Seeds, often overlooked, are nutrient-dense treasures that can play a significant role in a well-rounded and balanced diet. Bursting with vitamins, minerals, healthy fats, and fiber, seeds offer an array of health benefits that contribute to overall vitality. This article delves into the diverse world of seeds, highlighting their nutritional value, health benefits, and creative ways to incorporate them into your diet.

-Pumpin seeds/ Kaddu ke beej

Pumpkin in itself is the pack of nutrition, they are high in anti-oxidants, vitamins, helps in weight loss, boost immunity, improves heart health and many more. As pumpkin seeds come from the pumpkin it has same and in fact more benefits. They are powerhouse of vitamins, minerals, proteins. They are smaller in size but bigger in health resources.

Ways to consume:

• Pumpkin seeds can be consumed raw if they don’t cause bloating. Raw ones have its complete nutritive values.
• Roasting them may some nutrition loss but still the healthier and tastier way to consume.
• Having the salted and roasted ones are the least in nutrition and should be avoided.

How to consume:

• Salad dressing
• Add them in the sweet curd/yogurt and enjoy the nut flavor
• Make seed crackers
• Try making seeds
• Powder them with other nuts and add in the milk
• Make a chivda/chiwda and add the seeds to it.
• Make nuts and seeds milk

Health benefits:

• Pumpkin seeds are good source of magnesium, Zinc, Protein, healthy fats and fibre.
• They are best option for the women as it solves many mensuration related problems and UTI’s.
• Improves the immunity system.
• Helps in weight management.
• They have essential amino acids which helps in improving sleeping pattern.
• The fibres present in the seeeds helps in gut health.

-Sesame Seeds/ Til ke beej/ Tilli

Sesame seeds are known since ancient times for their endless valuable properties. They are available in black and white colour, black sesame tops the list of benefits when compare it with white sesame seeds. But, yes both have numerous aids.

Ways to consume:

• Eating them raw gives the maximum benefits.
• Some like the nutty flavor of sesame which comes after roasting it.

How to consume:

• Top them on salads
• Make seed crackers
• Sesame ladoos are the yummiest way to consume it. They are winter available at every home and in the market.
• Powder them with other nuts and add in the milk
• Make sesame seed milk

Health benefits:

• Sesame seeds is oilseed and good source of mineral, vitamins, proteins, healthy fats
• Improves the immunity system.
• They are good source of Calcium and helps in keeping stronger bone.
• Healthy fats in it, boost the energy level
• They have essential amino acids which helps in improving mental health.
• Fibres in the sesame seeds helps in improving gut health.

-Flax Seeds/ Alsi ke beej/ patasan ke beej

Flaxseeds also known as Linseeds are shiny seeds with nutty and earthy flavour in it. They need to be consumed in just very small amount (1 tablespoon daily) to cherish its abundant health benefits.

Ways to consume:

• Flaxseeds can have side effects when not chewed properly, so best way to consume it is by soaking overnight.
• They can be roasted and powdered to sprinkle them on any food item of your choice.

How to consume:

• Powdered flaxseeds can be used along with the curd, adding it in raita or have it plain.
• Powder of flaxseeds can be added while preparing the dough.
• Add them in cookies, crackers, nuts and seeds trail
• Make flaxseeds ladoos, flaxseeds chocolates and bars.

Health benefits:

• They are another good and cheap source of omega 3 and fatty acids.
• Flaxseeds keeps your stomach full and controls your hunger, so use it for losing weight.
• Helps in maintaining good hair growth and best treatment for hair fall issues.
• They are also helpful in maintaining good eyesight.

-Halim seeds/ Aliv Seeds/ Garden cress Seeds

Garden cress seeds also known as Halim seeds or Aliv seeds are powerhouse of health and nutrition. They are not commonly known by people and we were unaware about the benefits of these seeds. Aliv seeds has same nutty and strong earthy aroma, that you might take some time to get use to it. But these seeds are immense full of nutrients so totally unavoidable to not include in your daily diet.

Ways to consume:

• Roast and powder them, works the best. Roasting it will subside the strong flavour of aliv seeds
• Consuming them in other form would be quite difficult because of its strong nutty flavour.

How to consume:

• Powder of garden cress seeds can be added in juices, soups, curd or milk.
• Can be added in ladoos with other nuts and seeds.

Health Benefits:

• Excellent source of iron, so always be consumed with vitamin C for best results.
• Solved the hair fall problems when consumed on a regular basis.
• They are good for bones.
• These seeds are gut friendly and helps in improving prolonged stomach related issues.