Plant-based healthy nutrients can be consumed from the initial form of a crop- the seeds. Maintaining a good diet can be difficult for those used to consuming processed food products and fast foods. The current food culture has challenged a whole generation with the different diet plans, which used to be the usual intake until a few decades back. People find it extremely hard these days to switch back to a diet that doesn’t allow you to savor a wide variety of tastes. But we need to practice the habit of taking healthy foods such as plants and seeds so that we stay away from the risk of serious diseases.
All the essential nutrients are packed in the tiny wonders called seeds. They are loaded with iron, calcium, vitamins, magnesium, and phosphorous. The highly nutritious seeds help your body create proteins that carry good, oxygen-rich blood. By taking more calcium, your bone health improves, and magnesium helps with bowel and brain health. Here is a list of seeds that can provide you with all the aforementioned benefits and nutrients.
These are the seeds of the flax plant, and it comes loaded with protein, potassium, and fiber. Flaxseeds are also a great source of a polyphenol called lignans. They are a type of antioxidant that helps the human body build better immunity. According to certain studies, the anti-inflammatory properties of lignans are the features helping people prevent their bodies from being affected by heart disease and cancer. Flaxseeds can be consumed ground up so that your body wouldn’t have a hard time digesting and absorbing the nutrients. You can also take it with yogurts, cereals, and smoothies. Since flax is high in fiber, you must take it slowly to prevent its effect on your bowel functions. The recommended intake is 1 tablespoon of flaxseed a day.
Chia seeds, like flaxseeds, are rich in omega-3 fats and linolenic acid. They are an excellent plant-based source of these nutrients, helping you fill the void if you don’t eat fish. Almost ten times the amount of water put can be absorbed by the chia seeds; so, you can use them as a vegan egg substitute in a gel form. This property of chia seeds makes it one of the best options to help you stay full. If you want to take the gel, combine ¼ cup of water with 1 tablespoon of the seeds. Once you have let the seeds sit for 10 minutes, you can take a serving of size equal to one egg.
Pepitas, also known as pumpkin seeds, contain a lot of minerals such as zinc, which helps improve our immunity. The seeds can also lower LDL/bad cholesterol and prevent muscle weakness. Consumption of pumpkin seeds is versatile; you can store in small bottles and just crack them open or carve them right out of a pumpkin.