“Seeds”: Powerhouse of Nutrients

Choose the Correct Seeds for You

Seeds are small mighty kernels which are known to be super-nutritious. They are also known as a powerhouse of nutrients and can be consumed daily for a myriad list of health benefits. Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds contain an ample amount of fibre, healthy monounsaturated fats, polyunsaturated fats, vitamins, minerals and antioxidants present in them, seeds are known to be extremely versatile and can be incorporated any way in any recipes. With growing awareness, several people are opting to consume these seeds for better health. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. They can help you to lose weight while providing you with enough energy for the whole day.

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Do you need more Energy but wants to lose weight? Do you want to Stay Healthy?  Follow this Article for that!

This article will describe the nutritional content and health benefits of the healthiest seeds you can eat.

Let’s have a look at some of the available Seeds which provide potential health benefits.

Note – These Seeds need to be incorporated into a well balanced healthy diet in combination with lifestyle changes for them to work optimally.

Chia seeds

The chia seed has stolen the limelight lately on the supermarket red carpet, showing up in everything from energy bars to cereals to beverages. Chia comes from a desert plant in Mexico called Salvia hispanica and is packed with omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium. These tiny black and white seeds were used long ago by Mayan and Aztec cultures to boost energy. Chia seeds contain five times more calcium than milk, seven times more Vitamin C than oranges, three times more iron than spinach, twice the potassium content in Banana and eight times more Omega 3 than Salmon.

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Health Benefits of Chia Seeds

High quality protein, Boost Energy and Stamina, Controls hunger, Fights cervical and breast cancer, Good for heart Health, Helps to treat Diabetes, Cleanses Colon, High in antioxidant, Helps to digest, Controls Hypertension, Builds muscle and aids weight loss, Arthritis, Gets rid of Toxins, Reduce Inflammation, Promotes sound sleep, Hyperactivity disorder, Healthy skin, hair, nails.


Fenugreek Seeds

Trigonella foenum-graecum (L), commonly known as fenugreek is an annual herb belonging to the family Papilionaceae and is cultivated throughout the country. Fenugreek is native to Eastern Europe and parts of Asia but now widely cultivated almost all over the world for its leaves and seeds, which are commonly used as leafy vegetables and condiments, respectively. The leaves and seeds of the plant are widely used as spice in food preparations and as ingredient in traditional medicine. Fenugreek contains a specialized type of soluble fiber “Galactomannan” that slows the absorption of glucose in the intestine.

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Health Benefits of Fenugreek Seeds

It has various potential pharmacological effects in modern medicine such as Antidiabetic, Antilipidemic, Antioxidant, Hypocholesterolemic, Hepatoprotective, Antifungal, Anti-Inflammatory, Antibacterial, Anticarcinogenic, Antiulcer, Antilithigenic, Neuroprotective Effects, Cure Skin Inflammation and Scars, Lose weight by suppressing appetite, Remedy for fever and Aids Digestion  .


Fennel Seeds

Fennel is traditionally used for medicinal and culinary purposes. The entire plant is valuable in the medicinal industry; its enlarged base is used as a vegetable; its leaves are used for culinary purposes and its seeds as a spice and for essential oil extraction. Fennel is a versatile ingredient in cooking because it can be used as an herb, spice, or vegetable. The aromatic and flavorful herb comes with a rich array of nutrients including Vitamin A, B6, C and minerals like calcium, iron, zinc, manganese. Fennel is super high in dietary fiber, covering more than 25 percent of your daily value, as well as potassium, which is crucial in maintaining low blood pressure. Fennel seeds are store house of antioxidants and volatile oils.

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Health Benefits of Fennel Seeds

Diuretics and detoxifies blood, relieve haemorrhoids, Aromatic quality relaxes blood vessels, helps to get rid of intestinal worms, acts as a mouth freshener, anti-aging, prevents hair fall, antiseptic, anti-oxidant rich, prevents from eye disorders, reduce weight, relief from common cold and cough, promotes proper bowel movement, improves bone strength and development, relieves menstrual problem.


Flax Seeds

Flaxseeds have long been known to provide medicinal benefits. Rich in omega-3 fatty acids, dietary fiber, and lignans (beneficial plant compounds), recent studies show flaxseeds may help reduce belly fat and lower your risk of heart disease, cancer, stroke, and diabetes. Flaxseeds are widely available in products such as frozen waffles, cereals, and meatless meal products. Rich in antioxidants, Vitamins B, Magnesium, potassium, manganese, phosphorous, iron, copper, high in dietary fibre.

