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:
can basically be classified as:
·
Nuts (almonds,
pistachio, walnut, cashew nut and peanuts)
Nuts (almonds,
pistachio, walnut, cashew nut and peanuts)
·
Cereals: (Sorghum
(jawar), pearl millet (bajra), maize and barley;
Cereals: (Sorghum
(jawar), pearl millet (bajra), maize and barley;
·
Pulses: (chickpeas,
beans, green peas and Soya beans)
Pulses: (chickpeas,
beans, green peas and Soya beans)
·
Oilseeds: (sunflower seeds, pumpkin seeds,
hemp, and flax seeds (alsi)” says nutritionist, Mehar Panjwani.
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.
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.
treating coughs, sore throats and respiratory ailments.
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