5 Benefits of Eating Organic Superfoods (Edible Seeds) for Kids

What are edible seeds?

Seeds are the most pristine form of nutrition that are available to mankind and when we talk about the nutrition obtained from seeds, we have to understand that it is devoid of any pollution or toxicity that might infuse itself in the seed growth process. (1) 

Although edible seeds have been around for a very long time, recently, their nutritional prodigy has come to the fore and that is why they are being regarded as organic superfoods. These small yet mighty powerful seeds will prove to be an excellent addition to your diet. Moreover, these small organic superfoods are safe for consumption by little children and you can definitely mix them up in children’s diets who are as young as six months old. (2) 

Let’s take a look at the various types of edible seeds which are super healthy. 

Types of organic superfoods/edible seeds

We have put together a list of seeds which are edible. Nutrition value in edible seeds, how, when and what quantity (Mention for each seed). 

Chia seeds

If you are wondering what are the benefits of eating chia seeds then you are at the right place. Edible chia seeds belong to the mint family and they are endowed with a number of health benefits. They are a rich source of antioxidants like Quercetin, caffeine acid, chlorogenic acid etc. The antioxidant content of chia seeds can ward off the effect of free radicals on your body. You can have about forty grams of chia seeds in a day. You can soak healthy seeds overnight or consume them with a glass of water, as per your liking. 

Flax seeds

Edible flax seeds are known to have anti-cancer properties and they are very good for your hair and skin as well. Flax seeds have an impressive protein content and it can be super beneficial for empowering your immune system. In addition to that, flax seeds are also a good source of logjams and omega-3 fatty acids. A healthy person can have about 1-2 tablespoons of flax seeds in a day.

Pumpkin seeds 

Edible pumpkin seeds are a great source of vitamin K and magnesium, which are important properties to promote wound healing. In addition to that, pumpkin seeds are a rich source of phosphorus and omega-3 fatty acids as well. You can have nearly thirty grams of pumpkin seeds in a day. 

Sunflower seeds

The another organic superfood we have is Edible sunflower seeds. They are a rich source of many essential nutrients, especially zinc and selenium. They have a number of anti-inflammatory as well as heart health protection properties which make them an excellent addition to your diet plan. Approximately 40 grams of sunflower edible seeds can be a part of your daily diet. 

Sesame seeds

Edible sesame seeds are a rich source of calcium and magnesium. They also contain other essential minerals like phosphorus, magnesium, zinc and iron. (5). Sesame seeds have a distinct nutty flavour and they are used to spruce up the taste of a lot of dishes. It is advisable to not have more than 1 tablespoon of sesame seeds in a day. 

Basil seeds 

Basil seeds are also extremely healthy and they will add a lot of value to your diet if you incorporate them in your diet plan. They have a lot of soluble fibre which makes them the best seed for health, especially your gut health. You should cap your basil seeds consumption at almost one tablespoon a day. 

How to include seeds in children’s diet 

When it comes to feeding children, one has to be creative. If you focus on presenting these edible seeds to your children in an appealing way, they will definitely be tempted to eat them. 

• You can blend the edible seeds into a smoothie. 
• You can use these seeds and put them in the batter for cakes and pastries which can be consumed by children. 
• You can sprinkle the seeds over fruit salad before serving it to your children. 
• You can use these seeds and add them to waffles and pancakes as well. Make a delicious meal for yourself with I Say Organic’s Pancake & Waffle Pre-Mix and enjoy an easy meal option.

Edible seeds, which are also known as organic superfoods can be included in your diet in any way that you deem fit. You can make them a part of your meals and have them for breakfast, lunch or dinner. It is advisable to have soaked seeds, first thing in the morning, on an empty stomach to enjoy the full benefits of edible seeds. You can also consume these as a snack. 

Popular & Easy Recipes Of Edible Seeds

Find some popular and easy recipes made with nutritious organic superfood seeds.

1. Oats, Seeds, Dates, Dried Fruits & Nuts Laddoo

These Laddoos are great as snacks, for when you're hungry between meals, as a pre-workout energy boost, or as a healthy gift during festivals for your loved ones who enjoy healthy seeds as nutritious treats.

