SEEDS – Your Mighty Health Need

10 Oct 2019 no comments Gauri B Categories Cusine, health

Which ingredient would you add to your kitchen shelves that can be used to add a quick pop of texture and nutrition to your meal? Which versatile ingredient would it be on your grocery list of the month, that in endless ways can squeeze in and bump up your intake of protein, fibre and heart-healthy fats in your daily diet? The Healthy Seeds are hands-down winners.From Chia seed pudding to roasted Pumpkin seeds to Pine Nut pesto and beyond, adding a variety of seeds into your diet is an easy way to squeeze some extra nutrients into your daily diet.

The official definition of seeds is a type of embryonic plant that is surrounded by a protective outer covering. Seeds are produced by the ovule of the plant following its fertilization by pollen and composed of two main structures: the embryo and the seed coat.Seeds are edible and chock-full of important nutrients and health benefits.Nutritionally and botanically, there are many similarities and differences between seeds and other ingredients, such as nuts, beans and grains.

Top 6 Benefits ofThe Healthiest Seeds

  1. Supports Weight Loss
  2. Boosts Digestive Health
  3. Regulates Blood Sugar
  4. Fights Free Radical Formation
  5. Good Source of Plant-Based Protein
  6. Incredibly Nutrient-Dense

1. Supports Weight Loss

Seeds are loaded with fibre and protein, both of which are key to promoting healthy weight loss. Incorporating a variety of healthy seeds for weight loss into your diet can be incredibly beneficial. Fibre moves through the digestive tract slowly to help keep you feeling fuller for longer. Meanwhile, protein works to decrease levels of ghrelin, the hormone that stimulates feelings of hunger in the body. Consuming chia seeds for example, as part of a mid-morning snack increases satiety, reduces hunger and decreases cravings for sugary foods, all of which could potentially lead to weight loss.

2. Boosts Digestive Health

Seeds are typically high in dietary fibre, a nutrient that plays a central role in digestive health. Not only does it add bulk to the stool to promote regularity, but fibre has also been shown to protect against issues like haemorrhoids, diverticulitis, intestinal ulcers and constipation. Fibre also helps feed the beneficial bacteria in the gut, which can have a huge impact on immune function, mental health, nutrient absorption and more.

3. Regulates Blood Sugar

The fibre found in seeds helps slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to prevent sudden spikes and crashes. Not only can this help prevent diabetes symptoms, but it may also protect against the development of chronic conditions like heart disease. Certain types of seeds, such as flaxseed, have also been shown to improve insulin sensitivity. This allows insulin to work more efficiently in the body to keep blood sugar steady.

4. Fights Free Radical Formation

Most of the healthiest seeds are loaded with manganese, an important micronutrient that plays a vital role in health. Not only is it used as a cofactor for many enzymes in the body, but manganese also acts as a powerful antioxidant to fight free radicals and protect cells against oxidative damage. This can have far-reaching effects on nearly every aspect of health and maybe especially beneficial in the prevention of conditions such as cancer, heart disease and diabetes.

5. Good Source of Plant-Based Protein

Adding a few servings of the healthy seeds into your diet can bump up protein intake to help you meet your daily needs. Protein is vital to wound healing and tissue repair, immune function, muscle growth and more. Not getting enough protein in your diet can have detrimental effects on health, resulting in symptoms like an increased risk of infection, greater appetite and stunted growth. Although the protein content of different seeds can vary.

6. Incredibly Nutrient-Dense

In addition to providing a good amount of both protein and fibre in each serving, seeds also supply a wide range of other micronutrients as well. Hemp seeds, for example, are a great source of manganese and vitamin E, while sesame seeds are rich in copper and calcium. One thing that all seeds have in common, however, is that they are incredibly nutrient-dense foods and excellent additions to a healthy, balanced diet.

Some of the Seeds and their benefits

Adding a variety of seeds to your diet is an easy way to squeeze some extra nutrients into your day.


Flaxseeds are a great source of protein and fibre, as well as key micronutrients like manganese, thiamine and magnesium.

Flaxseed Benefits

  • Supports Regularity
  • Improves Weight Loss
  • Keeps You Feeling Full
  • High in Bone-Building Manganese
  • Promotes Brain Health

Pumpkin Seeds

Not only are pumpkin seeds high in healthy fats and protein, but they’re also rich in manganese, magnesium and phosphorus as well.

Pumpkin Seed Benefits

  • Good Source of Antioxidants
  • Enhances Regularity
  • Quick and Convenient Snack Option
  • High in Plant-Based Protein
  • Helps Prevent Iron-Deficiency Anemia

Sunflower Seeds

Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine and manganese.

Sunflower Seed Benefits

  • Convenient and Portable Snack
  • Keeps Skin Healthy
  • Reduces Inflammation
  • Maintains Healthy Cholesterol Levels
  • Lowers Blood Sugar

Sesame Seeds

Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium and magnesium.

Sesame Seed Benefits

  • Promotes Healthy Blood Cell Formation
  • Strengthens Bones
  • Good Source of Protein
  • Reduces Blood Pressure
  • Protects Against Anemia

Chia Seeds

Compared to other types of seeds, chia seeds are one of the best sources of fibre available. They also supply a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats.

Chia Seed Benefits

  • Supports Gut Health
  • High in Plant-Based Protein
  • Strengthens Bones
  • Improves Heart Health
  • Prevents Constipation

Hemp Seeds

Hemp seeds are loaded with important nutrients. In addition to supplying a good amount of protein and healthy fats, hemp seeds are also packed with manganese, vitamin E and magnesium.

Hemp Seed Benefits

  • Loaded with Antioxidants
  • Protects Against Chronic Disease
  • Supports Skin Health
  • Rich in Heart-Healthy Fats
  • Promotes Muscle Growth

Poppy Seeds

Poppy seeds are a good source of fibre, plus contain a hearty dose of manganese and calcium.

Poppy Seed Benefits

  • Improves Digestive Health
  • Boosts Bone Strength
  • Fights Free Radicals
  • Aids in Chronic Disease Prevention
  • Helps in Weight Loss

Pine Nuts

Despite their name, pine nuts are actually classified botanically as a type of seed. In addition to being a great source of vitamin K, pine nuts are also high in vitamin K, copper and magnesium.

Pine Nut Benefits

  • Supports Brain Function
  • Maintains Healthy Blood Clotting
  • Keeps Bones Strong
  • Improves Iron Absorption
  • Versatile and Easy to Enjoy

Adding a few servings of the healthiest seeds to your daily diet can have a huge impact on overall health and wellness.

It’s important to break down whole seeds by soaking thembefore they are consumed. It breaks them down into a more digestible form. It creates the enzymes needed to digest it properly so that your body can absorb a high amount of the nutrients, minerals and vitamins.

Caloriesmart cares to serve the nutritious seeds in a variety of its dishes. Granola Bars, Salads, Steaks, Sauces and Dips like pesto sauce to name a few. Visit our Weekly Menu Options available on

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