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Health Benefits of Flax Seeds

Flax seeds are also beneficial those who have problems with gas, it helps with eliminating gas. High in omega- 3, Potent anti-inflammatory, Fires up metabolism, Burns fat, aids in constipation, pulls debris out of the bowels, lowers cholesterol, lowers blood pressure, controls blood sugar, help to keep hunger at bay, which may aid weight control, rich in lignans which may reduce cancer, phytoestrogens that protect against cancer, anti-viral, anti-bacterial. Flaxseed oil, fibers and flax lignans have potential health benefits such as in reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, and osteoporosis, autoimmune and neurological disorders. Flax protein helps in the prevention and treatment of heart disease and in supporting the immune system.


Pumpkin Seeds

The pumpkin plant, along with its seeds, has been used in the traditional medicine of many countries, including India, Mexico, Canada, United States, China and Europe. Subtly sweet and nutty with a somewhat chewy texture, pumpkin seeds are lower in fat than other seeds and offer essential minerals like iron, zinc, magnesium, and potassium. Great source of Vitamin B, E and K. Pumpkin seeds also contain protective compounds called phytosterols, which likely contribute to their known prostate and heart health benefits. Pumpkin seeds are packed with L- tryptophan, the relaxing amino acids. The only seeds that is alkaline- forming. 100 g seeds provide 30 g of protein. Raw pumpkin seeds are essential. They are rich in antioxidants, anti- inflammatory properties and Omega 3 fatty acids.

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Health Benefits of Pumpkin Seeds

Raw pumpkin seeds are essential for skin health and wound healing. Pumpkin seeds promote good prostate health and offer anti-inflammatory and cholesterol lowering benefits. Reduce the levels of LDL cholesterol, Reduce inflammation for arthritis, Reduce blood pressure, Boots immunity, Maintain sugar level, Prevent kidney stone formation, good for prostate health, liver functioning, gallbladder, disabilities of leaning, inflammation, cancer management Promote good sleep, lowers depression, preventing kidney stone formation, natural protector against osteoporosis and inhibition of parasites are established.


Sunflower Seeds

This stadium favourite is a home run for nutritional benefits. Small but mighty, sunflower seeds are an excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are the best whole-food source of vitamin E, a nutrient that may slow the effects of aging, boosts the immune system and an excellent source of Selenium, Magnesium and Zinc. Sunflower is cultivated globally for its oil and protein content predominantly. Proteins present in sunflower seeds have favourable amino acid distribution. Also in addition, tocopherols, minerals, and vitamins are provided by sunflower seeds in substantial amounts.

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Health Benefits of Sunflower Seeds

Gives relief from muscle cramp, reducing blood pressure and treating migraine, treating thyroid health, phytosterol which help in lowering blood cholesterol level, treating inflammatory conditions like Arthritis, improves bones, improves skin, Antioxidants, Assist nerves, Prevents anemia, assist heart health, eases arthritic pain, control cell damage, assist cancer prevention.


Sesame seeds

Sesame seeds aren’t just for hamburger buns. Popular in many Asian dishes, sesame seeds add a nutty taste and a delicate crunch to whatever you’re making. Sesame (Sesamum indicum L.) seeds have been grown in tropical regions throughout the world since prehistoric times. Traditional Chinese Medicine shows the sesame oil is regarded as God’s gift. Sesame seeds were used by Egyptians as a medicine in early 1500 B.C.  Sesame seeds are a very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values). In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the body. Sesame is amongst the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin. These powerhouse seeds provide calcium, iron, magnesium, phosphorus, zinc, B vitamins, and dietary fiber. They’re also used to make sesame paste or tahini, which can be spread on crackers or toast and often used in Middle Eastern dishes to make hummus and falafel.

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Health Benefits of Sesame Seeds

Promotes bone health and prevents Osteoporosis, Prevents tooth decay, halitosis, bleeding gums, dry throat, fight free radicals, prevent hangover, anticancer, anti- depressant, anti-inflammatory, lowers blood pressure, reduce the risk of cardiovascular diseases and hypertension, reduces signs of premature aging and strength muscle, tissue and hair, Beneficial in protecting DNA from harmful effects of radiation caused by chemotherapy and radiopathy, facilitates digestion and prevents constipation, solution for anemia, good for oral health, lowers cholesterol, prevents wrinkles, good for eye health, improves respiratory health.


Frequently Asked Questions

How can we use these Seeds?

