Tiny But Mighty: 8 Super-Seeds You Should Eat To keep Diseases At Bay

Plenty of tiny seeds, some in fancy packaging, have invaded our grocery stores in recent times. You're probably wondering whether you need chia and hemp seeds or if they are just a part of trendy fad diets. The good news is seeds pack quite a nutritional punch: they're loaded with vitamins, minerals, proteins, healthy fats, fibre and antioxidants. This is no surprise when you think a seed is designed to grow into a plant! Read on to learn how you can include these superfoods in your meals for more nutrition, taste and texture.

SUNFLOWER SEEDS

Sunflower seeds are the gift of the bright yellow sunflower. The flower has a seed-studded center, usually grey or black. Not only are the seeds flavourful, but they also contain nutrients.

Benefits

1. Improve immunity, as they're rich in zinc, an essential mineral your cells need to fight off viruses.
2. Prevent free radical damage and reduce inflammation thanks to the presence of the fat-soluble antioxidant, vitamin E.
3. Improve heart health, as they're rich in two good fats: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
4. Reduce the risk of certain cancers, as they contain phytosterols.

Easy ways to consume

1. Sunflower seeds go very well with dals. Want to make your dals creamy without adding some artery-clogging cream? Just roast the seeds and then grind them to make a paste. Add the paste to dals for a creamy texture.
2. Grind some sunflower seeds and add a couple of spoonfuls of this powder to whole wheat flour when making rotis.
3. You can sprinkle a teaspoon of roasted sunflower seeds on cornflakes or any porridge for more crunch and nutrition.

PUMPKIN SEEDS

Flat and oval-shaped, pumpkin seeds are rich in protein, omega-3 fatty acids, vitamin B2, iron and magnesium.

Benefits

1. Reduce inflammation, as they contain antioxidants such as carotenoids and vitamin E.
2. Help maintain heart and bone health because of their rich magnesium content.
3. Promote sleep, as they contain tryptophan, a sleep-inducing amino acid. If your child has trouble sleeping at night, including pumpkin seeds in their diet may help.

Easy ways to consume

1. Soups are a great way of sneaking in nutritious seeds, and children usually love warm soups. The next time you make pumpkin soup, sprinkle some roasted pumpkin seeds on it.
2. Baked pumpkin seeds are delicious. On a baking tray, place the pumpkin seeds, brush them with olive oil, and season them with cumin powder, salt, and garlic powder. Bake until the seeds are crunchy.
3. You can add roasted pumpkin seeds to pulaos and curries.
4. Add powdered pumpkin seeds to whole wheat flour and make rotis.

BASIL SEEDS

Basil seeds, sabja seeds, or falooda seeds are black in color and drop-like in shape, resembling black sesame seeds. These seeds of the sweet basil plant are considered a nutritional powerhouse.

Benefits

1. Regulate blood sugar and promote a feeling of fullness, as they contain pectin, a soluble fibre.
2. Prevent oxidative damage and reduce inflammation because of the presence of polyphenols and flavonoids.

Easy ways to consume

1. Add a tablespoon of basil seeds to a litre of drinking water and keep sipping it throughout the day.
2. Basil seeds swell up when added to water. A tablespoon of soaked basil seeds can be added to homemade falooda or a variety of drinks, lemonade, smoothies, buttermilk, and milkshakes.

CHIA SEEDS

The tiny black chia seeds are often called superfoods because of their numerous health benefits. These seeds, which can absorb up to 27 times their weight in water, have become quite popular.

Caution: Never eat raw, dry chia seeds as they can absorb water. If you eat them dry, they may expand in the esophagus and cause an obstruction. Before eating the seeds, mix them with enough water to allow them to expand.

Benefits

1. Prevent blood sugar spikes by slowing down digestion, and promote a feeling of fullness. This is because of the presence of soluble fibre and mucilage in chia seeds.
2. Lower cholesterol and reduce inflammation, as they contain omega-3 fats in the form of alpha-linolenic acid (ALA).
3. If your child is fussy about drinking milk and you're worried about their calcium intake, include chia seeds in their diet, as they are an excellent source of calcium.

