From sunflower, hemp, flax, chia to pumpkin seeds, once discarded seeds are being touted as the next superfood offering numerous health benefits, Writes: Mini P.
There’s a new superfood in the health and well-being universe — seeds. From sunflower, hemp, flax, chia to pumpkin seeds, once discarded seeds are being touted as the next superfood offering numerous health benefits because of their exceptionally high nutritional value. According to latest research, seeds are part of the protein food group, and half an ounce of seeds is the equivalent of one-ounce serving of meat, poultry and seafood.
“Seeds are the new superfood of the snacking world, and rightly so. They are rich in essential nutrients and low in fats, offering a guilt-free snack that nourishes body and mind. Among them, the superstars are flax, chia, and pumpkin seeds. They stand out because of their unique nutritional value — omega-3s, fibre, and antioxidants. I highly recommend including these three seeds in the family diet,” says Dr. Esther Sathiaraj, AGM, Clinical Nutrition and Dietetics, HCG Hospital, Bangalore.
Seeds are available in their natural form, sundried, roasted, or flavoured. They can be used as a dry snack, or can be added to desserts, gravies, and salads.
Flaxseeds
Flaxseeds are the richest source of omega-3 fatty acid — alpha-linolenic acid (ALA). ALA reduce reduces bad cholesterol and increases the good. Flaxseeds are also fibre-rich and aid digestion, reduce blood pressure, and are good for hair and skin health. They are also known to prevent certain cancers. Moreover, given that one teaspoon of flax seeds contains 2 gms of protein, it’s an ideal source of protein for vegetarians.
How to eat: Flaxseeds are somewhat tasteless. So, add them to salads, breads, cakes and smoothies. They can also be ground and added to flour, gravies and cookie or cake batter.
Chia seeds
Chia seeds score over all other superseeds on fibre and selenium (a mineral vital for immunity and brain health), and they come close to flaxseeds for their ALA omega-3 fatty acid content. Chia seeds also provide plenty of protein, calcium and magnesium. They are very effective in lowering blood pressure levels.
How to eat: Soak them overnight in water or juices; use them as a crunchy addition to desserts, faloodas and milk shakes. They can also be added to puddings.
Pumpkin seeds
Pumpkin seeds are especially abundant in minerals, including zinc, magnesium, potassium, phosphorous, manganese, iron and copper. They are also an excellent source of protein. They help fight Alzheimer’s disease, boost immunity and reduce muscle inflammation and prevent formation of kidney stones. Also known to promote good sleep, these seeds provide relief from anxiety and depression.
How to eat. Roast and add some salt to make a snack. They can also be added to salads.
