Gut-Friendly and Slimming: Six Seeds Endorsed by Nutritionists

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In addition to being useful in the kitchen, the seeds of vegetables like pumpkin and blooming plants like sunflower are also rich in nutrients. These seeds are a great addition to a well-balanced diet since they are high in fiber, protein, vital vitamins, and minerals, which can help with digestion, weight control, skin health, and overall heart and bone health. However, which seeds are ideal for you? The secret is to match your individual dietary needs to the particular health advantages that each seed provides. Furthermore, the efficacy of these seeds may be increased by eating them in the correct way and at the proper time.

Seeds that are good for eating

According to sports nutritionist Aman Rao, here are a few of the greatest nutritious seeds:

1. Chia seeds

Chia seed benefits include the following:

These nutritious seeds are beneficial for the heart and brain because they contain a lot of omega-3 fatty acids. According to research published in Scientific Reports, the superfood is high in omega-3 and omega-6 fatty acids, which have been linked to lower blood pressure and a lower risk of cardiovascular illness.

It helps digestion and keeps you feeling satisfied because it's high in fiber.

Aids in keeping blood glucose levels under control.

Best time to take: Morning on an empty stomach or with breakfast.

Chia seeds can be consumed in the following way:

For at least 30 minutes, or overnight, soak a tablespoon of chia seeds in water.

Include it to detox water, oats, puddings, or smoothies.

2. Seeds of pumpkin

Pumpkin seed benefits:

Contains a lot of zinc, which strengthens the immune system.

Magnesium-rich, which helps alleviate stress and improve the quality of sleep.

Beneficial to the prostate and heart.

Ideal time to take: afternoon or evening snack

How to capture

As a snack, consume one to two tablespoons of roasted pumpkin seeds.

Add to soups or salads.

3. Flaxseeds

Flaxseed benefits include:

Because they are high in lignans, these nutritious seeds help maintain hormonal balance, particularly in women. According to studies published in Nutrition and Cancer, lignans may affect the levels of sex hormones, such as estrogens, which are known to contribute to the development of breast cancer. According to studies, flaxseed may be related to a lower chance of developing breast cancer.

Aids in the treatment of constipation and promotes healthy skin.

The best time to take it is during breakfast or lunch.

how to capture

Flaxseeds should always be roasted and powdered because raw seeds are difficult to digest.

To curd, smoothie, or chapati dough, add one tablespoon of these nutritious seeds.

4. Sunflower seeds

The advantages of sunflower seeds include:

These nutritious seeds are high in vitamin E, which helps promote healthy skin and has anti-aging effects.

Selenium is included, which strengthens the immune system.

decreases inflammation throughout the body.

Best time to take: With meals or as an afternoon snack

How to take

Consume sunflower seeds raw or roasted in a tablespoonful amount.

Mix with homemade granola, salad, upma, or oats.

5. quinoa

Quinoa's Advantages:

It contains all nine amino acids, making it a complete plant protein.

Gluten-free and simple to digest. In a study published in The American Journal of Gastroenterology, it was discovered that ingesting 50 grams of quinoa daily is safe and well tolerated by those who have Celiac disease, which is brought on by an immune response to gluten consumption.

Aids in weight loss and muscle growth.

The optimal moment to take it is during lunch or supper.

How to take

Like rice, cook it after rinsing it thoroughly.

Use it as a rice substitute (1/2 to 1 cup of cooked quinoa) in salads, pulao, or other dishes.

View the nutritionist's article here

6. Sesame seeds

Sesame seeds' advantages:

Sesame seeds are high in calcium, which is essential for maintaining healthy joints and strong bones.

Regulates hormones and aids in metabolism.

Excellent for the condition of your skin and hair.

The ideal time to take it is during the winter or at night.

How to proceed

Use in chutneys or laddoos, or sprinkle on top of vegetables.

1 tablespoon of roasted or cooked form (avoid raw in large amounts)

Culinary seeds are a wonderful complement to your diet. They may aid with weight loss and improve the condition of your skin and bones. However, watch your serving size and be sure to eat these nutritious seeds throughout the day. Overconsumption of nutritious seeds can result in digestive issues such as bloating, gas, and constipation, as well as weight gain.

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