5 wonder seeds that will boost your metabolism
Metabolism refers to the chemical activity happening in our body to sustain life. It is important to maintain your metabolism for an active and healthy life.
People who want to get rid of all the extra fat in the body will find this article extremely useful as these seeds are not mere just seeds but, wonder minis full of nutritional benefits, including a boost to your metabolism. They also contain micronutrients like folic acid and iron and are a great source of dietary fiber. In each of these wonder seeds lies amazing nutritional properties we’d be nuts not to take advantage of. Follow this short guide to rev up your metabolism and start living a healthier life.
Flax Seeds Flaxseeds are tiny, brown or golden-colored seeds, which are also known as linseed. This tiny seed is full of fibre, and have various other nutritional properties, ranging from reducing cholesterol level in the blood, to reduction in ovarian dysfunction. The presence of plant-based lignans, omega 3s, oils, and fiber in flaxseed help in improving the digestion of your body, by promoting lubrication and preventing constipation. Include this shiny nutty seed in your diet by grounding it to a powder, and adding it to your chapatis, bread, soups and smoothies.
These poppy-like seeds forms a gel like texture around them making it a favourite among many people. Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients. They are high in antioxidants that help protect the delicate fats in the seeds. High in quality protein, these seeds are the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. All these properties help in weight loss and boost metabolism. Chia seeds can be mixed with cereal, or you can just let them soak with milk for about 15 minutes and then add a little honey or sugar. Because they are so small, you can add them to your salads or any baked recipe you make!
Sunflower seeds are cheaper wonder seeds option. They contain a good amount of protein, monounsaturated fats and vitamin E. Associated with reduced inflammation in middle-aged and older people, helps reduce the risk of heart disease. It has lots of protein and vitamin B which are beneficial for women of all ages, particularly pregnant women. Add these into your salads, cereals and sauteed vegetables.
If you tend to munch on things subconsciously when you’re having hunger pangs, this is a great thing to keep in your bag or in your car. Melon seeds are full of health benefits. They are an excellent source of protein, vitamins and minerals. They are an excellent source of omega 6 fatty acids and aids in boosting memory, digestion and regulating blood pressure.
Sabja or Basil seeds are a good source of iron, calcium, and magnesium, which could help fill important shortfalls in your diet. They contain soluble fiber, which may promote gut health, blood sugar control, healthy cholesterol levels, and appetite control. Mix them in your favourite beverages such as lemonade and juices to beat the heat in summers.
5 seeds with the power to boost your immunity that you must eat every morning
Make these seeds a part of your morning routine and see how your health improves in a matter of day.
If seeds are missing from your diet, you’re losing out on a lot of things. Image courtesy: Shutterstock
Do you end up feeling lazy and fatigued even after eating? Well, then there’s gotta be something missing from your diet. Have you added pretty much everything except for nutritious seeds to that diet chart? If not, then that’s what you’re missing out on.
We learnt back in 7th grade that there are five food groups that we need to include in our daily diet and they are – carbs, protein, dairy, fruits and vegetables, and fats. Unfortunately, we aren’t always able to include all these in our diet.
That’s why we end up feeling lethargic in spite of eating good meals, according to dietician Shalini Somasundram from Columbia Asia Hospital, Pune.
We’re here to give you a low down on five major seeds that you must include in your diet, especially as the world is affected by covid-19 since they’ll help you boost your immunity as well:
1. Sunflower seeds
If your diet lacks antioxidants, including sunflower seeds will correct that deficiency in your diet. Sunflower seeds are rich in antioxidants and have good fat. They are rich in magnesium and vitamin E. So, if you have pale skin, you must include these seeds in your diet.
2. Sesame seeds
Yes, we’re talking about the humble til. In winters, it is a delight to eat plus sweets made of til keep you warm. Turns out, they’re also a powerhouse of nutrients.
“Sesame seeds are rich in zinc which is otherwise very difficult to obtain from our regular diet. Plus, it helps in boosting immunity and keeps you charged up for the day. But, you need to watch out for the quantity. Also, sesame is good for diabetic patients as well as it keeps the blood sugar level in check”, says Somasundram. One teaspoon daily can be super effective.
