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Eating a healthy, balanced diet is essential for your overall well-being and can help improve your physical and mental health. One of the best ways to get more nutrients into your diet is by eating seeds. Seeds are small but mighty! Not only do they have a wide variety of flavours and textures that make recipes more tempting, but they can also be incredibly beneficial for your health. Seeds are packed with vitamins, minerals, and other beneficial compounds that can help keep you feeling energized and healthy. Besides nutrients, they can be incorporated into your daily cooking in several ways.
Just like their benefits and uses, a variety of seeds is also huge. This blog shares five super beneficial seeds that will make your meals exciting and healthy.
If you’re looking to add more nutrition to your diet, consider incorporating these seeds into your meals and snacks.
Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin or other squash. They’re flat and oval-shaped, with a white or pale green colour, and have a hard outer shell. Pumpkin seeds are loaded with several essential antioxidants and nutrients like iron, zinc, magnesium and many others. They have been shown to improve heart health, lower cholesterol levels, and support blood sugar control.
So what are the best ways to enjoy pumpkin seeds? You can eat them raw, roasted, or blended into a powder. They make a great
addition to trail mix, yoghurt, oatmeal, or salads. You can also use them to make your own homemade energy bars or granola. You can try pumpkin soup also and garnish it with seeds to give it a fine nutty flavour.
Sunflower seeds are the edible seeds of the sunflower plant. These seeds have a mild nutty flavour accompanied by a firm yet tender texture.
Sunflower seeds are an excellent source of vitamin E, which is an important antioxidant that helps protect cells from damage. They also contain magnesium, selenium, and copper. All of these nutrients are important for
maintaining good health.
These seeds have a variety of uses. They can be eaten raw as a snack, or roasted and used as a topping for salads or other dishes. Sunflower seed oil is also popular as a cooking oil. Additionally, sunflower seeds can be ground
into flour that can be used in baking or to make energy bars.
Whether you're looking for a healthy snack or trying to add more nutrient-rich foods to your diet,
sunflower seeds are a great option.
Kalijiri or kalonji seeds come from the Nigella sativa plant, which is native to Asia. The small, black seeds have a bitter taste and are used as a spice in Indian and Middle Eastern cuisine. They are also known as black cumin seeds, black onion seeds, and black caraway seeds.
Kalonji seeds are a good source of Vitamin A, Vitamin B, Vitamin B12, Vitamin C and Niacin, as well as minerals such as iron and
potassium. They also contain thymoquinone, an antioxidant shown to have anti-inflammatory and anticancer properties.
Kalijiri seeds can be used whole or ground into a powder. They are often added to curries, rice dishes, and naan. They can also be used to make tea or oil. They're commonly added to curries, stews, soups, and vegetable dishes.
You can also sprinkle them on bread or add them to salad dressings.
Basil seeds, also known as tukmaria or sabja seeds, are the small black seeds of the sweet basil plant. They have a chewy texture and a slightly sweet taste. Basil seeds are often used in Indian and Middle Eastern cuisine.
Basil seeds can be eaten raw, soaked in water to make a refreshing drink similar to lemonade, or added to food as a garnish or thickener.
They are often used in desserts like falooda or sarbat. Soaked seeds can also be added to soups or curries.
Basil seeds are a good source of fibre, protein, iron, magnesium, and calcium. They have been traditionally used for their digestive and respiratory health benefits. They are also an efficient plant-based source of Omega-3 fat.
They may also help reduce inflammation.
Watermelon seeds are the edible seeds of the watermelon fruit. They are small, black and have a hard shell.
Watermelon seeds can be enjoyed in many different ways. They can be eaten raw as a snack, roasted for a crunchy treat or used as an ingredient in savoury dishes. You can also grind them up to make watermelon seed flour, which
can be used in baked goods or as a thickener for soups and sauces.
Although small, watermelon seeds pack a punch in terms of flavour and nutrition. It is known that watermelon seeds are rich in nutrients such as folate, iron, zinc, copper, magnesium, potassium, amino acids, and Vitamin B complex, which are beneficial in regulating and boosting the body's metabolism.
Edible seeds are a great addition to any healthy diet. They provide numerous health benefits, can be used in many different recipes, and bring an abundance of flavour to your meals. Whether you’re vegan, vegetarian or just looking to add some variety to your diet, adding seeds into your routine is a smart move! With so many types available it can be overwhelming at first but knowing what each has to offer will make the decision easier. Now that you know everything there is to know about these little nutritional powerhouses, why not try incorporating them into your meals today?