Diwali breakfast! Know 5 healthy seeds to add more nutrition

Seeds have all the starting materials that are necessary for developing the complex structure of plants. And that is why these small seeds are also extremely nutritious. Apart from having tons of healthy fiber, seeds also contain healthy polyunsaturated fats, and monounsaturated fats as well as many important antioxidants, minerals, and vitamins.

That is why they should be consumed every day as a part of the daily diet as they have been found to be extremely beneficial in reducing blood sugar, blood pressure, and cholesterol. And the best way to include them in your daily diet is by adding these nutritious seeds to your breakfast meal.

Flaxseeds

Flaxseeds or linseeds are loaded with omega-3 fats, fiber, and alpha-linolenic acid (ALA). The omega-3 fats are stored inside the shell of the seeds. Since humans cannot digest the outer fibrous shell of flaxseeds it is better to consume them in grounded form so that your body gets all the benefits that these seeds have to offer. Consuming them as toppings on salads or in salad dressings or adding them to your bread or chapati is a good idea.

Chia seeds

These are popularly used in salad dressings, smoothies, and as a party of healthy drinks. Chia seeds are also a good source of omega-3 fats and fiber and also contain many other nutrients. Apart from antioxidant polyphenols, chia seeds also increase omega-3 fatty acid ALA which can reduce inflammation.

Sesame seeds

These are some of the most commonly consumed seeds in Asia and in the Western world, a popular dish or paste called tahini is prepared using sesame seeds. These seeds have a wide nutrient profile and contain lignans in large amounts. The lignan present in sesame seeds is called sesamin and is considered an extremely good nutrient.

Pumpkin seeds

Pumpkin seeds are quite commonly consumed in Indian households and are also used as a base for forming paste in curries and traditional dishes. These seeds are extremely good sources of monounsaturated fats, phosphorus, and omega-3 fats. The phytosterols in pumpkin seeds help in lowering blood cholesterol.

Sunflower seeds

These seeds are loaded with high amounts of monounsaturated fats, vitamin E, and protein. Sunflower seeds may be effective in reducing inflammation in older people which can cut down the risk of heart disease.