BENEFITS OF SUPER SEEDS
Tiny but potent, that's what most
seeds are a powerful punch of pure plant nutrition.
HEMP SEEDS
Advantages: A complete protein like
egg, hemp seeds are an excellent source of easily-digestible proteins. They
contain the essential fatty acids (Omega-6 and Omega-3) with GLA
(Gamma-linoleic acid) that helps build anti-inflammatory hormones; they prevent
conditions like arthritis, asthma and fibromyalagia.
Add them to your diet: They look
like sesame seeds but have a nutty flavour like sunflower seeds. Add them to
salads or breakfast cereals, soups, pesto sauce (instead of cashew nuts) and
post-workout smoothies for faster muscle recovery.
CHIA SEEDS
Advantages: Excellent source of Omega-3 fatty
acids, fibre and minerals like calcium, manganese and phosphorus (all necessary
for healthy bones and teeth), chia seeds are a healthy addition to your diet.
They lower insulin resistance (main cause of PCOD among women) and help fight
dia betes, high blood pressure and car diac problems.
Add them to your diet: Chia seeds
don't have any particular taste. Add them to your breakfast your breakfast
porridge or even plain milk. Sprinkle them (whole or ground) on salads or
risottos, make tos, make them into a pudding with fruits, or make chia seed
jam.
PUMPKIN SEEDS
Advantages: Diversity in antioxidant
content makes pumpkin seeds a good anti-ageing property. They contain Vitamin E
in different forms, and thus ben efit the skin. They ward off cancer, heart
attacks, diabetes and have anti-fungal, anti-viral and anti-microbial benefits.
A handful of pumpkin seeds, three to four times a week, is a must.
A handful of pumpkin seeds, three to four times a week, is a must.
Add them to your diet: Roasted
pumpkin seeds make for a tasty snack when flavoured with paprika or just lime
and pepper. Do note they are high in calories too (100 gm = 560 calories), so
limit your consumption. You can make granola bars out of them or add them to
baked products, like muffins.
FLAXSEEDS
Advantages: Rich source of dietary
fibre, Omega-3 fatty acids and antioxidants, flaxseeds 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.
Add them to your diet: Most nutri tionists suggest that ground flaxseeds are better than whole because the former are easier to digest. However, remember, these seeds when ground and exposed to air, oxidise easily, turn rancid and lose their nutrition profile. So, grind small quantities, store in an air-tight container and consume them soon. Add them as a topping to yogurt, oatmeal, desserts and shakes.
SUNFLOWER SEEDS
Advantages: An excellent source of
Vitamin E, sunflower seeds neu tralise free radicals and prevent asthma,
osteoarthritis and rheumatoid arthritis.
High in magnesium, they treat blood
pressure, headaches and migraines along with promoting healthy teeth and bones.
Add them to your diet: Because of
their high fat content sunflower seeds be come rancid quickly. It is best to store
them in the refrigerator. Add them to salads and scrambled eggs or sprinkle on
hot or cold breakfast cereals.
SESAME
SEEDS
Advantages:
Sesame seeds possess nu tritive, preventive and curative proper ties. Their
copper content helps provide relief from rheumatoid arthritis. Mag nesium
improves cardiovascular health and lung function while calcium pre vents
osteoporosis, migraine and PMS.
Add
them to your diet: 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 their nutritional
value.
by Pooja
Makhija Consulting Nutritionist & Clinical Dietician TL140601
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