Health Benefits Of Seeds

02 Jul 2015

Petite in size but enriched with essential nutritional elements, seeds are the ultimate way to stay fit and healthy. They come in all different sizes, shapes and colours, if you're looking for a high quality, nutritious and filling snack. Seeds are tough to beat!

Seeds may be tiny, but they're packed with nutrients like protein, fiber, iron, vitamins and omega-3 fatty acids. Let's view some benefits of a few seeds.


Health Benefits of Chia Seeds

Chia seeds are tiny black seeds which come from the plant Salvia Hispanica.

Chia seeds are packed full of healthy nutrients. They are a good source of omega-3 fatty acids, which help to raise the HDL cholesterol (which is known as good cholesterol that helps to protect us against heart attack and stroke).

  • Chia seeds are high in a quality protein: They contain a good balance of essential amino acids [which body is unable to make & they are obtained by food sources]. As compared to other grains & seeds the protein availability in raw chia seeds is high.
  • Aids us in weight loss: The fiber in chia seeds absorbs a large amount of water & expands in the stomach. Due to which people achieve satiety earlier & the appetite reduces. Thus it is a good option for people with a large appetite.
  • Chia seeds & heart health: Chia seeds are rich in dietary fiber & omega 3 acids, which helps in reducing bad cholesterol & lowers risk of heart attacks. Thus they have heart protective properties as well.


Health Benefits of Garden Cress Seeds

Garden cress seeds are also known as halim in hindi. They are locally available in grocery & ayurvedic stores. It is genetically related to watercress and mustard seeds, sharing their peppery, tangy flavor and aroma, the nutritive value of the same is very high.

  • Helps in Iron deficiency: Garden cress seeds are very high in Iron and Folic acid. They help in managing iron deficiency anemia by helping the levels of iron in the body.
  • Galactogogue: Garden cress seeds are not just high in iron & folic acid but also contain linoleic acid & phytochemicals which helps to regulate menstrual cycle & increases milk supply in lactating mothers. Thus garden cress seeds are advisable for mothers after their delivery.


Health Benefits of Hemp Seeds

Hemp seeds have the most concentrated balance of proteins, essential fats and vitamins. They belong to the genus Cannibus Sativa. It has been cultivated for 1000 of years as they are good source of fiber, edible gum, edible oil, edible seeds & lubricants.

  • Helps in controlling diabetes: This is mainly due to its healthy fats present in hemp seeds which helps in the quick absorption of glucose from the bloodstream and converting it into energy. Thus reducing sugar cravings and increase energy levels. Also, the protein and fiber in hemp combine to slow digestion, which prevents spikes in blood sugar and helps in controlling Diabetes.
  • Helps in lowering bad cholesterol: It is a great source of phytosterol which helps in fighting bad cholesterol & also it is a great source of EFA'S i.e good fat, which helps in reducing the levels of unhealthy fats, thus preventing the buildup of plaque in the arteries.
  • Hemp seeds & Weight loss: Hemp seeds are also a good source of Omega 3 fatty acids, which are said to have anti-obesity properties, thus snacking on hemp seeds can lead to increasing the satiety levels in overweight people or for those who are aiming weight loss.


Health Benefits of Flax Seeds

The seeds come from flax, one of the oldest fiber crops in the world - known to have been cultivated in ancient Egypt and China.

Flaxseeds, sometimes are called linseeds, are small, brown, tan or golden-coloured seeds that are the richest sources of plant-based omega-3 fatty acids, called alpha-linoleic acid (ALA) in the world!  

  • Improves Digestive Health:  The ALA in flax can help protect the lining of the digestive tract and maintain GI health.
  • Helps in lowering cholesterol: In flax seeds, there is high fiber content termed as soluble fiber content of flax seeds, which traps fat and cholesterol in the digestive system such that it is unable to be absorbed. This soluble fiber traps bile also that is produced from cholesterol in the gallbladder, which is then excreted through the digestive system. Thus, forcing the body to produce more bile, exhausting excess cholesterol in the blood, as a result, lowering the overall cholesterol.
  • Weight loss: Flax seeds are filled with healthy fats and fiber, which keeps hunger at bay, such that one will eat fewer calories overall leading to weight loss.


Health Benefits of Pumpkin Seeds

With a wide variety of nutrients like magnesium, manganese, copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They can be consumed raw, roasted forms & many more.

  • Heart Healthy: Magnesium in pumpkin seeds has been shown to benefit your blood pressure and help prevent heart attack and stroke.
  • Boost Immunity: Pumpkin seeds are a rich source of zinc, which is important for burning fat and also help in boosting immunity.


