Swati Bathwal

Modern science has on and on talked about the benefits of omega 3, HDL cholesterol ( good cholesterol), fiber, micro- minerals like zinc, iron, magnesium etc. Did you know these seeds are easily available in our kitchen? Our ancient seeds are rich abundantly in these nutrients which are beneficial for our heart health, diabetes, PCOD, gastrointestinal issues and many more. You don’t have to look too far to find them, they are present right in your kitchen shelves.

1.  Chia seeds:

This tops the list of all the edible seeds and is the mother of all the seeds. Chia seeds are often called as sabja or tukmaria in Hindi. Chia seeds in ancient times were used by Mayan people, as a superfood when they went on a war. These seeds are rich in omega 3 fatty acids. Research suggests omega 3 protects our heart. Chia seeds are also rich in protein, iron, magnesium, zinc, manganese, calcium and phosphorous. Micro-minerals in these seeds helps in bone health, diabetes control,s assists in lowering cholesterol and constipation.

They come in black and white variety and they both can be consumed with water/ salads/ raw/ snack. Consuming 1- 2 tablespoons can provide benefit to your health. Approximately, 2 tablespoon provides 101 calories.

2. Flaxseeds:

Flaxseeds also known as tissi/ alsi in the region has abundant health benefits. It is rich in omega 3, potassium, phosphorous, vitamin B1, calcium, folate, iron and many more microminerals. Consuming these seeds on a regular basis assists in lowering cholesterol, improve gut health, controls blood sugar and low blood pressure. They also help in weight control.

Consume 1 tablespoon a day or alternate it with other seeds.

3. Pumpkin seeds

Did you know pumpkin seeds ( alsoknow as pepita seeds/ kaddukebeej) have several health benefits? So, next time do not discard them away.  Pumpkin seeds are associated with health benefits like prostrate health, heart health and it provides protection from heart health. Its anti- inflammatory properties provide protection from arthritis, assists in prostrate and bladder health. It’s rich magnesium content  provides help in bone and heart health.

Consume 1 tablespoon mixed with chia seeds every day in the morning or alternate 1 tablespoon with other seeds during the week.

4. Sesame seeds

Til seeds have been used in Ayurveda since ancient times. It is beneficial in thyroid health, hormonal imbalance, arthritis, protection from cancer. It is a powerful antioxidant, hence it works wonders in any inflammation in the body. It is rich in protein. Hulled variety of sesame seeds / roasted sesame seeds is more beneficial due to its ability to get absorbed easily.Sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts. Soaking, roasting, or sprouting sesame seeds can improve absorption of these minerals. Sesame seeds are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.

5. Sunflower seeds

This is also called as stress buster seeds. Powerful mineral content of these seeds help is relieving stress. These seeds also protect our heart, controls blood pressure, maintains fluid balance in the body, assists in depression, controls blood sugar levels. Sunflower seeds also known as surajmukhibeej, also helps in hair, skin and nail growth.

Consume these seeds 1-2 times a week or on a regular basis if need be.

 Swati Bathwal,Dietitian, Nutritionist, Diabetes Educator Australia www.swatibathwal.com Email: info@swatibathwal.com