Sneha Sadhwani
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Written By: Sneha Sadhwani | Published : May 26, 2014 11:30 AM IST
Healthy and compact, seeds are among the latest foods that have received a lot of attention. Seeds are available in different sizes, shapes and colours and each seed has its own benefits. They are the most healthy and the best option for snacks because they are easy to carry and are loaded with plenty of vitamins, minerals, healthy fats, antioxidants and fibre. Let's have a look at the wonderful benefits these superfoods provide:
Chia seeds or sabja
Chia seeds are the richest vegetarian source of omega-3 fatty acids. They are loaded with magnesium, calcium, iron and antioxidants. When consumed, they come in contact with stomach fluids and swell. This slows down carbohydrate breakdown and prevents sudden spike in blood glucose levels. This will give you a feeling of fullness and delay hunger pangs further reducing your calorie intake. The high magnesium and calcium content in them increases insulin sensitivity and relaxes muscles. Add soaked chia seeds to smoothies, yoghurt, coconut water and fresh lime water to enjoy their benefits.
Flaxseeds or alsi
Flaxseeds are loaded with omega-3 fatty acids, healthy fats and fibre which help reduce the levels of LDL cholesterol or bad cholesterol. They contain lignan that reduces the risk of cancer and have antioxidants that scavenge free radicals and boost immunity. They are an excellent source of insoluble fibre that helps prevent constipation. Consume 2 teaspoons of roasted flaxseeds daily or add flaxseed powder to your wheat flour to improve its fibre content. You can also sprinkle some flaxseeds on your yoghurt and salad. (Also read: Why are flaxseeds so good for our health? )
Garden cress seeds or halim
Garden cress seeds are excellent galactogogue, a substance increasing milk production in lactating mothers. They are rich in iron, helping cure and prevent anemia. They help purification of blood and stimulate appetite. They act as a powerful laxative and relieve constipation. They contain mucilage, a phytochemical that lowers sudden rise in blood glucose levels after meals. Garden cress seeds can be consumed in the form of ladoos, kheer and porridges. Soaked garden cress seeds can be consumed with fresh lime water as the vitamin C increases iron absorption.
Fenugreek or methi seeds
Fenugreek seeds are an excellent source of fibre that slows down carbohydrate absorption and helps control diabetes. They also enhance milk production in lactating mothers. Due to their estrogen-like properties, they reduce menopausal symptoms like hot flashes, mood swings and depression. Fenugreek seeds work best for people with diabetes. All you need to do is soak 6-8 fenugreek seeds overnight in water. Next morning, have these seeds on an empty stomach. (The seeds swell overnight and double in size). They can also be sprouted and sprinkled over pulao.(Also read: 15 health benefits of methi)
Sunflower seeds or surajmukhi ke beej
Sunflower seeds are an incredible source of vitamins, minerals and antioxidants. They contain a compound called 'phytosterol' which is believed to lower levels of LDL cholesterol. They are also a good source of magnesium that helps regulate nerve and muscle tone. They are packed with selenium that boosts your immune system and scavenges free radicals. These crunchy seeds can be sprinkled on salad, curd and smoothies.
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