You’ve probably heard that big things come in small packages. We are talking about these little nutrient bombs, or super seeds that are absolute giants in the health sphere these days. So what are these super seeds and why exactly should we add them to our diet? Clinical nutritionist, Roma Gupta, S.L. Raheja, Fortis Hospital, Mahim, Mumbai, says, “Super seeds, as the name suggests, are tiny edible seeds which are packed with lots of essential nutrients like protein, fibre, minerals and omega fatty acids.”Adding these powerhouses to your daily diet has super-sized benefits. Here’s a list of super seeds that you should be eating to turn your health around.
1. Chia Seeds
“These seeds are high in iron, folate, calcium, magnesium, Omega-3 fatty acids and soluble fiber,” says Roma. Calcium and magnesium promote bone and dental health and Omega-3 helps in lowering triglycerides (a type of fat or lipid in your blood), thereby keeping the heart healthy. “When the soluble fibre mixes with the digestive liquids of the gut, it creates a gel, which aids in improving blood-sugar control and promotes satiety to keep your junk food temptations at bay,” adds Roma.
2. Pumpkin Seeds
Also known by their Spanish name, pepitas, these super seeds are a major source of Vitamin B, iron, magnesium, zinc and protein. They are particularly rich in amino acid tryptophan, which helps to lower anxiety. “Pumpkin seeds also have high levels of essential fatty acids that keep the blood vessels healthy and lower bad cholesterol. Their high levels of healthy, unsaturated fat can keep the body running like a well-oiled machine,” emphasises Roma.
3. Sunflower Seeds
These are an excellent source of Vitamin B, including folate which helps prevent birth defects, and Vitamin E, which is a powerful antioxidant to protect cells from damage. A spoonful of sunflower seeds is considered to be healthy for the hair and skin. “They are also rich in protein. This seed of the sun-worshipping plant is a stellar source of body-friendly unsaturated fats, along with a range of minerals such as magnesium, copper, and manganese. But the sky-high levels of Vitamin E are their nutritional claim to fame.”
4. Flax Seeds
These brown, nutty-flavoured super seeds are one of the best dietary sources of soluble fibre. “By slowing down the digestion process, the soluble fibre can help regulate blood sugar and the appetite. This can go a long way in preventing that flab around your waist,” adds Roma. Flax seeds are packed with Omega-3 fatty acids, which improve health of both the eye and the brain, and also lowers triglycerides. High in lignans, a plant-like form of oestrogen, the seeds are also useful in preventing certain types of cancer.
5. Sesame Seeds
These are a great dairy-free source of calcium, a vital mineral for building bones and also necessary for proper muscle functioning. “The use of sesame seeds in your daily menu provides copper, a mineral essential for numerous enzymatic reactions in the body, including those involved in energy production and the performance of the nervous system,” shares Roma.
6. Hemp Seeds
Hemp seeds are seeds of the hemp plant, which is grown specifically for industrial purposes (and NOT for you know what). These seeds are great for digestion and also provide a good boost of essential Omega-3, 6 and fatty acids. Rich in anti-oxidants, fibre and zinc hemp seeds are the perfect cure for dry skin, dry hair and inflammation.
