Do you often feel confused about ‘what to eat’ between the major meals of the day? Especially, for mid-meals as they help in curbing sudden hunger pangs and help boost energy levels and prevent overeating for main meals. Interestingly, including nutrient-dense seeds for munching between the meals, can help in keeping hunger pangs at bay and help in better metabolism and immunity. Here are eight seeds that are perfect for a nutritious and satisfying mid-meal snack:Why is mid meal snacking important?Mid-meal snacking is important as it helps in maintaining steady energy levels, prevents excessive hunger, and may stabilize blood sugar levels, reducing the risk of overeating at main meals. Experts suggest that choosing nutrient-dense snacks—rich in protein, fiber, and healthy fats and carbs that help in better release of sustained energy, which is good for overall health. Adding seeds as a mid meal snack can help in better management of appetite and suppress hunger pangs and boosts energy levels and contribute to a balanced diet. Here are some common seeds that help in boosting health and nutrition as a mid meal snack.
The pocket-sized powerhouse packs a punch when it comes to delivering your daily magnesium needs. Tiny but mighty, chia seeds deliver substantial magnesium relative to their size — one ounce (about 28 g) of chia provides about 111 mg of magnesium — making them a smart addition for those wanting plant-based mineral sources. They also bring fiber and omega-3s to the table.How to consume: Soak 1–2 tablespoons of chia seeds in milk or plant milk overnight to make chia pudding. You can mix into smoothie bowls or stir into oatmeal for daily consumption. Soaking helps improve digestibility and mineral uptake.
Chia SeedsChia seeds are a powerhouse of nutrition, offering a high dose of fiber, omega-3 fatty acids, and protein. Their ability to absorb liquid and expand in the stomach can help you feel fuller for longer. You can enjoy chia seeds in a variety of ways—sprinkled on yogurt, blended into smoothies, or even mixed into a pudding.FlaxseedsFlaxseeds are renowned for their omega-3 fatty acids and lignans, which have antioxidant properties. They also provide a good amount of fiber, which supports digestive health. Ground flaxseeds are easier to digest than whole ones and can be added to oatmeal, smoothies, or salads for a crunchy, nutritious boost.Pumpkin SeedsPumpkin seeds, or pepitas, are rich in magnesium, iron, and zinc, making them a great choice for supporting overall health. They also contain antioxidants and healthy fats. Roasted pumpkin seeds make a tasty snack on their own or can be added to trail mix, granola bars, or salads for extra crunch and nutrition.
For an extra boost, you can make your own kaddu ke beej tonic at home. Simply blend a handful of pumpkin seeds with a tablespoon of honey and a splash of water until smooth. Apply this paste on your scalp and hair, leave it for 20 minutes, and wash off with lukewarm water. This acts as a natural hair-strengthening mask that also adds instant shine.
Sunflower SeedsSunflower seeds are packed with vitamin E, a powerful antioxidant that helps protect cells from damage. They also provide healthy fats and protein, which can help keep hunger at bay. Enjoy sunflower seeds raw, roasted, or as a topping on salads and yogurt.Hemp SeedsHemp seeds are a complete protein source, containing all nine essential amino acids, making them an excellent choice for vegetarians and vegans. They are also high in omega-3 and omega-6 fatty acids, which support heart health. Hemp seeds have a mild, nutty flavor and can be sprinkled on smoothies, salads, or blended into energy bars.
