These super seeds may be tiny but they are storehouses of nutrition!

Pumpkin seeds
We enjoy the tasty goodness of the bright orange pumpkin and very often throw the seeds away. But these seeds known as Pepitas are rich in nutrients. While most nuts and seeds become rancid with age, the nutrition in pumpkin seeds actually improves with age. Research done shows that when stored for 5 months, the protein content increases. The protein is found in an amino acid called Tryptophan, this helps lower anxiety levels. The seeds are good sources of essential fatty acids which help lower bad cholesterol and keep blood vessels healthy.

Roasted pepitas make a healthy snack. They are high in calories, so just a small spoonful will do.
They can be sprinkled over soups and salads to add a healthy crunch!

Sunflower seeds
Sunflower seeds are an excellent source of B and E vitamins and folate. This is essential for a healthy immune system. Folate is also important during pregnancy as it helps in preventing spina-bifida. Being rich in Vitamin E sunflower seeds help prevent cells from damage and help prevent cancer. While eating sunflower seeds do not add extra salt. They naturally contain high levels of sodium.

Flax seeds
Flax seeds are now commonly seen in supermarkets, while before these were found only in health food stores. This versatile seed is light brown in colour, with a silky texture and a nutty taste. They are excellent sources of omega 3 fatty acids which are beneficial for the heart, eyes and brain cells. Ongoing research shows that flax seeds which are high in plant based phytoestrogens called lignans may help prevent certain cancers. Their medicinal benefits were recognized by the Babylonians in 3000 BC! Since these seeds are rich in soluble fiber they are good for weight loss and help control blood sugars. Flax seeds should be powdered or lightly crushed before eating. They contain a hard outer cover. If this is not removed, the flax seed passes through the digestive tract without the nutrition being utilized. Flax seeds can be roasted and powdered. The seed or powder can be added to chapathi dough, bread, cakes, porridge, desserts, smoothies etc. Keep the powder in an airtight container to prevent it from getting rancid.

Sesame seeds
Sesame seeds are widely used in Indian cooking. These are known as til seeds in Hindi. Sesame seeds contain Sesamin and Sesamolin which are plant based lignans. They are known to lower blood pressure, cholesterol and prevent cancer. Sesamin prevents oxidative damage of the liver. These phytonutrients are being studied extensively for other benefits. Besides lignans, sesame seeds contain B vitamins, iron, calcium, phosphorus and zinc. Til is widely used in Indian cooking from seasonings to paste for gravy thickening to delicious til laddus.

Chia seeds
The ancient Mayans and Aztecs used to consume chia seeds for energy. These seeds are also rich in iron, calcium, magnesium, folate, fiber and omega 3 fatty acids. They are the richest plant source of omega 3 fatty acids. Due to their high soluble fiber content, these seeds are beneficial for weight loss and regulating blood sugar. Calcium and magnesium help by strengthening the bones and teeth and reduce arthritic joint pains. Omega 3 fatty acids are heart healthy and lower triglycerides which cause coronary artery disease, they are also beneficial for healthy brain cells.
Chia seeds can be found at health food stores. They are versatile and can be added to salads, smoothies, whole wheat atta (made into chapathis), cakes etc.