Seeds are tiny superfoods which may look so teeny-weeny, yet these are so potent, and help us to lose weight. However, we need to keep in mind that these seeds will not automatically make you shed those extra kilos.
What they do is enhance your metabolism while giving your body the right nutrients. The seeds contain so many substances that boost your metabolism when included in your diets for weight loss. These help in the maintenance of your body at the right weight and keep you healthy.
Nutritional value and benefits of some are mentioned below
Flax seeds, which are popularly known as ‘alsi’ are commonly found in every kitchen. But, most of us do not know how this magical seed can help us in weight loss. Isn’t it strange how flaxseeds so commonly used ingredients in our mother’s and grandmother’s kitchens for so long help us to lose the stubborn body weight? These act with enhancing the thermogenesis process. These seeds not only help in the weight loss journey but also counter other health issues like heart problems as these are rich in plant-based Omega-3 fatty acids and Alpha-linolenic acid (ALA), lignans which lower the risk of cancer. In a small study including 15 men, those given 30 gm of flax seeds a day while following a low-diet showed reduced levels of prostate cancer and this also helps to lower the blood pressure. Flax seeds are loaded with high-fibre content (27.3 gm). Each 100 gm contains 18.3 gm protein according to USDA, which keeps the belly full, controls hunger while encouraging healthy digestion and the fibre in it also promotes healthy bowel functions which aid in maintaining colon health. Also, it aids the hormones balance which eventually contributes to weight loss. So, don’t forget to add this superfood in your daily routine.
One tablespoon of ground flax seeds contains the following;
Calories: 37 grams
Protein: 1.3 grams
Carbs: 2 grams
Fibre: 1.9 grams
Total fat: 3 grams
Omega-3 fatty acid: 1,597 mg
Vit B1: 8% of the RDI
Vit B6: 2% of the RDI
Calcium: 25 of the RDI
Iron: 2% of the RDI
Quinoa has great nutritive value as whole grains. That’s why it’s mistaken as whole grain. It is a superfood which not only boosts your metabolism and but also suppresses the appetite because of its higher fibre content. It gives you the feeling of fullness making you eat lesser calories. Quinoa has a low glycemic index, which helps to control your blood sugar. This food is also linked with common chronic diseases like Type 2 Diabetes and heart attack. You can take in different forms like you can have these as salad, make patties, and add into the soup.
A cup of cooked quinoa contains:
Proteins: 8 grams.
Fibre: 5 grams.
Yes, we are talking about pumpkin seeds that our mothers include in our Indian sweet dishes can help you in losing weight. Pumpkin seeds are highly nutritious, fibre-rich and packed with powerful antioxidants. Adding pumpkin seeds helps you get over the deficiencies and also helps in improving heart health, blood sugar levels and fertility. Furthermore, it also enhances sleep quality and prevents bloating. It may even protect against certain cancers and also helps in better functioning of the immune system. It’s the superfood for people who want to gain muscles. Roasted pumpkin seeds can turn ordinary drinks to extraordinarily nutritious one.
Chia seeds are the tiniest, but the most powerful of all seeds. These have a substantial amount of dietary fibre that helps the body to absorb water. Not just that, these are loaded with iron, magnesium, omega 3 fatty acids and potassium along with numerous other micronutrients. According to Harvard School of Public Health, two tablespoons of chia seeds consists of 11 grams of fibre, 4 gram of protein, 7 grams of unsaturated fats and high calcium content to meet 18% of RDA. Owing to the presence of all these micronutrients and dietary fibres, these are considered to be very helpful in boosting your energy levels.
There can be various ways to include Chia seeds in your diet. One can either have them after soaking in water overnight or for a few hours, else you may sprinkle these on fruits, salad or mix them in smoothies and shakes. Add in your detox water to get a dash of extra nutrition.
Sesame seeds have five primary nutrients: zinc, magnesium, calcium, fibre and vitamin E. Moreover, these are also a rich source of minerals. Due to their very rich taste, you can add sesame seeds to any dish and enhance its taste and flavour.
All you need to do is either simply sprinkle the little black seeds over your rice, noodles, cereals or in any other dish or add them to curd or a fruit smoothie.
The key to being healthy is being happy and hemp seeds are stress busters, loaded with omega-3, they are perfect for melting the body fat. They have linoleic acid and alpha-linolenic acid as omega-6 and omega-3 PUFA in 3:1 ratio, which is supposed to be nutritionally ideal.
Hemp seeds have iron and magnesium. These help to get rid of the fat around the waist and are a rich source of protein (9.46 gram per tablespoon) having all the 9 essential amino acids. Hemp also contains antioxidants like beta-sitosterol and tocopherols, thereby, controlling inflammation.
For consumption, hemp seeds are lightly roasted and also consumed as a whole (remember not to roast them). Add them to smoothies and salads. However, it can also be eaten as a snack. To curb excess hunger of the entire day, 4 tablespoons of hemp seeds are included in breakfast.