Best Ideas of Including Super Seeds onto your Diet

When it comes to being healthy, we all make objectives that include more activity and diet eating. There are certain particular minor steps you may take to keep healthy. In reality, several of these methods go unnoticed.

Adding little supplements to your daily diet can provide a significant boost to your nutrition. No, we're not talking about almonds, walnuts, or peanuts. We're talking about major staple seeds, which are high in nutrients like iron, protein, and fibre.

The phrase "superfood" is being thrown about a lot these days. Before you stock your refrigerator with golden products like salmon and blueberries, give these pure, tiny, and powerful meals a chance first.

1.??Flaxseeds. These seeds recognized to provide health advantages as early as the eighth century. This superfood has a crunchy flavour and is high in omega-3 fats, lignans, and fibre. Positive effects include reduced risk of heart disease, high blood cholesterol. (1)

How to Add onto your Diet?

• ?Flaxseed can be used with oatmeal or sprinkled on cold porridge.
• To your morning smoothie, add one spoonful of flax seeds. It will add a nutty flavour as well as added protein.
• ?Mix in yoghurt and fruit. You have a delectable morning parfait with you.
• Add flaxseed to the dressing while making a tuna, egg, or chicken salad.
• To add crunch to your soup, garnish with a tablespoon of flaxseed.
• ?For a fish crust, replace the flour with ground flaxseed. You may also use it in place of breadcrumbs when making meatballs and tacos.
• Try cooked and salted rice with ground flax. Flaxseed may be added to muffins, bread, cakes, and cookies.

?2.??Chia Seeds. These little black or white seeds are, in fact, edible. They are high in omega-3 fatty acids, carbs, proteins, fibre, antioxidants, and calcium (2). This superfood has a mildly nutty. Even a tiny quantity keeps you full for a long time and energises you throughout the day.

?????How to Add onto your Diet?

• Chia seeds can be added to your cereal. These seeds will boost the nutritional value of your breakfast.
• The most convenient approach to incorporate chia seeds into your diet is to bake them into pancakes, bread or muffins.
• Serve with salads. Combining vegetables with chia might increase nutritional intake.
• This hydrophilic snack will boost the flavour of your smoothies or joghurt.
• Chia seeds should be used with a probiotic. Adding chia to yoghurt will give fibre and healthy fats, as well as sustain your body until your next meal.

?3.??Pumpkin Seeds. When prepared as a vegetable, pumpkin unquestionably provides nutritional benefits. However, you can get the most out of the pumpkin by eating its amazing seeds. You may eat them raw, roasted or use them as an ingredient in other dishes. Iron, protein, potassium, and vitamins B, C, and D are abundant in these flat, light green seeds.

?????How to Add onto your Diet?

• Roasted pumpkin seeds provide the greatest flavour. Toss with a tablespoon of olive oil and your favourite seasonings.
• Serve these amazing seeds on top of your cereal or as a garnish for your soup.
• These seeds might be baked into muffins or pancakes.
• Grind and incorporate into buns, bread and meatballs. You'll like the delectable nutty flavour.
• ?Otherwise, simply experiment with salads.

?4.??Quinoa. Sometimes known as a superfood, originated in the Incan Empire of Colombia (3). Even though it is cooked in the same way as rice and barley, the seed, not the complete grain, is ingested. Quinoa is a delicious mix between brown rice and oats. Incorporating this superfood into your diet provides you with fibre, calcium, protein, and all nine essential amino acids. If that isn't motivation enough to consume quinoa, consider that it is naturally free of fat, cholesterol, and gluten. (4)

??????How to Add onto your Diet?

• Quinoa may be eaten simply and is a great substitute for pasta or rice.
• Try it for breakfast by cooking it in milk the same way you would with oats.
• If you prefer to eat it alone, season it with olive oil, salt, and lemon juice to enhance the flavour.
• Quinoa makes an excellent filling. To get a thick creamy consistency, cook it with a blend of cashews, garlic, and spices. Enjoy your supper by stuffing it inside a hollowed-out zucchini.
• ?It's a fantastic basis for whole grain salads.

?5.??Sunflower Seeds. They are valuable, despite their underappreciation. B vitamins, folate, antioxidants, and vitamin E are abundant in these extraordinary seeds. They are beneficial to the hair and skin. These seeds are high in proteins and heart-healthy fats. (5)

???How to Add onto your Diet?

• Spread hummus on bread. To enhance the flavour, add raw or roasted sunflower seeds.
• To make a tasty parfait, layer yoghurt, fruit, and sunflower seeds. Include them in salad, muffin, and cookie recipes.
• Mix sunflower seeds into your favourite bread dough. Before baking, you may even wrap a bread loaf with seeds. Avoid the salted varieties since they are heavy in sodium.

?We are confident that after reading this blog, you will no longer assess the value of food based on its size! These little seeds are really superfoods!

References:

1.?????Bernacchia, R., Preti, R. and Vinci, G., 2014. Chemical composition and health benefits of flaxseed. Austin J Nutri Food Sci, 2(8), p.1045.

2.?????Grancieri, M., Martino, H.S.D. and Gonzalez de Mejia, E., 2019. Chia seed (Salvia hispanica L.) as a source of proteins and bioactive peptides with health benefits: A review. Comprehensive Reviews in Food Science and Food Safety, 18(2), pp.480-499.

3.?????Singh, K.V. and Singh, R., 2016. Quinoa (Chenopodium quinoa Willd), functional superfood for today’s world: A Review. World scientific news, 58, pp.84-96.

4.?????Pereira, E., Encina-Zelada, C., Barros, L., Gonzales-Barron, U., Cadavez, V. and Ferreira, I.C., 2019. Chemical and nutritional characterization of Chenopodium quinoa Willd (quinoa) grains: A good alternative to nutritious food. Food Chemistry, 280, pp.110-114.

5.?????Karefyllakis, D., van der Goot, A.J. and Nikiforidis, C.V., 2019. Multicomponent emulsifiers from sunflower seeds. Current Opinion in Food Science, 29, pp.35-41.

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