3. Hemp seeds
If you are vegan and worried about your protein intake, hemp can be your best bud. Hemp seeds are extremely rich in protein. They help in building muscle mass, provide energy, build immunity, lead to weight loss, and control your appetite.
“Hemp seeds have all the essential fatty acids that can help in preventing PMS symptoms. Plus, it can also help in treating insomnia”, she suggests.
4. Pumpkin seeds
Apart from all the nutrients like protein, potassium, and magnesium, there is one thing which makes pumpkin seeds a must-have and that is vitamin K. You won’t find this nutrient in many food groups and its deficiency can lead to low bone density. Vitamin K helps in binding the calcium in the bones, making them stronger. That’s why pumpkin seeds are a must for those who have fragile bones or arthritis.
5. Sabja seeds
Yes, we’re talking about falooda seeds. Sabja seeds are rich in alpha-linolenic acid (ALA) which is known to boost metabolism and aid weight loss. Plus, flavonoids like vicenin, orientin, and beta carotene keep your immunity strong, keeping cold and flu away.
“Soak a tablespoon of these seeds in water overnight and drink in the morning. From weight loss to immunity, sabja seeds will give you everything in abundance”, she explained.
“Consuming 15 grams of these seeds early in the morning every day is a must. If you’ll take them on an empty stomach with lukewarm water, it will help in cleansing the body” she concluded.
Don’t concentrate on only the nuts. Add these seeds to your diet as well.
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7 Super Seeds That Can Boost Your Health
If you haven’t heard, tiny seeds are the next big thing in health food. Seeds have been proven to be packed with nutrients – protein, dietary fibre, antioxidants, and the healthier fats you should be eating.
They’re a great choice if you’re looking to increase the plant foods in your diet, maintain or increase protein levels, and increase your heart and overall health. For optimal wellbeing, it’s worth finding ways to reduce or eliminate sugar, salt and fats from your meals, and seeds can be a part of that.
If you’re reading this in the Halifax area, a good place to try a lot of these seeds is at the Bulk Barn, where you can sample in small amounts to your taste before you commit to going full seed.
Loved by people looking to cut down on their grain intake, chia goes into a puddling-like consistency when soaked in fluid. It’s a great substitute for someone looking for a filling, high-protein breakfast alternative. The seeds are gluten-free and are loaded with antioxidants, magnesium and calcium, and lots of fibre – so they’re good for helping control cholesterol.
Very high in omega-3s (the cholesterol-lowering, anti-inflammatory fat), flax may reduce your chances of heart disease, lung disease and certain cancers. It’s also very high in fibre, so if you have digestive problems, your system may struggle to process it.
To get the most out of its nutritional value, try eating flax ground up and sprinkled on other food or salads, so its easier to digest. For the full punch of omega-3, choose flaxseed oil, which you can add to smoothies; in its pure form, it will be refrigerated in the grocery store health food section.
A side-benefit of flaxseed oil, incidentally, is that it’s the best to season cast-iron frying pans. For vegans, ground flaxseed can be used as an egg substitute in baking.
People may wonder about hemp and its legality, but hemp hearts (the shelled hemp seeds) contain no THC and have loads of health benefits. They are packed with magnesium and omega-3 and omega-6 fatty acids, which are good for your skin. Hemp seeds have more protein per seed than chia or flax. Two tablespoons of hemp seeds will give you about seven grams, the same amount you’d get in two egg whites.
Very high in protein, pumpkin seeds are lower in fibre than some other seeds, so they’re easier to digest for people with digestive issues. Great for throwing in salads or soups, they’re also rich in tryptophan, which can boost your mood and help you get a better night’s sleep.
It’s technically a seed, though it may seem like a grain. Quinoa is protein-packed, high in fibre and amino acids, and as a grain substitute (rice, couscous or corn), it’s low in carbohydrates. Try swapping it in place of rice or oatmeal in your recipes to up your protein intake.
You’ve probably encountered sesame seeds on bagels or in a salad dressing form, but you might not know the seeds are also a great source of protein and minerals like iron, zinc, copper, thiamin, calcium, magnesium and manganese.
One quarter-cup serving of sunflower seeds provides a daily dose of antioxidant vitamin E, which is good for brain health. It also provides a pinch of selenium, which helps boost cognitive function and maintain a healthy immune system.