How often do you reach for healthy snacks like fruits, nuts, or seeds? Do you think of times when your mother and elders would run to you with a jar of mixed seeds, nuts, and dried fruits? How well they were aware of how healthy these seeds are for health.

Yet, believe it or not, most Indians actually fall short of consuming even the required levels of essential micronutrients. It is worrying given that it has now dropped to less than 1% of our daily requirement on average. ^[1]

This void emphasises restoration and revival, or, you can say, reconnection to our age-old Indian traditional food habits. Due to the competitive and stressful life, most individuals commonly suffer from fatigue and lack of energy.

However, once you know the benefits of mixed seeds, you will definitely think twice before opening your sugar-packed bars or empty-calorie drink for a quick (and short-lived) energy boost.

Keep reading to learn more about mixed seeds: what they are, why you should eat them, and how to incorporate them into your diet. Our goal is to encourage you to take steps towards nourishing foods by recognising the value of adding mixed seeds to your diet.

What are Mixed Seeds

Mixed seeds refer to a combination of nutrient-dense seeds. Although they are usually associated with snacks, their versatility extends far beyond that. Some common seeds found in mixes include:

• Flax seeds (Alsi)
• Sunflower seeds (Surajmukhi ke beej)
• Pumpkin seeds (Kaddu ke beej)
• Chia seeds
• Sesame seeds (Til)
• Watermelon seeds (Tarbooz ke beej)
• Hemp Seeds

There are so many seeds used in Indian cooking, from being an essential ingredient for curries to garnishes. For example:

• Poppy seeds (Khus Khus) are blended for a thick, creamy gravy paste
• Fenugreek seeds (Methi) add a unique flavour to pickles and curries.
• Nigella seeds (Kalonji) are regularly used to season bread like parathas and puris and in tempering for curries.

Why You Should Eat Mixed Seeds

When you hear the term “superfoods,” do you wonder what makes them so special? In an era where health trends change quickly, mixed seeds are a rare breed that not only packs in tons of nutrients but also wears multiple hats as meal options.

Seeds are integral to our Indian culinary heritage. Recipes like til (sesame seeds) ke laddoo have been around for ages. With such a robust history of seed consumption, why can’t we continue to consume them with our modern diets, too?

But how are they so beneficial? Let’s understand more about mixed seeds and their nutritional benefits.

Nutritional Value of Mixed Seeds

Mixed seeds are packed with nutrients that can really benefit your health. Each seed has its own unique flavour and set of advantages, which makes it essential to include in a balanced diet. These seeds can make a big difference in supporting heart health and providing a natural energy boost. 

In the following sections, we will explore the nutritional values of seven seeds and their amazing health benefits. For clarity and consistency, all nutritional values are presented based on a 100-gram measurement.

The Unique Properties and Health Benefits of Mixed Seeds

7 Health Benefits of Mixed Seeds

It is a holistic process in which the body, mind, and spirit are in sync. When we plant the seeds of wellness, vitality touches every aspect of health as we flourish with purpose. For this reason, we say mixed seeds are much more than food.

Here are the health benefits of mixed seeds, organised by specific conditions:

1. Diabetes Management ^{[49] [50] [51]}

• Chia, flaxseed, and sunflower seeds may help control sugar levels by increasing insulin sensitivity and reducing fasting blood sugar. ^[52]
• Most seeds are rich in omega-3 fatty acids, which may reduce inflammation for diabetes management.
• The high fibre content in mixed seeds may help regulate blood sugar levels by mitigating post-meal glucose spikes.
• Chia seeds with high antioxidant levels may protect against oxidative stress, which is commonly found in diabetic patients.
• Sunflower seeds are loaded with magnesium, which is essential for glucose metabolism and insulin action. These factors might help avert any underlying diabetic complications.

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Moreover, you will receive a thorough diet plan that provides complete nutrition while matching the recommended fibre intake.

It’s essential to eat a balanced diet to keep your body healthy. Different food groups offer various nutrients that the body needs to thrive. You can support your overall health and well-being by including a mix of fruits, vegetables, nuts and mixed seeds, whole grains, and proteins in your meals.

