Seeds

🌻 Sunflower Seeds – The Vitamin E Powerhouse

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💪 Top Health Benefits of Sunflower Seeds


  • Improves Skin Health: Vitamin E protects from UV damage and supports glowing skin.

  • Boosts Immunity: Rich in selenium and zinc.

  • Supports Heart Health: Healthy fats reduce bad cholesterol.

  • Aids Weight Management: High fiber keeps you full longer.

  • Regulates Blood Sugar: Magnesium supports insulin balance.

🕘 Best Way to Eat



  • Eat 1–2 tablespoons of roasted or raw sunflower seeds as a mid-day snack.
  • Sprinkle on salads, oatmeal, or yogurt.

⏰ Ideal Time to Eat

  • Mid-Morning
    Boosts energy and focus
  • Evening
    Curbs unhealthy snacking

⚖️ Recommended Daily Quantity


  • Adults: 1–2 tbsp
  • Children: 1 tbsp

🗓️ Mini Diet Chart Using Sunflower Seeds

Mid Morning
Snack
1 tbps
Eat roasted seeds
Lunch
Salad
1 tbsp
Add crunch & nutrition

🧠 Expert Tip

Avoid salted sunflower seeds — too much sodium can affect heart health.

alt=”Sunflower seeds benefits for skin and heart health”

🍉 Watermelon Seeds – The Hidden Protein Source

Water Melon-Seeds

💪 Top Health Benefits of Watermelon Seeds

  • Rich in Protein: Ideal for vegetarians.

  • Improves Metabolism: Magnesium supports enzyme function.

  • Boosts Energy Levels: Iron enhances oxygen flow.

  • Strengthens Hair & Nails: Contains biotin and zinc.

  • Aids Digestion: Provides healthy fats and fiber.

🕘 Best Way to Eat

Eat roasted watermelon seeds or add to salads, cereals, and smoothies.

⏰ Ideal Time to Eat

  • Morning
    Boosts metabolism
  • Evening
    Ideal post-snack protein

⚖️ Recommended Daily Quantity


  • Adults: 1–2 tbsp
  • Children: 1 tbsp

🗓️ Mini Diet Chart Using Watermelon Seeds

Morning
Breakfast
1 tbps
Add to smoothie
Evening
Snack
1 tbsp
Eat roasted

🌾 Flax Seeds – The Omega-3 Superfood

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💪 Top Health Benefits of Flax Seeds


  • Improves Digestion: Rich in soluble and insoluble fiber.

  • Supports Heart Health: Omega-3s reduce cholesterol.

  • Controls Blood Sugar: Slows glucose absorption.

  • Promotes Healthy Hair & Skin: Essential fatty acids support hair growth.

  • Reduces Inflammation: Lignans act as natural antioxidants.

🕘 Best Way to Eat

Grind flax seeds and consume with water or mix into smoothies, oats, or yogurt.

⏰ Ideal Time to Eat

  • Morning
    Improves digestion and metabolism

  • Pre-Workout
    Boosts energy and endurance

⚖️ Recommended Daily Quantity


  • Adults: 1–2 tablespoons
  • Children: 1 teaspoon

🗓️ Mini Diet Chart Using Flax Seeds

Morning
Smoothie
1 tbps ground
Enhance nutrition
Lunch
Roti dough
1 tbsp
Improves texture & fibre
Evening
Yogurt topping
1 tbps
Aids digestion

🧠 Expert Tip

lways grind flax seeds before eating — whole seeds pass undigested.

alt=”Flax seeds benefits for digestion and heart health”

🌱 Chia Seeds – The Tiny Hydration Heroes

CSF

💪 Top Health Benefits of Chia Seeds


  • Boosts Hydration: Absorbs water and maintains electrolyte balance.

  • Aids Digestion: High fiber prevents constipation.

  • Supports Weight Loss: Keeps you full longer.

  • Improves Bone Health: Contains calcium, phosphorus, and magnesium.

  • Enhances Heart Health: Omega-3s regulate cholesterol.

🕘 Best Way to Eat

Soak 1 tablespoon of chia seeds in water for 20 minutes and drink. Can also be mixed in smoothies, puddings, or juices.

⏰ Ideal Time to Eat

  • Morning
    Detox and hydration
  • Pre-Workout
    Sustained energy and stamina

⚖️ Recommended Daily Quantity


  • Adults: 1–2 tbsp
  • Children: 1 tsp

🗓️ Mini Diet Chart Using Chia Seeds

Morning
Chia water
1 tbps soaked
Drink on an empty stomach
Lunch
smoothie
1 tsp
Boost fibre content
Evening
Yogurt
1 tps
Improves digestion

🧠 Expert Tip

Drink plenty of water when consuming chia seeds — they expand in the stomach.

alt=”Chia seeds benefits for hydration and weight loss”