Health Benefit of Edible Seeds (What’s there in a seed?)

Getting the right amount of fatty acids in your diet can be quite a challenge for both a vegetarian as well as a non-vegetarian. Omega-3 fatty acids, which are considered to be the most essential fatty acids, are known for their important role in brain growth and development. A very important source of these fatty acids are edible seeds and including the right share of edible seeds in your diet can help you protect your body against illnesses by creating a stronger immunity system. Edible seeds are basically nutrient- dense foods and include all legumes, grains and nuts. They form part of the seed portion of the plant, and are in season all throughout the year.  Easy to store, edible seeds form rich sources of protein, fibre, vitamins and minerals.

“They can basically be classified as:

·       Nuts (almonds, pistachio, walnut, cashew nut and peanuts)

·       Cereals: (Sorghum (jawar), pearl millet (bajra), maize and barley;

·       Pulses: (chickpeas, beans, green peas and Soya beans)

·        Oilseeds: (sunflower seeds, pumpkin seeds, hemp, and flax seeds (alsi)” says nutritionist, Mehar Panjwani. 

·        

“Sunflower seeds are rich in N6 fatty acids,” dietician, Pooja Makhija from Clay wellness, Pali Village, Bandra (West) says. The benefits of these seeds are manifold as they are rich in omega 3 fatty acids and rich in antioxidants. “They can be sprinkled over cereals, salads, and soups, mixed with vegetables, used on desserts or as snacks,” Leena Mogre says. Flax seeds have a protective affect on the immunity system when given to prostrate cancer patients. “You can sprinkle flax seeds on salads, soups, or even your morning cereal. Adding them to your vegetable or meat dish only adds on to the nutrients. They are high in fibre and contain the desirable omega 3 and 5 fatty acids, which are good for the body.  “They cleanse the digestive system, thus clearing the skin of acne, pimples and pores,” Makhija says. “Additional oil seeds include poppy seeds and sesame seeds” Panjwani goes on to say. Poppy seeds, (khus-khus) are very rich in calcium and play a vital role in strengthening the bones. They are especially beneficial for those who suffer from osteoporosis and women who have reached menopause. Sesame seeds (also called til seeds) have a very high content of iron and zinc. Consuming these seeds in large quantities can ward off respiratory tract infections like flu, cold and cough. “Sesame seeds also have a high copper content, which helps in easing the pain and swelling associated with Rheumatoid Arthritis. They have a high source of mono and polyunsaturated fats; and help in maintaining a healthy cardio-vascular system,” Leena Mogre says. Vegetarians, who already lack the sufficient amount of proteins a non-vegetarian obtains, need to consume a lot of nuts and oil seeds along with their vegetarian diet. This will ensure the adequacy of all the nutrients going into the blood, Panjwani further says.  An Easy way to include these nuts- “peanuts in specific” is to use it in the form of peanut oil, which is a healthy way to cook. “Fenugreek seeds, another important edible seed can diminish reactive hyperglycaemia in diabetic patients” Mogre goes on to say. They help in blood formation. “The liquorice flavoured fennel seed is known for its ability to relieve digestive stomach upsets and gas pain,” Mogre adds in.

An aid to reduce hunger, they are also effective in treating coughs, sore throats and respiratory ailments.