5 super seeds with amazing benefits

Here are five super seeds that health experts around the world recommend people should include in their diet. Sprinkle these over your baked dishes and breakfast cereal for a health boost

Good things come in small packages. In the world of wellness, super seeds embody this truism like no other food. Packed with essential nutrients and with multiple health benefits, they are nature's precious gifts to humanity.

1. Chia seeds: Vegetarians miss out on Omega-3 fatty acids since they can't eat seafood. An easy solution to their dietary dilemma is chia seeds (and flax-seeds), which are a good source of this nutrient. They are also tightly packed with protein and fiber.
Benefits: Chia seeds reduce the risk of diabetes and metabolic syndrome. Studies have proven that their consistent use lowers blood pressure. They are recommended to dieters since they give the feeling of being full, so you are less likely to overeat.
How to use: They are tasteless so you can add them to smoothies, breakfast cereals or baked goods.

2. Flax-seed: Flax-seed is low in calories, high in protein, fiber and alpha linolenic acid (ALA), a plant-based omega-3 fatty acid.
Benefits: Flax-seed combats free radicals and improves digestive and cardiovascular health.
How to use: The easiest way for the body to digest and absorb flambeed is in the ground form. So, add ground flax-seed to your breakfast items like pancakes, spread it over yoghurt, oatmeal and cereal or sprinkle over baked goods.

3. Pumpkin seeds: A good source of Vitamin E, zinc and manganese, pumpkin seeds also contain some types of hard-to-find antioxidants. A single tablespoon has 4.7 gm of healthy fats (monounsaturated fats that lower bad cholesterol and increase good cholesterol levels).
Benefits: They boost immunity, and regulate insulin levels.
How to use: Use as garnish over soups, salads and stir-fry veggies or noodles, or munch on them plain. You can use them to garnish halwas, kheers, cookies, custard, puddings.

4. Sesame seeds: Desi foodies will like them for the nutty flavour and crunch. Sesame seeds are rich in calcium, magnesium and copper.
Benefits: They increase levels of Vitamin E in the body, improve heart health and boost the immune system. Studies show they may reduce risk of multiple sclerosis.They're a good source of calcium, the black sesame seeds having 400 times more calcium than the white ones.
How to use: Sprinkle generously to add crunch and health to salads, chicken, fish, breakfast cereals and yoghurt.You can roast them, then mix with 1/2 the quantity of gur/ brown sugar, eat daily to boost your calcium levels. You can also make spicy sesame powder, by simply roasting sesame seeds, red chillies to taste, then powder them with salt, mix it with steaming hot rice, tastes good, also makes sure that you get good amount of calcium, you can add some sesame oil with it, tastes good.

5. Sunflower seeds: High in 'good fats', namely monounsaturated and polyunsaturated, sunflower seeds are so good to taste you can snack on them plain when hunger strikes.
Benefits: They have a high concentration of Vitamin E, compared to other sources, making them great for your skin and hair. Sunflower seeds are good for the bones since they are high in magnesium.
How to use: Snack on them, add them to breads, salads and soups, or sprinkle over cold cuts. 

PS- THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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