Benefits of including Sabja Seeds in your diet

You must have seen those black seeds in your Falooda drink. If you don’t know what they are, they are called Sabja, Basil, or Tulsi seeds. Sabja seeds have gained popularity in recent years for their numerous health benefits and culinary uses. Derived from the sweet basil plant, these tiny black seeds offer a range of advantages for overall well-being. Knowing more about this readily available wonder food would raise your awareness levels about the benefits of these tiny powerhouses of good health. In this article, we will explore the wonderful benefits of Sabja seeds and how they can be incorporated into your daily diet.


Nutritional Information of Sabja Seeds

Sabja seeds offer a range of nutritional benefits. These seeds are low in calories and a rich source of dietary fiber, which aids in digestive health and promotes regular bowel movements. Sabja seeds are abundant in omega-3 fatty acids, which support heart health and reduce inflammation. They are also packed with essential minerals such as calcium, magnesium, and iron, contributing to bone strength, muscle function, and oxygen transport in the body. Refer the table to know more about its nutritional contents.


Sabja Seeds Nutritional Value


Serving size - 100 g


Calories  


27


Total Fat   


0.61g


Saturated Fat  


0.041


Trans Fat


0


Polyunsaturated Fat


0.389g


Monounsaturated Fat 


0.088g


Sodium 


4mg


Total Carbohydrate 


4.34g


Dietary Fiber 


3.9g


Sugars 


0.3g


Protein 


2.54g


Calcium 


154mg


Iron   


3.17mg


Potassium 


462mg


Vitamin A


5275IU


Vitamin C 


18.0mg


15 Health Benefits of Sabja Seeds and Its Uses

1. Digestive Health: Sabja seeds are known for their ability to aid digestion and relieve constipation due to their high fiber content.


2. Weight Management: These seeds can help with weight loss by promoting feelings of fullness and reducing overeating.




3. Hydration: When soaked in water, sabja seeds swell up and form a gel-like substance, which helps in maintaining hydration levels in the body.


4. Cooling Effect: Sabja seeds have a cooling effect on the body, making them beneficial during hot summer months or to soothe heat-related ailments.


5. Blood Sugar Regulation: The fiber in sabja seeds slows down the absorption of carbohydrates, helping to regulate blood sugar levels.


6. Heart Health: Rich in omega-3 fatty acids, sabja seeds can support cardiovascular health by reducing inflammation and improving lipid profile.


7. Skin Health: The antioxidants present in sabja seeds can help combat oxidative stress and promote healthy, glowing skin.


8. Bone Health: Sabja seeds contain calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.


9. Respiratory Health: These seeds have been used traditionally to alleviate respiratory conditions like cough, cold, and asthma.


10. Hormonal Balance: Sabja seeds may help regulate hormones and alleviate symptoms associated with hormonal imbalances like PCOS or menstrual irregularities.


11. Detoxification: The gel-like substance formed by sabja seeds can help remove toxins from the body and aid in detoxification.


12. Mental Wellness: Omega-3 fatty acids in sabja seeds have been linked to improved brain function and mood stability.


13. Anti-inflammatory Properties: The presence of flavonoids in sabja seeds provides anti-inflammatory benefits, reducing inflammation in the body.


14. Anti-cancer Potential: Some studies suggest that sabja seeds may possess anti-cancer properties, although further research is needed.


15. Nutritional Boost: Sabja seeds contain essential nutrients like iron, vitamin K, and antioxidants, adding to the overall nutritional value of your diet.


Side Effects of Sabja Seeds

While sabja seeds offer various health benefits, it's essential to be aware of potential side effects. Firstly, sabja seeds may cause digestive issues such as bloating, gas, or stomach discomfort in some individuals, especially if consumed in excessive amounts. Additionally, due to their ability to absorb water and expand, consuming them without proper soaking or in large quantities may lead to choking or swallowing difficulties. It is also important to note that sabja seeds may interact with certain medications or have adverse effects on individuals with specific medical conditions, such as low blood pressure or blood clotting disorders. As with any dietary addition, it's advisable to consume sabja seeds in moderation and consult with a healthcare professional if you have any concerns or pre-existing health conditions.


How to Consume Sabja Seeds?

Sabja seeds can be consumed in various ways. Remember to consume sabja seeds in moderation and drink plenty of water when consuming them, as they can absorb a significant amount of liquid. 


Here are some common methods of consuming sabja seeds:


1. Soaked in Water: Soaking sabja seeds in water is a popular method. Add about 1 tablespoon of sabja seeds to a cup of water and let them soak for 15-20 minutes. They will swell up and form a gel-like substance. You can consume the soaked seeds along with the gel.


