5 Tiny But Mighty Seeds To Boost Your Immune System

by Aniket Karia May 19, 2020

During these unfortunate times, staying healthy and fit becomes a task due to the lack of healthy substitutes available. One ends up snacking on oily and fried food instead. Access to healthy snacks and bar may be an issue but we've got just the solution for you. Most likely, your kitchen is stocked up with essentials like chia, sesame, and flax seeds.

These tiny but powerful seeds are some of the healthiest foods around. And, fortunately, adding them into your family's everyday meals is extremely easy. You'll find widely popular seeds like sunflower, flax, pumpkin, and sesame in virtually any grocery store but how about a mix of all the seeds and oats that taste nice too?

Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.

Mentioned below is a list of seeds used and their benefits to boost your immune system.

Pumpkin Seeds

Pumpkins seeds are rich in the amino acids alanine, glycine, and glutamic acid, as well as being a good source of zinc and omega-3 essential fatty acids. They also contain protein, iron, and phosphorus and are low in carbohydrates. Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA) and it could well be beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.

Sesame Seeds

Sesame seeds are packed with protein, iron, zinc, magnesium, calcium and phytic acid while being low in carbohydrates. They also contain sesamin and sesamolin, substances that may help lower cholesterol levels, and are a well-known source of vitamin E plus omega-6 and monounsaturated fats. These can help to prevent furring of the arteries as well as boost the elasticity of the skin. As an added bonus, sesame seeds are thought to aid digestion, stimulate blood circulation and help the nervous system.

Sunflower Seeds

Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E. They also contain trace minerals, zinc, manganese, copper, chromium, and carotene as well as monounsaturated and polyunsaturated fatty acids - types of 'good' fat that may help to protect the arteries.

Chia Seeds

Chia seeds are the highest known plant-based source of omega-3 fatty acids and are very nutrient-dense. Just two tablespoons provide a whopping 10 grams of fiber, one-third of your daily requirement. Chia is also high in calcium, potassium, and iron. Another interesting fact is that chia seeds which are a combination of protein and fiber also help you lower cravings for food! Chia seeds are easy to add any of your favorite food. Sprinkle them ground or whole onto cereal, vegetables, or yogurt.

Flax Seeds

Flax seeds are one of the richest sources of omega-3 fatty acids and are high in fiber. But their most important attribute is that flaxseed is THE number one source of lignans, seven times more than sesame! It provides fiber, which helps you feel full and offers other weight-loss benefits. So munch away and see those pounds dropping!

Seeds are great sources of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols and will help you boost your immune system. They are very easy to add to your diet. Sprinkle some on your salads, add them to your yogurt, oatmeal, and smoothies and breads ( if you bake!). These little changes in your diet will go a long way!