SEEDS & IT'S BENEFITS

                      "One Seed Makes the Whole Earth Green".

A seed can be defined as an embryonic plant enclosed in a protective outer covering. There are numerous seeds available around us. Let us pick up some of the most effective super seeds which boost our immunity and health.

CHIA SEEDS

Eat this to achieve bones of steel. Chia seeds are rich sources of dietary fiber. All the carbohydrates are in the form of fiber only, which ultimately make them six-pack friendly. When the fiber in chia mingles with the digestive liquids of our gut, a gel like substance is formed inside which aids in blood sugar control. This super seed is rich in heart friendly omega-3 fatty acids and plant based protein. Recent researches have revealed that, chia acts as an antioxidant agent too.

Nutritional information per tablespoon:

• Energy – 60 kcal
• Protein – 3g
• Fat       -  3g
• Carbohydrate – 5g  

Consumption Procedure: 

1. Mix ¼ cup chia seeds and 1 cup of water.
2. Stir for about 15 minutes.
3. Cover the container and keep it inside refrigerator overnight but don’t deep fridge it.
4. Let it soak overnight and it is ready to use.

 

HEMP SEEDS

Vegetarian sources of power packed protein, used to build and tone your muscles. It contains all 20 amino acids. The seeds are loaded with energy-boosting iron, bone-building calcium and cardio- vascular friendly magnesium. Hemp also contains a 3:1 ratio of omega-6 fat to omega-3 fat which act as anti-inflammatory agents in the body.

Nutritional information per tablespoon: 

• Energy – 57 kcal
• Protein – 3g
• Fat – 4g
• Carbohydrate – 1g

Consumption Procedure:

1. Hemp seeds hit the taste buds with a tasty flavor of pine nuts.
2. Can be added to oat-meals, protein shakes, soups and salads.
3. Works as an intense post workout additive to your favorite whey shake.

PUMPKIN SEEDS

Blessed with the goodness of testosterone – boosting zinc, pumpkin seeds also derive a bevy of nutritional benefits from iron, magnesium and vitamin K. Consumption of vitamin K confers protection against type 2 diabetes.

Nutritional information per tablespoon:

• Energy – 47 kcal
• Protein – 2g
• Fat – 4g
• Carbohydrate – 1.5g

Consumption Procedure:

1. Toast pumpkin seeds in a dry pan over medium heat till they begin to pop.
2. Use them to garnish your delicious oatmeal, yogurt and salad.
3. Can also be used as an additive to homemade energy bars and granola.

FLAXSEEDS

Considered as one of the first foods to be awarded as a super-food, flax is one of the best dietary sources of soluble fiber. This soluble fiber regulates blood sugar and appetite. Flax seeds provide a shield against cardiovascular disorders and improve blood flow. Apart from that, flax acts as a rich source of omega 3 ALA (Alpha Linolenic Acid) which reduces the risk of heart diseases.

Nutritional information per tablespoon:

• Energy – 37 kcal
• Protein – 1g
• Fat – 3g
• Carbohydrate – 2g

Consumption Procedure:

1. Grind and apply on warm cereals.
2. Ground flax seeds can be used to blend post-training shakes for faster recovery.
   

    

   Also Read Article "How to cook Broccoli without losing it's nutritional value"

    

   SUNFLOWER SEEDS 

    

   Sunflower seeds act as stellar sources of health friendly unsaturated fats along with a wide range of vital minerals like magnesium, copper and manganese. Also loaded with the divine vitamin E sunflower seeds are pocket friendly super seeds.

Nutritional information per tablespoon:

• Energy – 51 kcal
• Protein – 2g
• Fat – 4.5g
• Carbohydrate – 2g

Consumption Procedure:

1. Add a handful of this solar seed to your favorite dishes like cereals, tuna salad and pasta.
2. Can also be used as garnishing agents on yogurt and smoothies.

SESAME SEEDS

 Sesame seeds are dairy-free sources of calcium, required to build bones like TMT bars. Calcium is also necessary for proper functioning of our muscles. Yes, you read that right, calcium boosts muscle functioning too. Sesame also adds a valuable mineral named copper in our diet, essential for numerous enzymatic reactions in the body. This copper and calcium rich seed strengthens our nervous system to a great extent

Nutritional information per tablespoon:

• Energy – 51 kcal
• Protein – 2g
• Fat – 4.5g
• Carbohydrate – 2g

Consumption Procedure:

1. Sprinkle them to roasted vegetables and grilled salmon to add texture.
2. 
   
   

   Also Read Article "Bread: Is it good or bad for health"

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NUTS: Nutritional value & Importance!

A nut can be described as an edible fruit, composed of a hard shell and a seed. These hard shelled fruits are packed up with heart healthy fats, proteins, vitamins and minerals.

Nuts provide an edge against stroke and type-2 diabetes. Apart from these, nuts help in curbing appetite and also encourages weight loss. Calories from nuts don’t always correlate with the expected amount of weight gain.

Now let’s pump up with some NUTS

ALMONDS

Almonds are ranked among the highest protein nuts. Manganese, vitamin E, riboflavin, calcium, magnesium, phosphorus and zinc are the bonus agents that are available in almond. Regular consumption of almonds lowers the risk of heart diseases and helps lower elevated cholesterol. Top your protein shake with this delicious nut and make it a muscle blaster. 

