5 Powerful Seeds for Total Well-Being
Nutrition

5 Powerful Seeds for Total Well-Being

Seeds are a superfood, they are known to be a powerhouse of nutrients. They are a great source of fibre, healthy fats, and essential vitamins, minerals, plant protein, and antioxidants.

Seeds are loaded with potential health benefits and are extremely nutritious. When consumed as part of a diet, the seed can help reduce cholesterol, blood sugar, blood pressure and excess weight. Seeds are extremely versatile and can be incorporated easily on different recipes of diet.   

1. Flaxseeds

Flaxseeds are loaded with omega 3 fatty acid, and lignans, flaxseeds lower cancer risk and control blood pressure. Lignan possesses antioxidant, anti-inflammatory, and inhibits cancerous growth and development in cells.

Contain high quality protein and rich in both soluble and insoluble dietary fibers. It possesses a natural laxative effect, for centuries flaxseed has been used as a traditional remedy for constipation and also an ideal for digestion problems.

Tips for including flaxseed in your diet;

  • Flaxseed can be added whole to diet, or in powdered form, flaxseed oil in salad and cooking, adding flaxseed into the water to infuse as part of daily fluid intake.
  • You can add roasted flaxseed or ground flaxseed into your favourite yoghurt, ice cream, tea, and other beverages.
  • Including whole, powdered, or flaxseed oil into batters like bread, cookies, and muffins.
  • Soak some flaxseed in water overnight and take the water the following morning, this helps to ease digestion, relieve constipation, and aid weight loss.
  • You can drizzle flaxseed oil on your salad as a dressing.

2. Chia Seeds

These tiny black seeds are packed with a powerful nutritional punch that is important to the brain and the body. They are whole grain food and has an ancient history as a dietary staple. Chia seeds are among the healthiest food on the planet

Chia seeds are abundant in protein, fiber, omega 3 fatty acids, which help promotes weight loss and heart health.

Tips for including chia seeds in your diet;

  • Chia seed can be taken raw and is also easy and simple to add in diet like soaking in water or juice.
  • You can sprinkle some chia seeds or grinded seeds on smoothie, jam, oatmeal, ice cream, beverages, and yoghurt.
  • Simply add some chia seeds on salad to boost its nutritional value
  • In baking, chia seed can be added to many recipes like bread, pancake, cake, cookies, and muffins.
  • In grilling, as a crispy crumb coating for meat or fish.

3. Hempseed

Hemp seeds contain high levels of omega 3 and omega 6 fatty acids. Rich in amino acids, zinc, potassium, phosphorus, calcium, iron, vitamin E, and a great source of protein. They support healthy cholesterol levels, immune system function, regulate metabolism, and reduce the risk of chronic inflammatory diseases.

Tips for including hempseeds in your diet;

Just like other seed, adding hemp seeds on your diet can be so easy including adding a nutty flavor and boost its nutritional values.

  • You can make your diary-free milk from hemp seed. Just blend some handfuls of hempseeds with little water, sieve and add few drops of vanilla extract.
  • Hemp seeds can be added to smoothie and yoghurt.
  • Sprinkle on salads, stir fries, on your oatmeal.

4. Sesame Seeds

Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. Sesame seeds are rich in polyphenols and minerals, a good source of fibre, a good source of B vitamins. Sesame seed helps maintain hormonal balance, fortify bones, aid blood sugar control and support the immune system.

Tips for including sesame seeds in your diet;

  • You can reap the nutritional value of this amazing seed by roasting and taking it as snack.
  • Sesame seeds soaked in water can also serve as snack.
  • Sesame seeds grinded into paste can be used as soup
  • Sprinkle some on granola, smoothie, and ice cream.
  • Serve as nutritional addition on vegetable salad.

5. Sunflower Seeds

Sunflower seeds have vast reserves of vitamin E and antioxidants that can combat oxidative stress. They are a good addition to weight loss diet, filled with fibre, protein, essential minerals like folates, copper, zinc and relatively high number of calories. They are also rich in thiamine, B vitamin that increases cognitive function and memory.

 Tips for including sunflower seeds in your diet;

  • Sunflower seeds still in shell are eaten by cracking with teeth, then spitting out the shell. 
  • Roasted sunflower seeds can be considered as a healthy snack.
  • Sunflower seed flour or powder can be added to cakes, muffins, bread, and cookies.

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