Health Benefits of Sunflowers Seeds

Sunflower seeds are the gift of the beautiful sunflower. The flower produces greyish greenish & teardrop shape seeds.  It is an excellent source of vitamin E and a very good source of copper and vitamin B1.

  • Magnesium stores-As it has high levels of magnesium: It is known for soothing the nerves, thus easing away stress, migraines and helping the body to relax faster.
  • Vitamin b1: It is a high source of Vit B1 that stimulates enzymes which convert food into energy and gives you a kick start to your metabolism, increasing your immunity.


Health Benefits of Methi Seeds/Fenugreek Seeds

Methi or fenugreek seeds form an important ingredient in Indian households. It is a rich reservoir of medicinal properties that imparts many health benefits.

  • Galactogogue: It promotes lactation and boosts milk production in lactating mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers. It also helps in aiding menstrual cramps & pain symptoms.
  • It lowers down your sugar level: Fenugreek seeds contain fiber which slows down the digestion of carbohydrate in inpiduals which helps in slowing down the rate of sugar absorption in the blood. Thus diabetics are advised to include fenugreek seeds in their daily lifestyle.
  • Aids in weight loss: fenugreek seeds contain natural soluble fiber that swells and fills the stomach thereby suppressing your appetite and aiding your weight loss goals.


Health Benefits of Sesame Seeds

Sesame seeds are very small in size. These flat oval seeds emanate a nutty taste topped with a delicate, almost invisible crunch. These seeds are high in calcium & thus, helps in maintaining bone health.

  • Healthy lipid profile: It is rich in monounsaturated fatty acids which cut off bad cholesterol [that is the LDL cholesterol] and improves the good cholesterol [that Is the HDL cholesterol].
  • Antioxidant: It contains two main antioxidants that fight off harmful free radicals and boosts the immune system making it stronger to fight infections.
  • Rich source of calcium: It ensures good bone health and prevents osteoporosis in later stages. Thus daily consumption of sesame seeds in minimal quantities can also help in maintaining bone health.
  • Improves insulin sensitivity: It also contains magnesium which lowers blood glucose and improves insulin sensitivity, in diabetic inpiduals.


Health Benefits of Cumin Seeds

Cumin seeds were highly honoured as a culinary seasoning in both ancient Greek and Roman kitchens. It is an Indian spice that you shall find in every household for cooking as well as for some health rescues.

  • Improves digestion: The component which is present in cumin seeds like essential oil and thymol are responsible for complete digestion by secreting enzymes and bile acids.
  • Immunity booster: The presence of vitamin C in cumin seeds allows the spice to serve as an immune system booster as well as the Vitamin C also helps in improving the skin & hair of an inpidual.
  • Helps in Respiratory disorder: The presence of caffeine (the stimulating agent), and the richly aromatic essential oils (the disinfectants) makes cumin an ideal anti congestive combination for those suffering from respiratory disorders such as asthma and bronchitis. A piping hot cumin flavoured drink serves as a good cough reliever to inpiduals.

Health Benefits of Black Pepper

Black pepper comes from the berries of the pepper plant. They come in varieties such as Black pepper, green pepper and white peppercorns. Black pepper is the most pungent and flavorful spice of all types of peppers and it is available as whole or cracked peppercorns or ground into powder.

  • Relieves respiratory disorders: It helps in relieving respiratory disorders, coughs and the common cold. It is consumed in forms of herbal tea, health drinks, etc.
  • Aids in digestion: The compound piperine present in pepper stimulates digestive juices and enzymes, which further aids in digestion.
  • Aids in Weight Loss: Black peppercorns have diuretic properties because of which an inpidual tends to sweat & urinate more frequently. It is also rich in antioxidants & has antibacterial properties which further stimulates the breakdown of fat cells, thus helping the overweight to shed some fat.


Health Benefits of Fennel Seeds

Fennel is a perennial herb which belongs to the parsley (Umbelliferae) family. It is an aromatic and flavorful herb that has several culinary as well as medicinal uses. Fennel seeds are known as saunf in Hindi & it is highly used as mukhwass in Indian families.

  • Relieves water retention: Drinking fennel tea on a regular basis will help in flushing out excess fluids from the body as it works as a diuretic.
  • Helps in boosting metabolism: Fennel seeds are a rich source of antioxidants & Vitamin C, which makes them an important part of our diet, as both the nutrients help in building a strong immune system by basic functions such as skin repair & boosting metabolism.