  • Seeds such as sunflower seeds or pumpkin kernels can be eaten as a snack by themselves, either raw or dry-fried.
  • Dry-fry seeds in a pan to bring out their flavour. Take them off the heat once they start to colour as they will continue cooking for a little while. When you dry-fry seeds, the heat will affect the oils, so it is advisable to heat only the amount you are going to use straight away. If kept, dry-fried seeds will quickly go rancid.
  • Use seeds as a garnish or mixed through salads to add texture and flavour.
  • Add seeds to muesli or other cereals.
  • Seeds can be used in breads and baking, either whole or ground.
  • Ground flaxseeds (also called linseeds) or chia seeds can be added to smoothies to add fibre, texture and flavour.

How to eat seeds? How it will be more effective?

Seeds represent life. Many seeds are edible and should be eaten raw. When exposed to heat, they often produce toxic substances and vitamins, minerals and essential oil profiles are denatured. By roasting the seed, its classification ranges from live food to dead food. There is no seed on the ground that can withstand roasting or heat treatment without destroying its nutritional components. Always remember – we should eat the seeds in their natural form, ie raw. Of course, we can add them to other foods, but we should avoid those roasted or dipped in chocolate and the like.

How Food&wellness will help you?

For proper guidance and result you should join the programme of Food & Wellness. This program gives you a personalized diet plan that includes the kinds and amounts of seeds that you need to eat to have a healthy lifestyle. Food & Wellness will always guide regarding every issue you face and it will be taken care of by our Dietitians.

Nutrients (vitamins & minerals) deficiency

Human body requires many different vitamins and minerals that are crucial for both development and preventing disease. These vitamins are not produced naturally in the body, so you have to get them from your diet. Due to increase in stress levels, lifestyle related illnesses are on rise which also results in vitamin and mineral deficiencies. Among all, vitamin B12 and D3 deficiency is becoming more prevalent.

Vitamin D

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Vitamin D, also known as “sunshine vitamin”, is a fat soluble compound which acts like hormone. The two major forms are vitamin D2 and vitamin D3. Vitamin D3 is produced by the exposure to sunlight, specifically ultraviolet B radiation. Vitamin D3 plays a wide role in overall health however, worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups. A simple course of Vitamin D3 could help you live longer. Vitamin D3 is critical for bone health. It helps in regulating the formation of bone and absorption of calcium and phosphorus. Symptoms of a vitamin D deficiency can be vague — fatigue and muscle aches or weakness. If it goes on long term, a vitamin D deficiency can lead to softening of the bones.


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Calcium is important for maintaining strong bones and controlling muscle and nerve function. Signs of severely low calcium include fatigue, muscle cramps, abnormal heart rhythms, and a poor appetite, Patton says. Make sure you’re getting enough with at least three servings of milk or yogurt a day, she says. Other good sources of calcium are cheese, calcium-fortified orange juice, and dark, leafy greens.


Potassium helps the kidneys, heart, and other organs work properly. You could become low in potassium in the short term because of diarrhea or vomiting, excessive sweating, or antibiotics, or because of chronic conditions such as eating disorders and kidney disease. Symptoms of a deficiency include weight loss, muscle weakness, constipation, and in severe cases, an abnormal heart rhythm.


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Iron is a trace element. It is very important because it helps your body to make hemoglobin. Hemoglobin is composed of heme + globin, where globin is protein, & hence it is necessary to have sufficient proteins in diet. Low protein diet may also cause Anaemia. Iron helps your body make red blood cells. Iron carries oxygen and removing carbon dioxide from muscles, helping them function properly. The body needs iron in order to make proper use of the B vitamins.

Vitamin B12

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Vitamin B12 is a member of the vitamin B complex. It can be stored in small amounts in liver, kidney & other body tissues. Vitamin B12 aids the production of DNA and helps make neurotransmitters in the brain. All the vegetarian sources are devoid of B12. With an increasing number of vegans and people who’ve had weight loss surgery, vitamin B12 deficiency is becoming more common.Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss; paranoia; and hallucinations.


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Folate, or folic acid, is a particularly important vitamin for women of childbearing age, which is why prenatal vitamins contain such a hefty dose. A folate deficiency can cause a decrease in the total number of cells and large red blood cells as well as neural tube defects in an unborn child.


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Magnesium helps support bone health and assists in energy production. Although deficiency is fairly uncommon in otherwise healthy people, it can affect those who take certain medications, have certain health conditions, or consume too much alcohol, according to the National Institutes of Health’s Office of Dietary Supplements.

Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness. In more severe cases, it can lead to numbness, muscle cramps, seizures, abnormal heart rhythms, personality changes, or low potassium or calcium levels.

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