in a pan, when they starts crackling add equal amount of sesame seeds, pumpkin seeds, melon and water melon seeds, lastly sunflower seeds. Roast all the seeds together for few seconds and immediately turn off the heat. While the pan and your seeds are still hot and on the stove, add pinch of salt and two table spoons crushed jaggery. All the seeds will get salted and some will be caramelised due to jaggery. Let it cool and you can enjoy snacking on these mixed flavored and healthy seeds for an increased portion of nutrition and health.
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