2. Added to Beverages: Sabja seeds can be added to various beverages like lemonade, fruit juices, smoothies, or milkshakes. Simply sprinkle a teaspoon of sabja seeds into your favorite drink and allow them to swell before consuming.


3. Mixed in Yogurt: Add soaked sabja seeds to a bowl of yogurt along with some fruits and nuts for a healthy and nutritious snack.


4. Added to Desserts: Sabja seeds can be used as a topping or ingredient in desserts like puddings, ice creams, or falooda. They add a unique texture and nutritional boost to sweet treats.


5. Sprinkled on Salads: Sprinkle a teaspoon of sabja seeds onto your salads for an added crunch and nutritional value.


Daily Dosage Of Sabja Seeds

The recommended daily dosage of sabja seeds can vary depending on factors such as individual health, dietary requirements, and any specific health conditions. However, a general guideline for consuming sabja seeds is around 1 to 2 tablespoons (approximately 15 to 30 grams) per day.


It's important to note that sabja seeds can absorb water and expand, so it's crucial to soak them in water before consumption to prevent any choking or swallowing difficulties. When soaked, the seeds will swell and form a gel-like substance.


It's advisable to start with a smaller amount and gradually increase as per your comfort and tolerance. As with any dietary addition, it's always a good idea to consult with a healthcare professional or nutritionist for personalized advice based on your specific needs and health conditions. They can provide guidance on the appropriate dosage of sabja seeds for you.


Conclusion 

Sabja seeds are a versatile and nutritious addition to any diet. From aiding digestion and promoting hydration to managing blood sugar levels and supporting weight loss, these tiny seeds offer a range of health benefits. Including Sabja seeds in your meals, beverages, or desserts can help enhance your overall well-being. However, it's always recommended to consult a healthcare professional or nutritionist for personalized advice.


If you wish to know more about a nutritious diet plan, you can fix an appointment with a dietitian at www.carehospitals.com. 

Comments

Post a Comment

Popular posts from this blog

COPD: Causes, Symptoms, Diagnosis, Treatment and Prevention

Image
Chronic Obstructive Pulmonary Disease (or COPD) is a lung condition that affects the breathing of a person. People with COPD find it difficult to breathe normally, and as the disease progresses, doing simple daily tasks can also become hard. COPD is a culmination of a few different lung problems. In addition, people with COPD can have Emphysema, Chronic Bronchitis, or both.  Emphysema  refers to damage to the alveoli or air sacs in the lung. This results in damage to the walls inside them and causes them to merge into one giant air sac. Due to this, the alveoli are unable to absorb oxygen properly. It also causes air to trap inside the lungs, making it difficult to breathe. Chronic Bronchitis,  on the other hand, is the condition in which mucus forms in the lungs, and the lungs are unable to expel it. What are the Causes of COPD? The causes of COPD include: Smoking cigarettes is the major cause of COPD. COPD is essentially when the lungs are exposed to irritating gases or particulate m
Read more

Varicose Veins: Symptoms, Causes, Diagnosis and Treatment

Image
  Varicose veins refer to the enlarged, twisted veins that commonly appear on the legs. They look like thick, knotted ropes residing right underneath the skin's surface. When the valves inside the veins stop working properly, blood accumulates inside instead of flowing back to the heart. This causes the veins to swell and take on their characteristic twisted appearance. Who is likely to get varicose veins? Several factors contribute to the development of varicose veins, including age, gender (more common in women), family history, prolonged standing or sitting, and obesity. Symptoms of varicose veins Some of the common symptoms of varicose veins are:  Enlarged, purple varicose veins present are the most indicative symptoms. This manifests as twisted, enlarged blue blood vessels clustered beneath lower leg and foot skin, resembling tangled ropes or protruding cords. Supplementary spider veins emerge as additional red and blue veins materialising in proximity to varicose sites. These
Read more

Which Foods to Eat and Avoid During Your Period

Image
  Ah, the monthly visitor—periods can bring a rollercoaster of emotions and physical discomfort. But fear not, because the key to a smoother ride lies in your kitchen. You cannot wish them away. All you can do is deal with them in the best way possible. In this blog, we'll uncover a secret weapon: the right foods. From soothing cramps to boosting mood, we'll explore a carefully curated list of foods that can make your period days more manageable and even enjoyable. Say goodbye to those dreaded cravings and embrace a happier, healthier menstrual cycle with the power of nutrition. 15 Foods To Eat During Periods Here are 15 foods to consider incorporating into your diet during periods, along with some to avoid: Foods to Eat During Periods: Dark Leafy Greens:  Spinach, Kale, and Swiss chard are rich in iron, which can help combat fatigue and replenish lost blood. Salmon:  Packed with omega-3 fatty acids, salmon can reduce inflammation and alleviate menstrual pain. Bananas:  High in
Read more