HealthShots reached out to Karishma Chawla, a Mumbai-based nutritionist and lifestyle educator, to explore some of her must-have healthy seeds.
6 healthy seeds you should add to your diet
The seeds are rich in fibre. They have all the raw materials needed to develop into complex plants, which is why they are so nutritious. Besides, they are full of healthy mono- and polyunsaturated fats, essential vitamins, minerals and antioxidants. When eaten in moderation as part of our daily diet, they can help lower blood sugar, cholesterol, and blood pressure. Some people also eat the seeds to lose weight.
If you are looking for a list of healthy seeds, here is what our experts have shared for you!
1. Watermelon seeds
Watermelon seeds contain omega-6 fats. They are a great source of B-complex vitamins and minerals like magnesium, phosphorous, zinc, iron, potassium, and copper!
2. Pumpkin seeds
Pumpkin seeds contain MUFA and omega-6 fats. They are also rich in vitamin E and a B complex. They also contain minerals such as magnesium, copper, potassium, calcium, iron, magnesium, zinc and selenium.
3. Sunflower seeds
Sunflower seeds contain omega-6 fats and are a rich source of vitamin E and B complex. It also contains minerals such as calcium, iron, manganese, zinc and the amino acid tryptophan.
Also read: Is it good to add chia seeds to your diabetes diet? Expert stock insights
4. Chia seeds
Chia seeds are a good source of omega-3 fats, along with minerals like iron and calcium.
5. Flaxseed
“Flaxseed is a very rich source of omega-3 fats. It contains fiber, vitamin B1, and minerals like copper, magnesium, and selenium.”
6. Papaya seeds
Papaya seeds are rich in minerals such as calcium, phosphorous, and magnesium. It has a strong anti-bacterial and anti-inflammatory effect on the digestive system as well.
Also Read: Learn How To Roast Pumpkin Seeds At Home For A Healthy Snack Option And Chapatis
Why you should add include seeds in your diet
Apart from the reasons mentioned above, here are some other reasons why you should consider seeds a part of your daily diet.
1. They contain good fats
The seeds contain healthy fats that keep blood cells healthy while boosting brain function.
2. Reduce inflammation
Just like nuts, seeds reduce inflammation levels in our body which staves off signs of aging and reduces the risk of heart disease.
3. They contain plant sterols
The seeds are rich in plant sterols that help control cholesterol levels and reduce the risk of cancer.
4. Help prevent weight gain
Over time, if the seeds are consumed regularly, they can help prevent unnecessary weight gain.
bottom line
“Seeds like flax and chia should be consumed by women as sources of omega-3 fats, but they should be avoided by men because they contain phytoestrogens. People should avoid heating them because they are heat-sensitive omega-3 fats. Seeds such as pumpkin, sunflower or watermelon seeds are taken in small amounts to benefit. From their vitamin and mineral content, Shah concludes that large amounts increase the intake of omega-6 fats and decrease the benefits of omega-3 fats.