These days, as more and more people are adopting the fitness lifestyle, healthy eating has become a must for most of us. The popularity of seeds like flax seeds, chia seeds, pumpkin seeds and melon seeds has increased a lot and more number of people have started including them in their daily diet.
We are going to see the health benefits of these seeds and how they help us in maintaining good health.
Flax seeds
Flax seeds are among the most popular seeds and are known as alsi in Hindi. It is a rich source of healthy fat, antioxidants, and fiber. The seeds contain protein and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
The nutrients in flax seeds may help to lower risk of diabetes, cancer and heart diseases.
Benefits
High fiber– flax seeds contain both soluble and insoluble fiber which helps in detoxification, fat loss and reduce sugar cravings. The fiber content also improves digestion.
Helps in weight loss– Flax seeds are full of healthy fats and fibre. It helps you to feel satisfied for longer time so you will eat fewer calories overall which may lead to weight loss. ALA fats may also help reduce inflammation.
Improves brain health– Flax seeds are rich in omega 3 fatty acids and contain a decent amount of ALA (Alpha Linolenic Acid) which improves brain health.
Reduces inflammation– flax seeds contain ALA and lignans which are compounds that help to reduce inflammation in the body.
Chia seeds
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to Central America. Despite their small size, chia seeds are a powerhouse of nutrients. A 28 gram serving contains 5.6 grams of protein.
Benefits
Helps in weight loss– Chia seeds are high in fiber which helps us to feel full for long time. Increased fiber intake has shown to hep with weight loss.
Loaded with antioxidants– Chia seeds are high in antioxidant content. These antioxidants protect the sensitive fats in the seeds from going rancid and help to fight free radicals in our bodies which can damage cell molecules.
Low carb content– 28 gram serving of chia seeds contain 12 grams of carbs out of which 11 grams is fiber. So technically they contain negligible amounts of carbs and do not spike blood insulin. Since they contain so much fiber, people tend to feel full for longer times.
High calcium content– 28 grams of chia seeds provides us with 18% of the RDA of calcium which is important for bone health.
Reduce inflammation– consumption of chia seeds helps to reduce inflammation in our body, specially chronic inflammation which is associated with increased risk of heart diseases and cancer.
Pumpkin seeds
Pumpkin seeds are the edible seeds of pumpkin and are typical flat and oval and light green in colour after the husk is removed. Even though they are small in size, their nutritional benefits are plenty.
Benefits
Good for heart health– Pumpkin seeds contain ALA (Alpha Linolenic Acid) and are a good source of unsaturated fats. They help to manage cholesterol levels which is beneficial for heart.
Antimicrobial in nature– Pumpkin seeds are known for their antimicrobial benefits including their anti fungal and anti viral properties. They contain lignans which helps in this process.
Contains minerals– Pumpkin seeds are a good source of minerals like phosphorous, magnesium, manganese, copper, zinc and iron.
Helps to promote sleep– These seeds are a natural source of tryptophan, an amino acid which helps to promote sleep. They also contain magnesium, which is another nutrient helping to promote sleep.
Melon seeds
Melon seeds can be of watermelon or musk melon. They are full of health benefits and should be included as a part of healthy diet.
Benefits
Good for skin– melon seeds are a rich source of unsaturated fatty acids These unsaturated fatty acids help to maintain the natural glow of the skin. The antioxidants present in the seeds slow down the skin ageing. Thus, the skin appears younger, softer and healthier.
Boosts memory– They are loaded with vitamin B which helps to improve memory and maintain a healthy immune and nervous system.
Regulates blood pressure– The arginine present in these seeds plays a significant role in regulating blood pressure which plays an important role in prevention of heart diseases.
Boosts male fertility– These seeds contain lycopene, a strong antioxidant which plays a significant role in improving sperm quality.
Best way of consuming these seeds
Instead of buying these seeds separately, a convenient way of enjoying the nutritional benefits of all these seeds is to buy a box of mixed seeds which contains all of them. This way, it will be easier to include all the seeds in your diet and enjoy their benefits.
Health and fitness 