2. Heart Health

• Recent statistics indicate that 7.2% of men and 6.3% of women have higher blood glucose levels, with a 4% increase in obesity rates. These learnings can be revolutionary in preventing heart disorders within the Indian population.  ^[53]
• Therefore, mixed seeds could be helpful for this purpose. They are rich in essential fatty acids, such as omega 3, omega 6, and omega 9. They might protect the heart function by improving HDL cholesterol (good cholesterol) and maintaining blood pressure.
• The omega-3 fatty acids in seeds like chia and flax may reduce triglycerides and help maintain blood pressure. ^{[54] [55]}
• Eating seeds, particularly flax and pumpkin, may enhance healthful inflammatory responses and help the heart stay strong.

3. Bone Health  ^{[56] [57] [58] [59]}

• Low estrogen levels are a common occurrence among postmenopausal women. This invariably leads to loss of bone mass and, ultimately, osteoporosis. Thus, sesame and hemp seeds, for example, contain high amounts of phytoestrogens, which might support bone density.
• Alpha-linolenic acid, an omega-3 fatty acid found in flaxseed, may support bone health by helping to manage excessive bone turnover. ^[60]
• Hemp seeds contain abundant gamma-linolenic acid (GLA) and omega-6 fatty acids with anti-inflammatory properties. GLA decreases inflammation, which prevents bone loss and promotes healthy bones.
• Hemp seeds are high in amino acids necessary for collagen production and provide bone structure and strength.
• As mixed seeds are a good source of calcium and magnesium, they may increase bone mineral density and help manage osteoporosis and osteoarthritis. ^[61]

4. Weight Management ^{[62] [63] [64] [65]}  

• Because of their high fibre and protein content, mixed seeds like chia, flaxseeds, pumpkin seeds, and sunflower kernels are good products for weight management.
• Fibre aids digestion, enabling you to feel full for extended periods and cutting down on excess consumption of empty calories, which may help with weight loss.
• Chia seeds are one of the best weight loss foods due to their high fibre content and water retention properties.  ^{[66] [67]}              
• The protein in mixed seeds might also help preserve muscle mass during weight loss so your metabolism remains normal.
• Flaxseeds’ soluble fibre also helps lower blood sugar, reduce hunger, and prevent the intake of sugars or fats. The protein in flaxseeds also brings about satiety or fullness and reduced calorie intake.

Whether you are looking for a happy tummy or aiming for weight management, mixed seeds might be a valuable addition to your diet.

Although all of this is necessary, it is extremely important to consult an expert for personalised advice based on your individual health.

What are you waiting for? Care-freely dive into the world of mixed seeds by seeking opinions from an expert dietician for expert guidance!

5. Anti-Inflammatory Effects ^[68]

• Most seeds contain a good amount of antioxidants with anti-inflammatory properties that fight chronic inflammation in the body. For example, sunflower, chia, and flaxseeds are loaded with vitamin E and flavonoids, which are polyphenolic compounds associated with lower inflammation markers.
• Free radicals can cause inflammation, leading to conditions such as arthritis. Meanwhile, vitamin E is known to have anti-inflammatory properties and has been found helpful in reducing inflammation. This might benefit arthritis or other inflammatory syndromes.
• Pumpkin seeds are another seed that can help reduce inflammation. They are a good source of magnesium with anti-inflammatory properties. In this way, pumpkin seeds may help control the release of cytokines, molecules that promote inflammation.
• Moreover, pumpkin seeds are enriched with antioxidants like carotenoids and vitamin E, which might combat free radicals that cause oxidative stress and inflammation.

6. Skin Health ^{[69] [70]}         

• Hemp, sunflower, and sesame seeds have been long known for their skin health benefits.
• Hemp seeds are beneficial because their essential fatty acids can make your skin more hydrated and elastic.
• Inflammation accelerates the development of skin allergies. Thus, the anti-inflammatory power of mixed seeds makes them a must-have for keeping skin healthy.
• Moreover, UV radiation generates free radicals that induce the formation of wrinkles and leads to premature ageing. Antioxidants in mixed seeds may help maintain healthy skin by neutralising free radicals and promoting collagen production. ^[71]

7. Digestive Health  ^{[72] [73]}

• Due to their high fibre content, mixed seeds might be a great addition to your diet for improved digestive health.
• The soluble and insoluble fibres in mixed seeds may help control bowel movement, preventing constipation.
• Of all of these seeds, chia seeds could be beneficial because they form a gel-like consistency that soothes and lubricates the internal walls, thus favouring good digestion.  ^{[74] [75]}
• Omega-3-rich flax seeds might help reduce gut inflammation. ^[76]
• The healthy fats found in seeds also work wonders, supporting gut lining health, thus allowing for better nutrient assimilation. The sunflower, pumpkin and sesame seeds contain crucial nutrient profiles, including minerals, vitamins, and antioxidants that help with assimilation and further digestion. ^[77]

The fibre content in mixed seeds works as a prebiotic, which is essential for a happy tummy. While everything on the surface may appear fine, at the core level, it needs detailed awareness of one’s organs, especially the digestive system.

