7 Nutritious Seeds You Need To Plant This Summer

It’s important to monitor your general health and well-being over the summer. Seasonal fruits and vegetables can be beneficial, but don’t undervalue the significance of these 7 nutritious seeds for a summer diet.

It’s easy to feel the pressure on your body and mind when the summer sun pounds down. Weakened immunity, heat fatigue, and dehydration might result from it. On the other hand, you may fortify your immune system against seasonal illnesses and provide yourself essential nutrients by include seasonal fruits and vegetables. Not to mention, it’s critical to stay hydrated throughout the day by drinking lots of water. In addition, you can improve the nutritional value of your diet by include nutrient-dense seeds in your everyday meals. So continue reading to learn about some of the greatest seeds for summertime.

Wholesome Seeds For The Summer

The following seven nutritious edible seeds can be included in your summertime diet to help you feel better:

1. Chia Seeds

These small black or white seeds are loaded with protein, fiber, and important minerals like calcium and magnesium. They are also rich in omega-3 fatty acids. A study published in Food Science and Nutrition suggests that chia seeds may lower the risk of cardiovascular illnesses because they contain omega-3 fatty acids, especially alpha-linolenic acid (ALA). They assist in lowering blood pressure, reducing inflammation, and raising cholesterol. You may enjoy chia seeds by including them into puddings, smoothies, and overnight oats since they absorb moisture and take on a gel-like consistency.

2. Flaxseeds

Omega-3 fatty acids, fiber, and protein—all of which are abundant in flaxseeds—are proven to support heart health and decrease cholesterol. You can lose weight by combining the high protein and high fiber content of flaxseeds.

3. Sunflower Seeds

Sunflower seeds are incredibly nutrient-dense and can benefit your health because they are abundant in vitamin E, magnesium, and selenium. According to Jayaswal, “the antioxidant content of these seeds can boost immunity and protect your heart.” On the other hand, sunflower seeds’ high omega-3 fatty acid and zinc concentration can encourage hair development. They are a favorite choice for salads, trail mixes, and homemade granola bars because of their crunchy texture and nutty flavor.

4. Pumpkin Seeds

Pepitas, or pumpkin seeds, provide a plethora of health benefits, from aiding in weight loss to stimulating hair growth. Rich in potassium, iron, and zinc, they boost immunity and increase vitality. Their high fiber content helps to promote good digestion, which is beneficial for those who struggle with digestive difficulties. They are also among the healthiest seeds due to their high magnesium content. An increase in magnesium consumption has been linked to lowering the risk of heart disease, preserving bone health, and stabilizing blood sugar levels, per a study published in BMC Medicine.

5. Hemp Seeds

Hemp seeds are a complete protein source that is high in all nine essential amino acids and omega-3 fatty acids, which the body cannot make on its own. Hemp seeds are an excellent dietary addition for heart health, inflammation reduction, and skin health. Hemp seeds are a complete protein source that will keep your body strong and energized. You may enjoy them in salads, smoothies, yoghurt bowls, and baked products.

6. Sesame Seeds

Sesame seeds, also well-known as “til,” are a nutrient-dense superfood that you just must incorporate in your diet. They are brimming with essential minerals like zinc, copper, calcium, vitamins, antioxidants, and dietary fiber. According to the expert, “they serve as an excellent source of protein that can help build muscle mass and balance hormones.” Although they are typically consumed in the winter as “til ke laddoo” or “til ke gajak,” they are also delicious in the summer. Add them to baked products, salads, and stir-fries to boost nutrition and taste.

7. Pomegranate Seeds

This vibrant, juicy, crimson fruit is loaded with antioxidants and other vital elements. Don’t discount the benefits of its seeds, though. Antioxidants, especially polyphenols found in pomegranate seeds, help shield cells from oxidative damage brought on by free radicals and vitamin C. By increasing the formation of collagen and lowering the risk of wrinkles, UV damage, and acne, these seeds can enhance the health of your skin.