The Power of Seeds
Seeds are very nutritious with their essential fats, vitamins, minerals and fiber. These are best eaten raw, unsalted and definitely not roasted. Subjecting to heat in roasting can make the fragile oil break and make it unhealthy food stuff. Eat raw, soak, ground and even extract milk or make it as a paste but don't sugar coat them / roast/ fry / subject to heat. Exposure to sunlight or air can make it rancid very soon – hence store in refrigerator.
The" Best Picks" are
Chia - a good source of Omega 3 fatty acids, fiber, a good hydrant (helps hold water, great for runners). The Tarahumara tribes known for their long distance running ability attribute their strength to chia seeds, as one of their power foods.
How to use: - soak 1tbsp in water for 2-3 hours or overnight. Add to yogurt / cut fruits bowl /coconut water/ juices or smoothies/ just plain with water. Don't add to warm beverages.
Sesame- an excellent source of copper, a very good sources of manganese & protein, calcium, iron, zinc, molybdenum, thiamin, selenium and dietary fiber. It helps prevent diabetes, reduce Blood pressure, lowers cholesterol, good for digestion ,for healthy skin, boosts heart health, prevents cancer, alleviates anemia, protects from radiation damage to DNA, relieves arthritis, protects liver from alcohol, encourages bone health & prevents osteoporosis, good for oral & respiratory health and hair benefits.
How to use: - it can be used in the bakery batter/ sweets /topping on grilled or roasted recipes / sprinkled with lemon juice / in the form paste and oil.
Flaxseeds - also called as linseeds are a rich source of dietary fiber, ALA and lignans, manganese, thiamin and omega 3 fatty acids. Flax seed may have a protective effect against heart disease, stroke, diabetes, Parkinson’s disease, asthma breast cancer, prostate cancer, and colon cancer.
How to use: 1 to 2 tsp of flaxseed powder can be added in cereal/ juice/ smoothies/ soup / yogurt.
Poppy seeds or Khus khus - add color and crunch to baked goods, but you will also gain nutrients. It’s a wonderful beauty aid. Poppy seeds are excellent source of oleic and linoleic acids, fiber, thiamin, pyridoxine, riboflavin, calcium, magnesium, zinc, niacin and folic acid and its helps to increase good cholesterol levels ,increase bulk of the food, decrease bad cholesterol level, treats carcinoma, eczema and its effective in quenching thirst, fever ,inflammation ,constipation and irritation of the abdomen.
How to use: - Poppy seeds should be soaked in warm water or milk for 2hours, drain and leave to dry, these soaked seeds can be use alone or ground with other spices to thicken gravy or curries or toasted poppy seeds are often used to garnish breads and rolls, ground in sauces and pastry fillings or added to vegetables, sweets and salad dressing.
Pomegranate seeds - rich source of vitamin C, potassium, fiber, low in calories that may promote heart disease heart health, weight management and help to prevent cancer.
How to use: stir the seeds into yogurt or toss pomegranate seeds with oil and spices and pour the mixture over the sprouts, salad or as a tasty topping for grilled or roasted recipes.
Sunflower seeds – are packed with health benefits that can help us from head to toe. Sunflower seeds are rich in selenium, calcium, copper, vitamin E, and magnesium. It helps to control cell damage, bone- healthy minerals, keep us calm, treats migraines, stress and helping us relax, and bring a glow to the skin.
How to use:-sprinkle them on the salad, granola, and stir –fries. Stir them into yogurt, sandwiches, rice, and pasta or knead them into the dough.
Pumpkin seeds- One –quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium and it contains antioxidants, zinc, omega 3 fatty acids, tryptophan and fiber .Helps to improve immune supports, maintains healthy heart, important for prostate health, increase good cholesterol level, promote a restful sleep.
How to use: - It should be eaten raw.