Have You Made These Seeds A Part Of Your Diet?

Seeds contain starting materials required to grow into a plant, and due to this, seeds are extremely nutritious. Seeds are a great source of fiber; they also contain healthy monounsaturated fats, polyunsaturated fats, essential vitamins, minerals, and antioxidants.

When consumed regularly, seeds can help reduce blood sugar, cholesterol, and blood pressure.

1. Chia Seeds

Chia seeds are a good source of fiber and omega-3 fatty acids. Just 2 tablespoons of chia seeds have about 10 grams of fiber. Chia seeds also contain a number of antioxidant polyphenols, which act as essential antioxidants in the body. Chia seeds are proved to reduce blood sugar, heart disease risk, and appetite.

Grind chia seeds in a blender and make the perfect crunchy topping for yogurt or vegetables. When soaked in a liquid, such as juice or almond milk, they get soft and can be made as a pudding.

2. Wild Rice

Wild rice is a species of grass that produces edible seeds, which looks like rice; however, it has a stronger taste than normal rice.

Wild rice is high in protein than other whole grains and has more antioxidants compared to white rice. It also contains folate, magnesium, phosphorus, zinc, vitamin B6, and niacin. Wild rice is good for the heart and diabetes.

3. Pumpkin Seeds

Pumpkin seeds are a good source of phosphorus, monounsaturated fats, and omega-6 fats. They contain phytosterols that help reduce cholesterol. Pumpkin seeds have various health benefits like-

  1. Reducing the risk of breast cancer

  2. Reduces the risk of bladder stones by reducing the amount of calcium in urine

  3. Improve symptoms of prostate and urinary disorders

  4. Reduce symptoms of overactive bladder

  5. Reduces blood pressure

  6. Improve good cholesterol or HLD levels

  7. Improve menopause symptoms

4. Pomegranate Seeds

Pomegranate seeds contain about 100 phytochemicals and have been used as a medicine for 1000 years. The seeds are an excellent source of fiber, protein, vitamin C, vitamin K, folate, and potassium.

The antioxidants present in pomegranate seeds help remove free radicals, protect cells from damage, and reduce inflammation. Others use include

  1. It is rich in vitamin C

  2. It helps prevent certain types of cancers like prostate cancer

  3. It protects from Alzheimer’s

  4. It reduces inflammation in the gut and improves digestion

  5. It also protects the heart and arteries

5. Quinoa

Quinoa is gluten-free, high in protein, and one of the few sources which contain all the 9 essential amino acids. It is also rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.

It is very rich in fiber compared to most of the grains and thus helps lose weight. Not just that, it helps improve metabolic health by reducing blood sugar, insulin, and triglycerides. The oxalates present in it help absorb calcium and prevent the formation of stones. It is also proved to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.

6. Flax Seeds

Also called linseeds, these are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA). Flaxseeds also contain a number of different polyphenols, especially lignans, which act as essential antioxidants in the body.

If you don’t eat enough fish, adding flax to your diet can help you get omega-3 fatty acids, the healthy fats that are good for your heart. When the seeds are ground into a flax meal, they may help lower blood pressure. Not just that, flax seeds may reduce cholesterol, blood pressure, and even the risk of cancer.

7. Hemp Seeds

Hemp seeds are a good source of vegetarian protein and also contain many other nutrients. Researchers show that the protein quality of hemp seeds is much better than plant protein sources; 2 tablespoons has about 7 grams, even more than flax or chia seeds. Hemp is also a good source of omega-3 fatty acids.

Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid, and for this reason, people prefer taking hemp seed oil supplements.

The seeds help reduce eczema.

8. Sunflower Seeds

Sunflower seeds are a rich source of protein, monounsaturated fats, and vitamin E. A 1-ounce serving has about half your daily vitamin E. They’re also high in healthy fats. Sunflower seeds may be associated with reduced inflammation and cholesterol levels.

9. Sesame Seeds

Sesame seeds, which are commonly consumed, contain a lot of lignans, especially sesamin. Sesame seeds are the best known dietary source of lignans. Sesame seeds may get converted into enterolactone (another type of lignan), which acts like the sex hormone estrogen.

Studies showed that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol levels and improved sex hormone status.

It is also proved to reduce muscle damage and oxidative stress, as well as increased aerobic capacity.

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