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Not surprisingly, these tiny health seeds have sparked a keen interest in people because for their health benefits and have found a place in most homes. However, enjoy these seeds in small amounts as these are also concentrated sources of calories.
Following is a list of widely consumed oilseeds. Their functions and in what proportions they need to be consumed is discussed below:
Flax seeds: Commonly known as flax seeds, these are also called linseeds. These seeds are obtained from a crop called flax. These possess a number of health benefits and not only cure, but also prevent a number of diseases. These seeds function so as to reduce the inflammatory state of the body and thereby being anti-inflammatory in nature are ideal for those suffering from dyslipidemia, hypercholesterolemia, diabetes, any cardiac condition etc. This anti-inflammatory property is due to high n-3 (also called omega-3) fatty acid content in these seeds. Flax seeds are also rich in fibre and lignans; the prior helps in the binding cholesterol and excreting it out of the body and the latter has anti-oxidant property to scavenge free radicals formed as a normal process in our bodies. A teaspoon of flax seeds every day will lower cholesterol, balance blood sugars, may prevent cancer and other cardiovascular disorders.
Pumpkin seeds: This sweet and nutty flavoured seed is a rich source of proteins and has great value in the treatment and prevention of prostrate issues. It can be consumed raw or toasted and added to salads etc.
Hence, incorporate these power seeds loaded with nourishing components for your body in your dietary plan. These seeds can be consumed by all for overall health benefits. The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com
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Sunflower seeds: These
seeds are incredibly rich in most of the essential nutrients. These
are energy dense and cause an increase in our basal metabolic rates
which is the rate at which food inside our bodies is broken down. This
partially aids in achieving faster weight loss. This function of
sunflower seeds is associated with its elevated B-complex vitamin
content that assists in energy metabolism. Sunflower seeds are also
high in anti-oxidants especially vitamin E, thus providing protection
against oxidative stress. Vitamin E is also extremely beneficial for
improving hair and skin texture. Last but not the least, sunflower
seeds are also rich in mono-unsaturated fatty acids which help lower
LDL (bad cholesterol) and increase HDL (good cholesterol).
Fenugreek seeds: These
possess many therapeutic and medicinal properties and aid in
alleviating the severity of many metabolic disorders. Fenugreek seeds
are widely used as galactagogues — to increase the production of
breast milk in lactating mothers. These are often consumed in form of
methi laddoos. These seeds also help in lowering bad cholesterol by
forming a complex with it and excreting it out. These also play a role
in prevention diabetes by increasing insulin release and also control
high blood sugar levels. These seeds also aid in digestion and may
prevent cancer.
Caraway seeds: Commonly
called ‘jeera’, these are widely used in preparation of
most of the recipes as a part of tadka or as flavouring. These can
also be consumed directly in water, especially in summers as they have
known to aid in the prevention of urinary infections, flushing out of
toxins and providing a cooling effect to the digestive tract. They are
also a rich source of fibre which again relates to the reduction of
cholesterol levels seen in hypercholesterolemic patients. Caraway
seeds are an excellent source of macro and micronutrients and play a
significant role in preventing infections, aiding in digestion and
maintaining oxidative balance through their antioxidant role.
Lotus seeds:
These are widely used in Chinese medicine and used in a variety of
recipes or even eaten raw or mildly roasted. These maintain energy
balance and have a sedative effect on the central nervous system so as
to stimulate calmness and relaxation, ideal for individuals suffering
from insomnia or restlessness. These seeds also tend to have a mild
effect on dilating the blood vessel thereby causing a drop in blood
pressure. Certain anti-aging enzymes in these seeds aid in repairing
damaged proteins, reducing oxidative stress and hence delaying aging.
Mustard seeds: Also
known as sarson, these seeds are used as in various recipe
preparations just like caraway seeds. These are also used to make
mustard sauce. Due to its magnesium content they are capable of
treating migraine by causing dilatation of blood vessels. A dash of
mustard seeds consumed with fish also enhances n-3 fatty acid
concentration. The selenium and magnesium content in mustard seeds may
help in relieving pain in conditions such as arthritis.
Quinoa: It is a
seed and not a grain, as many believe. It is a complete protein food,
high in calcium, fiber and minerals and can be used as breakfast
dishes or in salads.
Chia seeds: These
are power packed with nutrients and can be added to anything like
salads, on toasts or in smoothies. These have no taste and therefore
do not alter the flavour of the food you cook. These seeds aid
digestion, boosts energy and immunity, stabilises blood sugar and
lowers cholesterol.