Easy ways to consume

1. Chia pudding is a simple dessert that your child is sure to enjoy. Mix 1/4 cup of chia seeds in cow milk, almond milk, or fruit juice. Allow it to sit for 15 minutes. Then add chopped fruits and nuts to it.
2. If you're a vegan, you can use chia seeds as an egg substitute. To replace one egg, mix one tablespoon of chia seeds with three tablespoons of water. After the mixture thickens, you can use it for baking.
3. You can also add seeds to kanji, upma, or yogurt.
4. Soak chia seeds in water for 10 minutes and add the gel to lime water and honey, your super-healthy drink is ready!

SESAME SEEDS

Sesame seeds are popular in Indian cuisine and they are one of the main ingredients in Middle Eastern cuisine. These seeds have a nutty taste and are loaded with nutrients.

Benefits

1. Help treat constipation in children because of their fibre content.
2. Strengthen the bone thanks to the presence of minerals such as calcium, phosphorus, magnesium, and zinc.
3. Lower cholesterol levels, as they contain two lignans, sesamin and sesamolin.

Easy ways to consume

1. Make tahini paste with sesame seeds, and use it as a bread spread or a dip. You can also make hummus, a delicious dip and spread made of tahini, chickpeas, olive oil and lemon.
2. Toasted sesame seeds with vinegar, soy sauce, and crushed garlic can be used as a dressing for noodles and salads.
3. You can roast and powder sesame seeds, add ghee and jaggery to them, and make healthy laddoos.
4. The powdered sesame seeds can also be added to milagaipodi (chili powder for dosas).

HEMP SEEDS

Hemp seeds, also called hemp hearts, are highly nutritious. The seed has a mild, nutty flavor and can be consumed raw, cooked, or roasted. Hemp seeds are a good source of B vitamins (B1, B2, B3, B6, B7, and B9) and minerals (e.g., iron, zinc and magnesium).

Benefits

1. Help maintain optimal health, as the seeds contain all 10 essential amino acids.
2. Fight inflammation and improve heart health thanks to the presence of omega-3 and omega-6 fatty acids
3. Help reduce cholesterol levels as they contain phytosterols.

Easy ways to consume

1. Add hemp seeds to the dough to make nutritious parathas.
2. Hemp spice powder is another way to include this superfood in your diet. The spice mix contains hemp seeds (75g), curry leaves (20 leaves), dried red chilies (2), sesame seeds (1 tbsp), peppercorns (1/2 tbsp) and salt (as required). Roast the ingredients and then grind them into a fine powder. This hemp seed spice mix is a perfect accompaniment for idlis, dosas, and parathas.

FLAX SEEDS

These tiny and shiny nutrient-dense seeds are derived from the flax plant, which is both a food and fibre crop. Did you know that linen fabric is made from the fibres of this plant?

Benefits

1. Protect the immune system, as they contain amino acids such as arginine, aspartic acid, and glutamic acid.
2. Help improve digestion and prevent constipation because of its high fibre content.
3. Help decrease inflammation and prevent certain types of cancer, as they contain lignans, a type of antioxidant.

Easy ways to consume

1. Try to add 12 teaspoons of flax seeds to your daily diet to reap their benefits.
2. Sprinkle a generous amount of flax seeds on your bowl of kanji for a nutty flavor and crunch.
3. You can make flax seed laddoos by mixing the seed powder with jaggery and ghee.
4. Mix a teaspoon of ground flax seeds to any sandwich chutney to make it more nutritious. You can also add flax seeds to pulaos and curries.
5. If you don't eat eggs, you can combine one tablespoon of flax seeds and three tablespoons of water to replace one egg. This is an excellent egg substitute in baking.

POPPY SEEDS

Poppy seeds, known in Indian kitchens as khus khus, are obtained from the opium plant. These nutritious seeds are often sprinkled on baked foods such as bread.

Benefits

1. Strengthen the immune system, as they're rich in zinc and selenium.
2. Improve bone mineral density because of their high calcium content.
3. Reduce the levels of cortisol (a stress hormone), as they contain magnesium.

Easy ways to consume

1. Ground poppy seeds are used in Indian curries for thickness, texture, and flavor.
2. Roasted poppy seeds can be added to breads, cakes, and pastry fillings.
3. You can make aloo posto, a popular Bengali dish made of potatoes and poppy seeds.
4. To satisfy your sweet tooth, make poppy seed payasam with white poppy seeds, jaggery, coconut, and milk.

So go ahead and add these tiny super-seeds to your daily meals, from dips and spreads to curries and stir-fries. Remember to eat a variety of seeds every week but in moderation.