From Chia to Kalonji: 4 black seeds and their benefits

When we talk about superfoods, seeds and nuts are often considered to be the top priority. Seeds come in varied shapes, colour, and sizes, and are said to have rich nutritional profiles that makes them a must-have for people of all age groups. One of the most prominent colours that rules the seed world is black. From chia seeds to kalonji, there are mainly 4 black-coloured seeds that are said to have numerous benefits and can be combined in daily diet in different forms. Scroll down to read the details and how one can add the most popular black seeds in their daily diet.


Chia Seeds
As per experts, chia seeds are one of the best plant-based sources of omega-3s, which support heart health, reduce inflammation, and improve brain function. From weight management to heart health, they are beneficial for all. It is said that chia seeds are rich in fiber, and just one ounce of this superfood provides almost half of the daily recommended fiber intake, supporting digestion, promoting bowel regularity, and helping to manage blood sugar levels. They are also rich in protein that help promote satiety. Chia seeds contain antioxidants like quercetin, which help fight free radicals, reduce inflammation, and support skin health by preventing premature aging. As per experts, chia seeds are rich in calcium, magnesium, and phosphorus too, which are essential for bone health. Interestingly, chia seeds are also said to help slow down digestion due to their gel-like consistency when hydrated, which can stabilize blood sugar levels and prevent spikes.

How to use chia seeds: The best way to consume them is to soak them in water overnight and then they can be added to salads, shakes, lemonades, breakfast bowls, and smoothies too.

Black Sesame seeds
These seeds are said to be rich in calcium, magnesium, and phosphorus, which are essential for maintaining strong bones and reducing the risk of osteoporosis. Also, it is said that seeds contain healthy fats, especially omega-6 and monounsaturated fats, which help reduce cholesterol levels and support cardiovascular health. As per experts, these crunchy seeds are packed with antioxidants including sesamin and sesamolin, which help fight oxidative stress, reduce inflammation, and protect cells from damage.The fiber in black sesame seeds aids digestion by promoting bowel regularity and preventing constipation.Black sesame seeds are rich in essential nutrients like zinc, iron, and B vitamins, which promote healthy skin and hair, prevent hair graying, and maintain skin elasticity. Lastly, these seeds also contain important minerals like zinc, selenium, and iron that can boost the immune system.

How to use black sesame seeds: They are best consumed when roasted and make for a healthy sweet snack in the form of laddoos when combined with jaggery. They can also be added to soups, salads, pickled veggies and even breakfast bowls to add that extra crunch.


Nigella Seeds
Black cumin seeds, also known as kalonji or Nigella sativa, are known for their medicinal properties. It is said that these seeds also contain antioxidants, essential oils, and nutrients like thymoquinone, which enhance immune function and help fight infections. As per experts, thymoquinone in black cumin seeds has strong anti-inflammatory and antioxidant effects, which help reduce inflammation and protect cells from oxidative stress. Also, these seeds are said to help regulate cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, thus promoting heart health and reducing the risk of heart disease. Black cumin seeds also have carminative properties that relieve bloating, indigestion, and gas. It is also said that these seeds help stabilize blood sugar levels.

How to use nigella seeds: The most common popular use of these seeds is in the dough to make pooris. Nigella seeds can also be sprinkled on top of breads like naan, bagels, and flatbreads before baking, adding both flavor and visual appeal. These seeds are commonly added to pickles and chutneys for an extra layer of spice and to preserve the food. They pair well with mango and mixed vegetable pickles. They go well with rice dishes too.


Papaya Seeds
Papaya seeds are said to be healthy due to their rich nutrients profile and medicinal values. It is said that these seeds contain digestive enzymes like papain, which aid in breaking down proteins and improving digestion. They also have mild antibacterial properties that help in maintaining gut health. Also, papaya seeds have been said to be beneficial in combating intestinal parasites due to their anthelmintic (antiparasitic) compounds, which can help cleanse the digestive tract. Apart from this, they also aid in liver health and detoxification and help in clearing out toxins. The seeds also contain flavonoids and polyphenols, which have anti-inflammatory and antioxidant properties that may protect against cellular damage and reduce inflammation. They are also said to boost kidney health in the long run.

How to use papaya seeds: Papaya seeds have a peppery, slightly spicy flavor similar to black pepper. They can be dried, ground, and used as a pepper substitute in salad dressings, marinades, and sauces. They can also be added to smoothies and juices for that extra kick.

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