7 healthy seeds you must have this summer:- As summer draws near, our diets frequently change towards meals that are lighter, more refreshing, and in addition to being healthy, they are also energising.
7 healthy seeds you must have this summer
By using seeds in your diet, you can improve the nutritional value of your meals by adding critical nutrients, healthy fats, and a pleasing crunch to your consumption. The following is a list of seven nutritious seeds that you ought to think about including in your summertime diet.
1. Chia Seeds
Chia seeds are extremely nutrient-dense and come from the Salvia hispanica plant.They are quite little and black in colour. Their high levels of omega-3 fatty acids, fibre, and protein make them an excellent source of nutrition.
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One of the most notable characteristics of chia seeds is their capacity to take in water; when they are soaked, they expand and take on the consistency of a gel. Because of this, they are an excellent option for use as a topping for yoghurt, as well as in smoothies and puddings.
Chia seeds are well-known for their potential to enhance digestion, boost heart health, and assist in weight management. Chia seeds also have the ability to help with weight management. They are an excellent choice for a snack during the summer because of their high fibre content, which helps to keep a sensation of fullness.
Chia seeds may be used in a variety of ways, such adding them to a smoothie to make it more refreshing, or combining them with coconut milk and your favourite fruits to make a chia pudding that is delectable.
2. Flaxseeds
Omega-3 fatty acids, fibre, and lignans, which are compounds that have antioxidant characteristics, are all found in abundance in flaxseeds. The consumption of these seeds has been shown to alleviate inflammation and enhance digestive health.
Due to the fact that ground flaxseeds are simpler for the body to digest than whole seeds, they are an adaptable ingredient that can be used in a wide variety of meals. There are numerous health benefits associated with flaxseeds, including the promotion of heart health, the assistance in weight loss, and the support of healthy skin.
Make use of ground flaxseeds by incorporating them into your morning muesli, sprinkling them on salads or incorporating them into smoothies to increase the amount of nutrients you consume.
3. Pumpkin Seeds (Pepitas)
Pepitas, which are another name for pumpkin seeds, are an excellent source of magnesium, zinc, and healthy fats all in one convenient package. These seeds, which are rich in nutrients, are not only delicious but also serve a wide range of purposes. They are an excellent addition to both sweet and savoury recipes due to the fact that they have a flavour that is slightly nutty.
Pumpkin seeds, which contain a high amount of antioxidants, have been shown to have certain health benefits, including the ability to promote heart health, support prostate health, and boost immune function.
You may incorporate pumpkin seeds into your summer salads, use them as a crunchy topping for soups, or eat them roasted as a nutritious snack. These are all ways to use pumpkin seeds.
4. Sunflower Seeds
Vitamin E, magnesium, and selenium are minerals that can be found in abundance in sunflower seeds. It is possible to incorporate them into a wide range of cuisines, and they have a lovely crunch. Because of their subtle flavour, they are a good addition to salads, granola bars, and trail mixes (also known as trail mix).
Sunflower seeds are recognised to have the potential to lower cholesterol levels, reduce inflammation, and improve skin health. Another benefit of sunflower seeds is that they are edible.
In order to make use of sunflower seeds, you may incorporate them into your homemade energy bars, sprinkle them over salads to offer a different texture, or consume them as a snack on their own.
5. Sesame Seeds
Despite their diminutive size, sesame seeds are a powerful source of calcium, iron, and magnesium. There are a variety of colours available for them, including white, black, and brown, and they are frequently utilised in Asian dish preparation. These seeds may impart flavour and texture to a wide variety of meals.
The consumption of sesame seeds has been associated with a number of health benefits, including increased bone health, better regulation of blood sugar levels, and improved heart health.
Use sesame seeds as a garnish for salads, stir-fries, or sushi. There are many ways to use them. To use in dressings or dips, you may also prepare tahini, which is a paste produced from ground sesame seeds. Tahini can be used also.
6. Hemp Seeds
The seeds of hemp are an excellent source of protein, as well as healthful lipids and vital amino acids. They are frequently regarded as a source of complete protein, which makes them an ideal option for vegetarians and vegans due to their high protein content. They impart a nutty flavour that makes foods more decadent.
Hemp seeds have been shown to provide potential health advantages, including the ability to improve heart health, support healthy skin, and provide anti-inflammatory effects.
The best way to incorporate hemp seeds into your diet is to sprinkle them on salads, blend them into smoothies or use them as a topping for yoghurt or muesli to up your nutrient intake.
7. Poppy Seeds
Poppy seeds, despite their diminutive size, provide a wealth of essential elements. These foods are abundant in dietary fibre, healthy fats, and minerals that are vital to the body, such as calcium and iron. Their one-of-a-kind flavour and texture can work wonders for a variety of meals.
Poppy seeds are said to have a number of health benefits, including making digestion easier, promoting heart health, and supporting bone health due to the calcium concentration of the seeds.
Poppy seeds can be used in a variety of ways, including being included into baked items, being sprinkled over salads, or being used in dressings to provide flavour and texture.