Goodness of Pumpkin seeds & Sunflower seeds
Hello everyone! Are you a person who searches for something to crunch and munch in between your work or study hours? In this constant hunt are you always ending up choosing the unhealthy chips and savories? How about changing your tidbits into a nourishing seed variety? Curious? Well, this article is definitely for you. Seeds are the cornerstone for a nourishing plant based diet. It is a store house of nutrients. It is a rich source of fiber, essential fatty acids, vitamins and minerals. A healthy inclusion of seeds leads the way for a nutritive life. There are a list of seeds which are desirable to be added into your daily diet- flax seeds, chia seeds, sunflower seeds, pumpkin seeds, heme seeds, sesame seeds, rajgira seeds, watermelon seeds and pomegranate seeds. This week lets pop into the health benefits of pumpkin and sunflower seeds.
Pumpkin seeds-
- Pumpkin seeds are a rich source of vitamin K and minerals like manganese, phosphorous, magnesium, potassium, iron, copper and zinc.
- They are excellent sources of antioxidants which aids in protecting the body from various disease and illnesses. The anti-inflammatory properties also helps in reducing the inflammations in the body.
- Magnesium is known to regulate the sugar levels in blood. The high content of magnesium in pumpkin seeds lowers the risk as well as assists in the management of diabetes. Hence it is an ideal option for people with diabetes.
- It is also studied that the pumpkin seeds have a positive effect on the blood pressure and the cholesterol levels which makes it a heart healthy choice too.
- Consuming pumpkin seeds regularly before bedtime, reduces stress, anxiety and it promotes sleep. This is due to the presence of an amino acid called tryptophan. The duration and the quality of sleep is taken care by zinc, copper and selenium.
- The relatively high source of dietary fiber in pumpkin seeds makes it a top pick for promoting the digestive ability of the gut.
How to include it-
Pumpkin seeds are an exceptional nibble on their own, but here are some creative ideas to incorporate the same into your daily routine- mix it in your batter while making cookies and bread, add into your favorite smoothies, make your salad extra crunchy with a drizzle of pumpkin seeds or even you can blend it with dips like hummus, mayonnaise and other sauces.
Sunflower seeds-
- Sunflower seeds are an excellent sources of high quality protein, healthy fats, antioxidants, vitamins like E, B1, B6 and minerals such as iron, manganese, copper, selenium, potassium and zinc.
- Flavonoids and other plant components in sunflower seeds are great in reducing inflammation in the body that can lead to chronic illnesses.
- These are rich in linoleic acid, an unsaturated fatty acid, that is known to relax the blood vessels and aids in lowering the blood pressure. Low levels of blood pressure is also a key factor in the management of cardiovascular diseases.
- A plant compound, found in sunflower seeds, called chlorogenic acid is partially involved in keeping the blood sugar levels on the downside. Thus making the seeds a best select for diabetic patients.
- Sprouting of sunflower seeds are beneficial as the plant compounds in the seeds gets enhanced, as well as it decelerates the factors that could possibly interfere with mineral absorption.
How to include it-
If you feel your molars are strong and healthy, then don’t thing much, crack open the shell, separate the seeds from it and enjoy. Here are some of the other ways to include sunflower seeds in your meal- sprinkle over stir fried vegetables, add into oatmeal or into veggie burgers, you can alternate the peanut butter with sunflower butter!
Edible plant seeds are packed with nutrients, especially the pumpkin seeds and sunflower seeds. They are always the best pick for people with diabetes, heart diseases and for those with chronic inflammation related diseases. These low fat, high fiber seeds are rich in minerals and vitamins which is beneficial for an individual’s well being. Inclusion of seeds are highly recommended for a balanced diet. So when you are arranging your lunch bag for the day, forget not to grab a tiny box filled with these super healthy seeds! 🌻
References:
https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds
https://www.healthline.com/nutrition/sunflower-seeds
https://www.webmd.com/diet/health-benefits-pumpkin-seeds
https://www.webmd.com/diet/health-benefits-sunflower-seeds
