Top 6 Seeds you must have in your Kitchen

Seeds are researched to be packed with a wide range of nutrients including protein, fiber, iron, vitamins and omega-3 fatty acids along with some dormant enzymes. These seeds are helpful with digestion, absorption and assimilation. Seeds make up a part of cooking oils, beverages, spices and food additives. Adding these seeds to your regular diet may pack you up with nutrition. Here is a list of 10 seeds which are healthy and compact and a must have on your kitchen shelf.

5 seeds

Flax seeds
Topping the list of most healthy seeds, flax seeds are the best source of omega 3 fatty acids, alpha linolenic acid, dietary fibers and lignans. The antioxidant property of flax seeds are the reason for their many health benefits. Owing to these contents, flaxseeds help in fighting against cancer. Enriched with fiber content they also reduce the risk of heart disease, stroke, and diabetes.
Research has concluded that Flax fiber can suppress appetite and thus help in losing weight. Flax seeds have been studied to inhibit the growth of tumor in animals. It balances the hormonal levels. Reduces the symptoms of premenstrual syndrome and menopause, brings down the risk of breast and prostate cancer, lower blood cholesterol levels and reduces the risk of heart attack and stroke.
You can take whole flax seeds, or grind them and blend them with cereals, baked products and smoothies.

Chia seeds
Chia seeds are a rich source of proteins, antioxidants, iron, calcium, Vitamin C, Omega 3 fatty acids, fiber and magnesium. The use of these seeds is found to be helpful in alleviating joint pain, help in weight loss, and replenish energy store and offer protection against serious diseases of heart and metabolism such as diabetes. Some other clinical benefits of chia seeds include a marked improvement in depression, rheumatoid arthritis, and offer protection to liver and heart function. Approximately I tablespoon is recommended to be consumed daily.

Pumpkin seeds
Pumpkin seeds are also referred to as pepitas. These are known to be a good source of B vitamins, iron, magnesium, zinc and protein. Tryptophan is an amino acid present in pumpkin seeds which is effective in lowering the anxiety in those consuming pumpkin seeds. A high amount of essential fatty acids are also present in pumpkin seeds which are helpful in maintaining the health of the blood vessels and reducing the amount of bad cholesterol. Pumpkin seeds can also prevent kidney stones and studies have shown that it can prevent the formation of formation of calcium oxalate kidney stones. It is advisable to have ½ cup of pumpkin seeds.

Hemp seeds
Hemp seeds have various nutritional benefits. It is known to contain all 20 essential amino acids, a high percentage of proteins, essential fatty acids, omega 6 linolenic acid, Phytonutrients and polyunsaturated essential fatty acids. It is the highest natural source of essential fatty acids. It strengthens immune system and eliminates toxins from the body. It is used for nutritional deficiencies, and protects the body against various diseases such as those affecting our immunity, bloodstream, tissues, cells, skin organs and mitochondria. It boosts the brain and cardiovascular health. The recommended dosage of hemp seeds is 1 tablespoon.

Pomegranate seeds
As rich source of antioxidants, pomegranate seeds help in protecting the body from the damage caused by free radicals. Its use prevents premature aging. The juice of the pomegranate seeds help in enhancing the oxygen level in the blood, preventing the formation of blood clots and in improving the blood circulation in the bod. It can also lower the risk of cancer and heart diseases. Pomegranate seeds are rich source of Vitamin C, potassium and fiber. Pomegranate also prevents the hardening of the artery walls with excessive layers of fat. It also reduces the damage done to the cartilage in patients suffering from arthritis. Almost ½ cup of pomegranate seeds are recommended to be used.

Sunflower seeds
Sunflower seeds has vitamin E which reduces body fat by neutralizing free radicals. It contain monounsaturated and polyunsaturated good fats that help raise HDL while lowering LDL, or unhealthy, cholesterol. The seeds also contain protein that helps build and maintain muscle and tissue in the body.

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