Seeds may be small, but the way they are prepared and eaten can make a difference to how they fit into your diet. From soaking some varieties to roasting and grinding others, there are a few simple distinctions to keep in mind before adding them to meals.
Dr. Vartika Vishwani, Surgical Oncologist at Artemis Hospitals, Gurugram has shared the details of seven of them, including how to prepare them, how much to consume, when to eat them and the key benefit associated with each. Her advice also emphasizes that you don’t have to eat all seven every day.
How to eat these 7 seed
Dr. Vishwani’s suggestions vary quite differently from one seed to the other. Here’s what she recommends:
1. Chia seedsHow to eat:Leave in milk or water for at least 20 minutes.How much:1 tablespoon a dayBest time:Over Breakfast or an Evening SnackBest benefit:High in fiber, which is good for your digestion and gut healthThe surgeon-oncologist suggests soaking chia seeds in water or milk for a minimum of 20 minutes before eating them.
2. Pumpkin seedsHow to eat:Eat raw or roast under slow flame for 3-4 minutesHow much:About 28g small handfulBest time:as a snack or as a topping on salads and curdsBest benefit:A small handful provides about 37 percent of the daily value for magnesiumDr. Vishwani recommends eating pumpkin seeds raw or lightly roasted, about a small handful.
3. Halim seedsHow to eat:Soak for approximately 2 hours and then add to water, curd or smoothiesHow much:1 to 2 teaspoons dailyBest time:With any mealBest benefit:Iron from plantsThe doctor also suggests mixing halim seeds with lemon to aid in iron absorption.
4. Sesame seedsHow to eat:lightly toast then grind or crush add to foodHow much:1 tablespoon a dayBest time:Add to chutney, salad, vegetables or roti dough.Best benefit:A good source of calcium Good fats and mineralsHer advice is to gently roast sesame seeds then crush or grind them before adding them to food.
5. FlaxseedsHow to eat:Grind and Roast lightlyHow much:1 tablespoon a dayBest time:Add to breakfast, curd, smoothies or attaBest benefit:High in ALA, a plant-based omega-3 fatty acid“Whole raw flaxseeds can go through the digestive system without being fully broken down, so grinding is an important part of how she recommends preparing them,” says Dr. Vishwani.
6. Sunflower seedsHow to eat:Eat raw or lightly roasted, don't salt too much.How much:1-2 tablespoons a dayBest time:as a snack or in oats, salads and curdsBest benefit:High in vitamin E, an antioxidant that helps protect cells from oxidative damage.She advises raw or lightly roasted sunflower seeds, and avoiding too much salt.
7. Poppy seeds or khus khusHow to eat:Lightly toast, grind, then add to foodHow much:1 tablespoon a dayBest time:Add to curries, gravies or home-made chutneysBest benefit:Good Source of Calcium and ManganeseThe doctor says the best way to use poppy seeds is to roast them lightly, grind them, and then mix them in food.
Do you have to eat all 7 seeds daily?
No. Not necessarily. Dr. Vishwani advises picking one or two varieties and rotating them throughout the week instead of trying to eat every type every day.
"Pick one or two varieties and rotate them during the week," she recommends.
She also emphasizes that seeds are packed with nutrients, so more is not always better. She advises people who are currently low in fiber in their diet to start off with a small amount.
Her main advice is that you don’t need to be trying to find the perfect time to eat seeds. “There is no magic time to eat seeds,” the doctor says. “Preparation, portion and consistency are key.
She recommends: for a quick reference:
Chia:SoakPumpkin:Raw or lightly roastHalim:Soak and blend with vitamin CSesame:Roast and crushFlax:GrindSunflower:Raw or lightly roastPoppy:Roast and grindThe emphasis, therefore, is not on eating all seven types each day, but on choosing the right options, preparing them as suggested and keeping portions in check.
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