Nutritional facts per serving:

Serving size – 22 nuts, dry roasted without salt

• Energy – 169 kcal
• Total Fat – 14.8g
• Total Carbohydrates - 8.3g
• Protein – 5.9g
  

  WALNUTS

  Walnuts are reputed for the high content of essential fatty acids, particularly alpha-linolenic and linolenic acids. Walnuts keep LDL cholesterol under control. The availability of phytonutrients and antioxidants in this nut is helpful in reducing inflammation levels and warding off the risk of type 2 diabetes.

Suffering from sleeplessness ? Well !!!! The melatonin available in walnuts will encourage a healthy sleep cycle. Thiamine, vitamin B6, copper, phosphorus, magnesium and zinc are also available in walnuts.

Nutritional facts per serving:

• Serving size – 14 halves
• Energy – 185 kcal
• Total Fat – 18.5g
• Total Carbohydrates – 3.9g
• Protein – 4.3g

PISTACHIOS

Pistachios - Being a shining star of vitamin B6, this nut can provide up to 18% of daily requirements. Pistachios are quite high in protein and fiber. Thiamine, iron, manganese, magnesium, phosphorus, potassium and zinc are the auxiliary minerals, available in pistachios. 

Nutritional facts per serving: 

Serving size – 49, dry roasted without salt

• Energy – 161 kcal
• Total Fat – 12.7g
• Total Carbohydrates – 8.3g
• Protein – 5.9g
• Fiber – 2.8g
  

  CASHEWS

  Cashews – Blessed with a buttery and nutty flavor, cashews are considered as highly nutritious nuts, with plenty of iron and zinc. Other included minerals and vitamins are thiamin, iron, magnesium, manganese and phosphorus. A 1 oz serving provides a quarter of our daily phosphorus requirement. 

Nutritional facts per serving: 

Serving size – 18 halves, dry roasted without salt

• Energy – 163 kcal
• Total Fat – 13.1g
• Total Carbohydrates – 9.2g
• Protein – 4.3g
• Omega3 Fatty Acids – 7.7g
• Fiber – 1g
  

  PEANUTS

  Peanuts – Either an athlete or a desk-jockey, peanuts fuel you well through a long work day. They are high in protein, dietary fiber and antioxidants. Consumption of peanuts reduces the chances of stroke as they increase the natural production of nitric oxide, which finally dilates blood vessel. Other vitamins and minerals include potassium, phosphorus, calcium, magnesium, niacin, vitamin E and folate. The availability of phosphorus and calcium in peanuts, make them very good for our eyes and bones to a great extent. 

Nutritional facts per serving:

Serving size – 35, dry roasted without salt

• Energy – 166 kcal
• Total Fat – 14.1g
• Total Carbohydrates – 6.1g
• Protein – 6.7g
• Fiber – 2.3g
  

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DRIED FRUITS

A dried fruit is a fruit, from which majority of the original water content has been removed either through sun drying, or through dehydrators. Raisins, dates, prunes, figs, apricots, peaches, apples and pears are referred to as conventional dry fruits.

Glycemic Index:

The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.

Glycemic Indices of some easily available dried fruits:

Fruit	Glycemic Index (GI)
Dates	62
Dried Apples	29
Dried Apricots	30
Dried Peaches	35
Dried Plums	29
Figs	61
Raisins	54

The popular dried fruits include the following:

Peaches

Peaches contain 34% of our daily Vitamin A needs along with 18% of iron recommendations. Also act as good sources of potassium, niacin and copper. 

½ cup serving : 191 kcal ; 6.5g fiber 

Apples 

An apple a day keeps the doctor away !!! Want something more ??? 

½ cup serving :  104 kcal ; 3.5g fiber 

Lychees

Often sold as frozen or canned. Efficient source of Vitamin C. Good for glowing skin. Contains protein and riboflavin too. 

½ cup serving : 221 kcal ; 4g fiber

Apricot

Apricot – Rich in vitamin A, vitamin E, potassium and copper.

½ cup serving : 156 kcal ; 4.5g fiber

Prunes

Provide healthy laxative effect, though lack in insoluble fiber. Contain protein and iron. Good for muscle

½ cup serving : 223 kcal

Figs

Figs are associated with a laxative effect. Additionally, they contain minerals like calcium, magnesium, potassium and manganese. 

½ cup serving : 185 kcal ; 7.5g fiber

Craneberries

Though it is hard to find unsweetened dried cranberries, still an appropriate serving is a healthy choice. Cranberries are rich in phytonutrients. 

½ cup serving : 185 kcal ; 5g fiber

Raisins

It is a good sources of potassium and manganese. 

½ cup serving : 217 kcal ; 2.5g fiber

Dates

Provide a wide range of essential nutrients with lots of dietary potassium. Includes minerals like boron, cobalt, copper, fluorine, magnesium, manganese, zinc and selenium. Good source of fruit based protein.

100g of dates contain 282 kcal, 0.39g fat, 2.45g protein & 75.03g carbohydrates.

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Hope this article is fruitful to your life my  friends. This article is written by Sambaran Chaudhari our Facebook group member.

Join our Facebook Group  HEALTH & FITNESS

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Thanks You Friends!
Keep Growing & Spread the Love!

Syrus


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