Edible seeds in our diet are known as ‘The Powerhouse of Nutrients’ and should be a part of our daily diet. Seeds are very small and edible and provide many nutrients in just a few calories. In addition, they can be added to our meals and drinks. Certainly they add flavour and nutritional value to them.
Healthy minerals, vitamins and food molecules are present in the edible seeds that reduce the risk factors of many common dietary related illnesses.
Some easily available and consumable edible seeds are listed below.
Types of Edible Seeds
Chia Seeds
Tiny black and white seeds and called chia seeds. They can be added to your breakfast smoothies, drinks and shakes.
In short, they are amongst the healthiest foods. They provide enormous nutrients when consumed in small amounts.
Therefore, a small serving of chia seeds constitutes many vital nutrients and vitamins. For example:
- Fiber.
- Protein.
- Calcium.
- Manganese.
- Magnesium
- Phosphorus
- Fat (9 grams) of which 5 grams are omega-3s.
Chia seeds deliver high amounts of nutrients in very less calories. Therefore, the high fiber and protein content makes them very beneficial for weight loss.
Moreover, they are rich in antioxidants which makes them helpful to fight cancer. Antioxidants fight the production of free radicals. Those which can damage cell molecules and contribute to ageing and diseases like cancer.
Studies have shown that chia seeds reduces the risk factors for many chronic problems. For example insulin resistance, triglycerides, inflammation and belly fat and increase the good high density lipo-protein(HDL) cholesterol.
Therefore, it prevents diabetes, heart problems, Polycystic Ovary Syndrome in females and Hypertension. However, health and lifestyle shifts along with the usage of them is required to make them well effective.
‘Good Nutrition will prevent 95% of all diseases’.
Flax Seeds
The seeds are often termed as energy boosters and rich in many vital nutrients. For example:
- Ligans,
- Fiber,
- Protein,
- Calcium,
- Magnesium,
- Potassium, phosphorus and omega-3.
- Almost all those present in chia seeds.
Like chia seeds, similarly flax seeds are also good for weight loss because of their high fiber and protein content. This helps them against cancer cells due to the antioxidants present.
However, Ligans in them might increase the risk of breast cancer because of the phytoestrogen present in them which acts in a similar way to estrogen. They act similarly to estrogen to help reduce the hot flashes in women at menopause who are not using estrogen therapy.
Moreover, they are good for joint pain and stiffness. As a result, help reduce risk of arthritis.
Flax seeds should not be taken raw or unripe because they contain toxic chemicals. They should not be heated and kept in dark places and stored in refrigerators.
Cumin Seeds
They are used as a food additive and grinded to make the cumin spice used to add flavor to meals while cooking in most of the South Asian cuisines.
In addition, they aid in digestion by boosting the activity of the digestive enzymes. Moreover, they help in the release of the digestive liquid bile, which also aids in digestion.
Cumin are rich in
- Iron. Therefore, good for people to consume with iron deficiency. Moreover, it is preferable for growing children and women who mostly bear blood loss.
- Magnesium.
- Calcium.
- Phosphorus.
Sesame Seeds
The tiny edible off-white coloured seeds often used to garnish baked items and some meals. Sesame seeds are rich in nutrients like protein, fiber, healthy fats, calcium, vitamin E, B and antioxidants.
Consequently, they are mostly used as a topping on food and as an ingredient to make the tahini sauce.
They have a rich concentration of
- Calcium.
- Protein, which makes them good for blood vessels, muscle strength, nerves, and hormones.
- Vitamin E.
- Manganese.
- Magnesium.
Therefore, the antioxidants along with the Vitamin E helps the body from cancerous cells and boosts immunity.
However, they might be allergic for some people and cause coughing, dizziness, skin rash, diarrhea and other related problems in severe circumstances.
Fennel Seeds
Fennel or fennel seeds is an aromatic, greenish yellow coloured herb often consumed raw to aid in digestion problems. They provide us with many vital nutrients. For example:
- Magnesium,
- Manganese,
- Iron,
- Potassium,
- Calcium,
- Vitamin C
Firstly, they may act like estrogen for the body and relax the colon. Secondly, they are also used in ground forms to add flavor in some recipes. Moreover, when added and boiled with water it makes a perfect green tea. As a result, they help in digestion and relax the digestive track after heavy meals. Consequently, they can also be used to treat colic babies, because of their soothing / relaxing effects.