Let’s be honest here, we all have gone on a diet at least once in our life! While dieting helps us to lose some weight and gain some health in the process, it’s the hunger pangs that get the better of us, amateur dieters.
For, most often we dieters are found staring longingly at a pack of Good Day Biscuits or that lavish Dum Biryani spread served at weddings or those yummy vada- pao’s on the street or the hot steaming Chow-Mein noodles … the list of temptations is endless and it takes just one such temptation to lure us into giving up our diet!
But wouldn’t it be wonderful if we could have something to munch on … something that would keep those hunger pangs at bay, a tab on our calorie count all the while keeping us healthy too! You think such a food item may be difficult to find, worry not! As this is where seeds come to the rescue.
Why Seeds?
Seeds are an excellent snacking option as they are low in calories and packed with vitamins, nutrients and essential compounds needed by the body, plus given their small size and light weight, they can be easily carried in one’s pockets too!
Moreover seeds are known to contain the highly important fatty acids along with folic acid. Seeds are also known to be good sources of protein, iron and vitamin E; however some seed varieties such as pumpkin and sesame contain a lot of fat which makes the consumption of seeds in moderation a necessity.
Which Seeds?
While there are plenty of seeds available in the market for someone who is looking to buy seeds for consumption, we have tried to list down some of the healthiest option available for you.
Sunflower Seeds or Suraj-Mookhi
The Sunflower seeds are also known as ‘Super Seeds’ and rightly so! These seeds contain high levels of Vitamin E and vitamin B1 (Thiamin) along with high levels of manganese, magnesium, copper, selenium and zinc.
Low in saturated fats, the sunflower seeds with the help of their high Vitamin E content provide cardiovascular benefits by preventing the oxidizing of cholesterol and providing protection from heart problems. These seeds also help to protect against the inflammatory conditions such as Arthritis, Rheumatoid Arthritis and Asthma, with Vitamin E acting as an anti-oxidant that serves to neutralize the free radicals that cause damage to cells and cell membranes. Sunflower seeds are also known to contain high levels of essential fatty acids such as Omega -3, 6 and 9 which are very important for the body’s normal functioning and development.
Sunflower seeds also contain high levels of minerals such as magnesium which help to build healthy bones and Selenium which is known to promote DNA repair thereby offering protection from Cancer.
Sesame Seeds or Til
Sesame seeds or ‘Til’ as they are known in Hindi are excellent sources of minerals such as copper, manganese, calcium, iron, zinc and magnesium. With half a cup of sesame seeds containing more calcium than half a cup of milk, it is a good alternative source of calcium for those who are lactose intolerant.
With Sesame Seeds containing high levels of minerals such as copper which protects against rheumatoid arthritis, calcium which promotes the cause of healthy bones, zinc to strengthen the immune system and magnesium which helps to reduce the threat posed by asthma, they should be included in one’s daily diet.
These seeds also contain Phytosterols – plant compounds, which have a chemical composition quite similar to that of cholesterol and which help to lower cholesterol levels. How phytosterols help reduce serum cholesterol include enhancing excretion of cholesterol, interfering with cholesterol synthesis, and competing for cholesterol acceptor sites in the intestinal walls.
Flax seed (Linseed) or Alsi
Flax seed (Linseed) or Alsi as it is known in many parts of India comes highly recommended from all quarters as it contains Omega-3 - an essential fatty acid that acts as an anti-inflammatory agent providing relief from inflammatory conditions such as Arthritis, Rheumatoid Arthritis and Migraines.
The presence of Omega -3 fatty acids in Flax seed also helps to bolster our cardio vascular functionsas the fatty acid reduces the formation of blood clots and promotes flexibility of cell membranes thereby facilitating the entry of nutrients in the cell, which is helpful especially for Diabetes patients as flexible cell membranes are better equipped to absorb glucose.
Flax seeds also contain high levels of polyunsaturated fats which help lower blood pressure and Folic Acid which is needed by pregnant females to ensure a good fetus development.
Pumpkin Seeds or Kaddu
Containing high levels of manganese, magnesium, phosphorous and iron, pumpkin seeds are highly beneficial for males as they promote prostate health. Consumption of pumpkin seeds is believed to have a limiting effect on the process of the prostate cell multiplication, thereby protecting against prostate enlargement.
The zinc found in the seed helps to maintain the bone density and promotes stronger hip bones and spines in older men. The presence of Phytosterols helps lower blood cholesterol levels in both males and females and also works towards helping to balance the Estrogen and other hormones in females.
The presence of Tryptophan in high levels in pumpkin seeds helps in the production of Serotonin , a ‘feel good’ chemical in the human brain that helps fight depression.
While these are just some of the healthy seeds that are available, there are plenty others such as Rapeseed, Cumin seeds, Mustard seeds, etc. that can make for very healthy snack options. Do remember that most of the seeds have a high fat content and should be consumed in moderation, no matter what the health benefits derived from them are.
And now that you know about the health benefits of seeds, what are you waiting for? Start Munching and crunching those seeds for a healthy you!
