health
The Nutritional Powerhouse
It is time to amp up your health with the daily intake of the tiny seeds that pack a big nutritional punch.
Kavita Sardana
Have you ever wondered how a tiny seed can be such a powerhouse of nutrition? Recently, seeds have gained popularity due to their remarkable nutritional benefits. Just as seeds provide an abundance of nutrients to help a plant grow, they also offer numerous benefits to the human body. These tiny wonders are packed with essential vitamins, minerals, healthy fats, proteins, and fibre, making them an excellent addition to a healthy diet. By incorporating seeds like sunflower seeds, pumpkin seeds, chia seeds, and watermelon seeds into your meals, you can take advantage of their unique health benefits and nutritional profiles, enhancing your overall well-being.
Let us explore the incredible potential of these nutritional powerhouses and how they can contribute to a healthier lifestyle.
Sunflower Seeds
Nutritional Profile:
- Calories: About 165 calories per ounce (30 grams)
- Protein: 5.5 grams
- Fat: 14 grams (healthy fats)
- Carbohydrates: 6 grams
- Fiber: 3 grams
Vitamins and Minerals: Rich in Vitamin E, B vitamins, magnesium, selenium, and copper.
Health Benefits:
- Heart Health: High in healthy fats, particularly polyunsaturated fatty acids, which help reduce cholesterol levels.
- Antioxidant rich: Vitamin E as a powerful antioxidant, protects cells damage.
- Anti-inflammatory: Contains compounds that help reduce inflammation in the body.
- Skin Health: Vitamin E promotes soft & smooth skin.
Pumpkin Seeds
Nutritional Profile:
- Calories: About 151 calories per ounce (30 grams)
- Protein: 7 grams
- Fat: 13 grams (healthy fats)
- Carbohydrates: 5 grams
- Fiber: 1.7 grams
Vitamins and Minerals: rich in magnesium, iron, zinc, potassium, and antioxidants.
Health Benefits:
- Heart Health: helps maintain normal blood pressure & ensures good heart health.
- Prostate Health: Contains zinc, which supports prostate health and male fertility.
- Anti-inflammatory: Has anti-inflammatory properties that help reduce arthritis symptoms.
- Sleep Improvement: High in tryptophan, which improves sleep quality.
Chia Seeds
Nutritional Profile:
- Calories: About 137 calories per ounce (30 grams)
- Protein: 4 grams
- Fat: 9 grams (omega-3 fatty acids)
- Carbohydrates: 12 grams
- Fiber: 10 grams
Vitamins and Minerals: Rich in calcium, magnesium, phosphorus, and manganese.
Health Benefits:
- Digestive Health: High fibre content aids digestion and promotes bowel regularity.
- Heart Health: Rich in omega-3 fatty acids, which support cardiovascular health.
- Blood Sugar Regulation: Helps stabilise blood sugar levels due to high fibre content.
- Bone Health: High in calcium, magnesium, and phosphorus, which are essential for bone health.
Watermelon Seeds
Nutritional Profile:
- Calories: About 158 calories per ounce (30 grams)
- Protein: 8 grams
- Fat: 13 grams (healthy fats)
- Carbohydrates: 4 grams
- Fiber: 0.6 grams
Vitamins and Minerals: Rich in magnesium, iron, zinc, and folate.
Health Benefits:
- Heart Health: Contains healthy fats and magnesium that support cardiovascular health.
- Immune Support: High in zinc, which is essential for a healthy immune system.
- Muscle Recovery: Rich in protein, aiding in muscle repair and growth.
- Skin Health: Contains antioxidants that promote healthy skin.
Summary Table
Seed | Nutritional Highlights | Key Health Benefits |
Sunflower Seeds | Vitamin E, B vitamins, magnesium, selenium, copper | Heart health, antioxidant, anti-inflammatory, skin health |
Pumpkin Seeds | Magnesium, iron, zinc, potassium, antioxidants | Heart health, prostate health, anti-inflammatory, sleep improvement |
Chia Seeds | Omega-3 fatty acids, calcium, magnesium, phosphorus, fibre | Digestive health, heart health, blood sugar regulation, bone health |
Watermelon Seeds | Protein, magnesium, iron, zinc, folate | Heart health, immune support, muscle recovery, skin health |
Incorporating seeds into your diet can be both easy and beneficial, and there are several effective methods to maximise their nutritional benefits. Here are some of the best ways to consume seeds.
1. Soaking
Soaking seeds before consumption can enhance their nutritional benefits and make them softer to chew & digest. Soaking also helps to break down the phytic acid in seeds, which inhibits the absorption of certain minerals. Here is how to do it:
For Sunflower and Pumpkin Seeds: Soak these seeds in water for about 4-6 hours or overnight. Drain and rinse them before consuming. They can be eaten as it is or added to salads, yogurt, or smoothies.
For Chia Seeds: soak for at least 20-30 minutes till they form a gel-like consistency. Mix them with water, juice, or milk to create chia pudding, or stir them into smoothies.
For Watermelon Seeds: soak for 8-12 hours to help soften them. After soaking, they can be roasted or eaten as it is.
2. Roasting
Roasting seeds can enhance their flavour and make them a crunchy snack. Simply spread them on a baking sheet and roast at a low temperature for 10-15 minutes, stirring occasionally to ensure even roasting. Over-roasting can diminish their nutritional value & taste.
3. Blending
Seeds can be blended into smoothies or sauces for added nutritional value. Blend them into a fine powder or add them whole for a bit of texture. Chia and flax seeds blend particularly well into smoothies.
4. Sprouting
Sprouting seeds can further boost their nutrient content and digestibility. Place seeds in a jar or sprouting tray, rinse them regularly, and allow them to sprout for a few days. Sprouted seeds can be added to salads, sandwiches, or wraps.
5. Seed Butters
Grinding seeds into butters is another way to enjoy their benefits. Sunflower seed butter or pumpkin seed butter can be used as a spread or incorporated into recipes.
Hence get a punch of nutrient dose from these miraculous seeds in multiple ways & maintain the perfect health score.
The writer is Health & Nutrition Advisor at the Adani Foundation.
By incorporating seeds like sunflower seeds, pumpkin seeds, chia seeds, and watermelon seeds into your meals, you can take advantage of their unique health benefits and nutritional profiles, enhancing your overall well-being.”
