Five in one Super Seed Mix
- Pumpkin Seeds : 50 gm
- Sunflower Seeds : 50 gm
- Flax Seeds : 50 gm
- Chia Seeds : 50 gm
- Water Melon Seeds: 50 gm
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
- Take a heavy bottomed pan. Add pumpkin seeds to it. Keep the flame low and roast the seeds. Keep stirring occasionally. When the seeds starts popping up and till you get roasted aroma, remove the seeds from the pan. Repeat the process with other seeds as well.
- When all the seeds are roasted, mix them all. Allow them to cool. Store them in an airtight container.
- Enjoy 5-in-1 Super Seed Mix as a healthy snack, or sprinkle it on top of salads, smoothie bowls, yogurt, or oatmeal for an extra boost of nutrition!
Note:
- Roast the seeds separately as time taken for roasting varies for different seeds.
- Roast on low flame. High heat may affect their nutritional value.
- You can flavor them with lemon, salt or any herb of choice
- Store the seed mix in airtight container.
- Seeds, in general, can be a great source of nutrients for overall health, including brain health. Including 2-3 tsp of seed mix daily is a great way to add brain-boosting nutrients.
- Pumpkin and watermelon seeds are a great source of magnesium, which is important for regulating nerve and muscle function. Sunflower seeds are a good source of vitamin E, which is a powerful antioxidant that can help protect against oxidative damage to brain cells.
- Flax seeds and Chia seeds are a rich source of omega-3 fatty acids, a type of PUFA fats that is important for brain health as it helps to reduce inflammation, linked to cognitive decline and neurodegenerative diseases. Flax seeds also contain lignans, which can have neuroprotective effects.
Nutritional Value per serving
Calories (kcal) |
Carbohydrates (g) |
Proteins (g) |
Fats (g) |
|---|---|---|---|
|
63.82 |
2.52 |
2.23 |
Total fats : 4.98
Monounsaturated fats (MUFA): 1.21 Polyunsaturated fats (PUFA) : 2.70 Saturated fats (SFA): 0.65 |
Disclaimer: The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.
*Images used are for representation purpose only.
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients