Tasty and nutritious seeds—instead of exotic and expensive nutriments—can be your go-to superfoods to maintain optimum health, says Naini Setalvad
As you sow, so shall you reap’ is an idiom I can never forget. Partly because my English teacher had drilled it into my little mind and partly because life has taught me so. My line of work has made it clear to me that if one does not invest wisely in their health, they are bound to suffer the consequences later on in life. Before you get worried and rush to buy Hass avocados or acai berries, let me tell you that the humble seeds too are superfoods you can use to safeguard your health.
Toasted, roasted, or ground, seeds add flavour, texture, and a plethora of nutrients to your meals. Sprinkle them on salads, mix them in with flour, or flavour with salt and lemon juice and munch on them as a snack. Seeds never disappoint. Do remember that all seeds need to be roasted over a low flame to remove the phytate content before consumption. These commonly found compounds reduce the absorption of the minerals found in the seeds by the body.
Still on the fence about their capabilities? Read on, and I will change your mind.
Pumpkin seeds: While preparing a hearty pumpkin soup, do not be in a hurry to discard the seeds you just scooped out. Sun-dry and shell these, roast, and enjoy. These unassuming pellets pack some real power. The all-important zinc, found in these seeds in abundance, aids in boosting overall immunity. At a time when we require good immunity levels due to the COVID-19 pandemic, there is a lot of scientific research being undertaken on the potential role of zinc in mitigating COVID-19. So make sure these seeds feature in your daily diet. Rich in fibre and magnesium, they are known to maintain bowel health and lower sugar levels and cholesterol. Zinc also improves sexual health by increasing sperm-building hormones and increasing sexual fluids in women.
Fennel seeds: A perfect end to a meal is a spoonful of fennel seeds. This ancient Indian mouth freshener is not only pleasant to taste but also curbs sugar cravings. It works wonders for digestive health and may prevent and retard cancer, heart disease, and arthritis. Fennel seeds are also given to breastfeeding mothers to promote lactation.
Flax seeds: This tiny treasure trove of a seed is what I use to cure an oncoming cold. Boiling two tablespoons of the seeds in water and drinking the strained water is a family trick I always use and share with my clients. This Omega-3 packed seed aids in lowering cholesterol, relieving arthritis, and also hormonal balance in women. Besides being a storehouse of minerals, it is also an antioxidant haven. Mahatma Gandhi was right when he said, “Wherever flax seeds become a regular food item among the people, there will be better health.”
Sesame seeds: This nutty seed, known for its umami flavour, adds more to your food then just flavour. It can be called an immunity builder with its concoction of minerals and antioxidants. Packed with calcium, magnesium, and zinc, it ensures optimum bone health. Vitamin E present in the seed is responsible for reducing inflammation as well as giving you glowing skin.
Sesame seeds: Want to truly feel the lyrics of the popular 80s single Walking on Sunshine? Pop some sunflower seeds and you will be sorted. Armed with vitamin E and selenium, these seeds may help cure osteoarthritis, colon cancer, asthma, cardiovascular diseases, and high blood pressure. Sprinkle over your salad or simply snack on them to feel bright and sunny.
Melon seeds: We have all had that childhood moment when we swallowed a melon seed and feared that a tree would grow in our belly. These seeds, also known as magajtari beej (brain seeds), come with healthy fats, vitamins, and minerals, all of which are responsible for a sharper brain.
Poppy seeds: Poppy seeds are often associated with nefarious activities but they are indeed very nutritious. Poppy seeds may control blood sugar levels and improve bone health and digestion. Most importantly, they help fight insomnia due to their high magnesium content. Adding a sprinkling of these seeds to cooked vegetables enhances the taste as well as the fat quality of any meal.
Dill seeds: From the Vedic sages in the East to the Norse in the West, the ancient world took complete advantage of the beneficial properties of these seeds. They have compounds that soothe the digestive tract and help cure ulcers and diarrhoea. These seeds are also prescribed to those with fever, bronchitis, syphilis, and women facing menstrual problems.
I think we can conclude that these seeds may not give rise to a magical beanstalk like Jack’s did, but they can definitely work their sorcery on your well- being.
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