The world is on a drive to a healthier lifestyle and these seeds, regarded as super foods, must make their way to your menu.
As recent as ten years ago, seeds would be considered ‘bird food’ in most part of the world. But research has proven that many of these seeds are miraculous little pockets of goodness, having benefits far beyond what the human mind can imagine. We at Instep have recently incorporated these magical little beads with benefits into our diets and are already seeing the results in one way or the other.
Two super seeds – chia and basil – are at the top of our list and here’s what you need to know about them
Telling them apart
In this part of the world, chia seeds are often mistaken for basil seeds, better known here as tukh malanga. Chia seeds are native to south America and don’t have a desi name. Tukh malanga seeds have a mild flavour of basil and have been used in Ayurvedic and Chinese medicines for centuries. So their origin is different. Also, basil seeds are a similar size as chia seeds but the difference is that basil seeds are completely black and tear-shaped, whereas chia seeds are typically mottled shades of grey with brown and have a more rounded shape.
Benefits of chia seeds
Chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke. They also aid in weight loss and prevent digestive disorders.
Benefits of basil seeds
Basil seeds are reported to have antioxidant, anticancer, antiviral, antibacterial, antispasmodic and antifungal properties. They help in lowering the cholesterol and blood sugar too. One of the most interesting benefits of tukh malanga seeds are their calming and stress relieving properties. They are good for the skin and hair too.
While both seeds offer certain nutritional benefits, it’s generally thought that chia seeds are ‘better’ as they contain antioxidants, fibre, calcium, protein, and many other key minerals.
How to consume chia Seeds
Once soaked, chia seeds form little gelatinous balls. If you don’t like that texture, sprinkle them on your food just before eating, though they may stick in the mouth and throat. Just 1 tablespoon of chia seeds gives you 5 grams of fiber and 3 grams of protein, as well as magnesium, iron, calcium, potassium, and omega-3s, and has just 60 calories.
We feel that the best way to consume chia seeds is to add them to water and allow them to soak and swell overnight; then add them to your cereal/porridge for breakfast. Many people we know have converted to eating chia seeds puddings for desserts at night, definitely a healthier option.
How to consume basil seeds or tukh malanga
Easily available in Pakistan, tukh malanga seeds are definitely a cheaper option and while they may not have any many nutritional properties as chia seeds, they are a preferred choice through summer, when temperatures rise. Basil seeds are most popular for their cooling properties and are used most of all in Ramzan when they are added to limopani or Rooh Afza to maximize the cooling effect. Like Chia, tukh malanga seeds are best soaked before consumed and can even be added to water and consumed for weight loss.
Tukh malanga seeds are best used to aid in weight loss as they detox the digestive track while giving the stomach a full feeling, but they are also packed with nutrients and minerals that help control diabetes and blood pressure.
So, which seeds will you be adding to your daily diet?