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You get a digestive score out of 100 after taking the Aashirvaad Digestive Quotient test. This simple 2-minute test will provide you with valuable information about your digestive health.

Use this time to figure out your body and its needs for a happier tummy.

How to Eat Seeds Mix

Whether you are a vegetarian, vegan, ovolacto-vegetarian, or even a mixed dieter, seeds are suitable for everyone. Mixed seeds are so versatile that they can be included in almost any dietary plan.

Preparing elaborate meals is difficult, especially with our busy lifestyles. Mixed seeds, however, offer really easy options, like:

• You can top seeds mix on your multigrain halwa or kheer for added crunch and nutrition.

Also, prepare your halwa in Aashirvaad Svasti Pure Cow Ghee for a rich and delightful taste. It enhances its flavour and gives you the benefits of natural cow ghee.

• Sprinkle a mixture of seeds on top of avocado or peanut butter toast.
• Toss mixed seeds into your salads for a crunchy texture and flavour. Indian salads like kachumber taste best with these.
• Blend mixed seeds or sprinkle them on smoothie bowls for a nutritious kick.
• Sprinkle mixed seeds over scrambled eggs or tofu for added protein and crunch.
• Mix seeds into your homemade granola or muesli for a healthy breakfast option.
• Another easy way to increase your fibre intake is by stirring mixed seeds into low-fat yoghurt or porridge.
• Introduce mixed seeds in baked recipes such as whole wheat bread or buns.
• Enjoy a spoonful of mixed seeds as a quick snack in the morning or between meals.
• Blend mixed seeds into creamy seed butter, similar to peanut or almond butter. This butter can be spread on toast or used in smoothies.
• Make your own energy bars with mixed seeds, dates and oats for an easy snack on the run.
• Hemp milk is a dairy-free alternative and can be used in smoothies or consumed straight.
• You may consider using hemp protein powder, a plant-based protein source, in your diet regime. Hemp seeds contain essential amino acids, omega-3 fatty acids, magnesium, and iron. ^[78]
• By adopting these nutrient-dense seeds in various forms, you can experience positive health while enjoying the flavours of culinary traditions.

Points to Consider  ^[79]

1. Fenugreek, flax, basil, and chia seeds have health-promoting effects and can be consumed daily as part of your balanced diet. However, it’s wise to be mindful of portion sizes to avoid overconsumption.
2. In vegetarian and vegan diets, one may add flax (10 g per day) and chia seeds for an adequate supply of LCn-3 PUFA, an essential fatty acid. They are good against heart disease. Also, according to ICMR-NIN, you should include 35 g of mixed nuts and seeds in your daily balanced diet. ^[80]
3. They contain high fibre, which helps to lower blood glucose (sugar) and lipids, improve insulin sensitivity, and bulk the stools.
4. Flax seeds are rich in both n-6 and n-3 PUFAs.
5. When consumed in the right quantity, mixed seeds can meet the requirements for both n-6 and n-3 essential fatty acids (EFA).
6. Omega-6 fats are abundant in most foods, whereas n-3 fats are only available in a few, such as chia and flax seeds.
7. Flax, chia, pumpkin, hemp, and sesame seeds contain a good amount of protein level.

Conclusion

Consuming mixed seeds is an excellent way to boost your overall well-being, as their benefits are numerous and wide-ranging. They are useful in many areas, from promoting heart health and supporting digestive function to enhancing hair and skin quality.

One of the great things about mixed seeds is that there’s no limit to how many different types you can include in your diet. However, moderation is key when it comes to seeds, whether you start with just one kind or incorporate a variety in your diet over time.

For your reference, the Recommended Dietary Allowance (RDA) for nuts and seeds is 35 grams per day for adults, which equates to around 2-3 tablespoons.  ^[81]

You are free to create your own mixed seeds variation. Add them to your breakfast, blend them into smoothies, or snack on a handful for their incredible health-promoting properties.

There has never been a better time to make seeds staples in your diet, with desirably healthy alternatives. Your journey to better health begins with small, nutritious choices!

Frequently Asked Questions