7 Super Seeds You Should Add To Your Diet
Super seeds earned the name from their nutrient-dense profile despite their tiny size. These seeds contain essential vitamins and minerals and have higher levels of fiber and antioxidants than most foods.
Some of the well-known powerhouse super seeds include chia, flax, sunflower, pumpkin, sesame, and basil seeds. Consuming them in the right quantities can help in achieving a balanced diet.
Because of their versatile nature and mild flavor, it is fairly easy to add them to most dishes. You can simply roast and toast the raw seeds, make a trail mix, add them to cereals and curries or even blend them to a fine powder and add to your smoothies.
Here are our top 7 Super seeds, their nutritional values, and the many ways you can enjoy them with your food :
1. PUMPKIN SEEDS
Pumpkin Seeds are packed with nutrients like Protein, Calcium, Zinc, and healthy fats like Omega 3, Vitamin B2, and Beta carotene.
These seeds have a sweet & nutty flavor and are high in dietary fiber & antioxidants.
Ways to eat pumpkin seeds –
- Can be eaten raw or roasted as a healthy snack.
- Can be a breakfast topping on cereals, yogurt, oatmeal, etc.
- Can be added to trail mix and granola.
- Can be added in desserts and swapped with almonds and cashews.
Can be made into pumpkin seed butter.
2. FLAX SEEDS
Flax Seeds are a powerhouse of protein, fibre, Omega 3 fatty acids.
These seeds are loaded with good amounts of Calcium, Iron, Potassium, Magnesium & Phosphorus, and are a great source of Vitamin B1 & Vitamin B6.
Ways to eat flax seeds –
- Grounded flax seeds can be used as an egg substitute.
- Added to chutney / chutney powders, rotis and chapattis.
- Added to soups and smoothies.
- Baked in biscuits, multigrain bread, muffins, etc.
- Roasted and sprinkled on salads.
3. SESAME SEEDS
Sesame Seeds are packed with antioxidants & fibre, and are a rich source of Iron, Zinc, Vitamin E, Vitamin B6, Selenium & Copper.
These crunchy seeds have a mild & nutty flavour.
Sesame seeds are a powerhouse of Protein, healthy fats and dietary minerals like Calcium, Magnesium & Phosphorous.
Ways to eat sesame seeds –
- Can be roasted, toasted or baked for an enhanced flavour and sprinkled on sandwich, stir-fried food, baked goods and salads.
- Can be made into sauces, dressings and dips like tahini.
Quinoa contains all 9 essential amino acids.
Made up of high-quality protein, Quinoa is gluten-free, non- GMO & is also high in fibre, magnesium, Iron, Potassium, Calcium, Phosphorus, Vitamin E & various beneficial antioxidants.
Ways to eat quinoa –Use quinoa just as you would any other grain, like rice or oats.
5. CHIA SEEDS
Chia Seeds are loaded with protein, fibre, Omega 3 fatty acids and are a rich source of antioxidants.
These seeds are low in calories and cholesterol.
Naturally gluten-free and non – GMO.
Ways to eat chia seeds –
- Can be added to smoothies and juices.
- Can be sprinkled on fruits, oatmeal, yogurt and other breakfast meals.
- Can be used in salad dressing.
- Baked in cakes, bread and muffins.
6. BASIL SEEDS
Basil Seeds are known to have anti-inflammatory & immunity- boosting properties, and are an excellent source of Protein and Fibre.
They are low in calories & contains good amounts of minerals like Calcium, Potassium, Magnesium, Manganese, Vitamin C and folates.
Having a mild floral favour, these seeds are rich in healthy fats and Multivitamins.
Ways to eat basil seeds –
- Soaked basil seeds are best known to be added to a variety of drinks like milkshakes, smoothies, juices, soups, coconut milk and so on.
- For a crunchy taste, you can add them to ice creams, salads and pasta.
7. SUNFLOWER SEEDS
Sunflower Seeds are harvested from the flower head of the Sunflower plant.
These seeds have a tender texture & a nutty flavour and an excellent of Vitamin E, Vitamin B, Iron, Zinc, Potassium, Manganese & Selenium.
Sunflower seeds are not only rich in protein & healthy fats, but are also free from gluten, sodium & cholesterol.
Ways to eat sunflower seeds –
- Can be used in place of walnuts and pine nuts in pesto
- Raw and roasted sunflower seeds can be eaten as a healthy snack.
- Can be added to poha, curries, mixed vegetable, etc.
- Can be a great breakfast topping.
- Can be added to trail mix and granola.
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