Ingredients:

• 120 g Rolled Oats / Whole Grain Oats, lightly toasted
• 550 g Deseeded Dates
• 1 tsp Cinnamon powder
• 20 g Raisins (Black / Golden)
• 20 g Goji Berries
• Edible Coconut Oil (as needed)

Mixed Nuts and Seeds (lightly toasted for 5 minutes):

• 20 g Almonds
• 20 g Pistachios
• 20 g Walnuts
• 20 g Hazelnuts
• 20 g Cashew Nuts
• 20 g Pumpkin Seeds
• 20 g Sunflower Seeds
• 15 g Flaxseed

Recipe:

1. Lightly toast the nuts, different types of seeds, and oats in a pan for 5 minutes. Let them cool. This step enhances the flavour of the Laddoos.
2. Coarsely chop the nuts after they have cooled down.
3. On a wooden board, roughly chop the dates. Use a wooden or metal mallet oiled with coconut oil to smash the dates as finely as possible.
4. Place the smashed dates on an oiled steel plate. Add chopped nuts, mixed seeds, goji berries, raisins, cinnamon powder, and the toasted oats. Mix everything well. Apply coconut oil to your palms to prevent sticking.
5. Take a small portion of the mixture and roll it between your palms to form Laddoos of your desired size. Reapply coconut oil to your palms as needed to prevent sticking but avoid using too much.
6. Place the formed Laddoos on a parchment paper-lined tray.
7. If you're not consuming them the same day, store the Laddoos in an airtight container in the fridge.

2. Flaxseed Crackers

Flaxseed crackers are a nutritious and crunchy snack option that you can easily make at home. rich in fibre, and omega-3 fatty acids, this healthy seed dish is perfect for any occasion from snacking to entertaining guests.

Ingredients:

• 1 cup of raw flax seeds
• ¾ tsp salt
• ¼ tsp garlic powder
• ¼ tsp onion powder
• 1 pinch cayenne pepper
• 1 cup of cold water

Recipe: 

1. In a mixing bowl, combine different types of seeds including, 1 cup flax seeds, 1/2 tsp salt, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/4 tsp cayenne pepper if using. Add 1/4 cup water and stir well until all ingredients are thoroughly mixed.
2. Cover the bowl with plastic wrap and refrigerate the mixture overnight. 
3. Preheat your oven to 200°F (95°C).
4. Line a rimmed baking sheet with a silicone mat or parchment paper.
5. Transfer the thickened flaxseed mixture onto the prepared baking sheet.
6. Use a knife or pizza cutter to score the spread mixture into small, equal rectangular pieces. This will make it easier to break into individual crackers after baking.
7. Bake the scored mixture in the preheated oven for about 3 hours, or until the flax seeds have darkened and slightly contracted. 
8. After baking, allow the crackers to cool in the oven with the door slightly open. 
9. Once fully cooled, break the large rectangular sheet into individual crackers along the scored lines.

3. Roasted Seeds Mix

This mix is perfect for snacking on its own, adding to salads, or sprinkling over yoghurt for an extra boost of protein, fibre, and healthy fats.

Ingredients:

• 1 cup of sunflower seeds
• 1 cup of pumpkin seeds
• 1 cup of flax seeds
• ½ cup of white sesame seeds
• ½ cup of black sesame seeds

Recipe: 

• Heat a heavy-bottomed pan on low flame.
• Add pumpkin seeds and roast, stirring occasionally until they pop and smell roasted. Remove from pan.
• Repeat the process separately for sunflower seeds, sesame seeds, flax seeds, chia seeds, and hemp seeds, as each type of seed needs different roasting times.

• Once all the seeds are roasted, mix them together in a bowl. Let the mix cool completely.

• Store the cooled seeds mix in an airtight container.

Benefits of eating edible seeds

The following health benefits of seeds can be attributed to eating edible seeds by children :

1. They have impressive nutritional content 

Seeds are a powerhouse of nutrients and when they are incorporated into a balanced diet, they can provide numerous health benefits. They are infused with proteins, minerals, good fats and various other vitamins that can effectively replenish your body’s nutrition levels. (3) 

2. They can be helpful in regulating body weight 

By consuming organic seeds, you can aid in healthy weight loss because the fat content in edible seeds is not fully absorbed by the body and therefore, energy generation can also be regulated. (4) 

3. They are super versatile

The best thing about organic seeds is that you can consume them in a number of ways. You can simply add chia seeds, flax seeds or pumpkin seeds to any recipe of your choice and enjoy their numerous benefits. 

4. They are packed with antioxidants 

Edible seeds are a good source of fibre and they are rife with numerous antioxidants, they can play a beneficial role in regulating your blood sugar levels as well. For kids, regular consumption of organic seeds can help them balance their nutrition intake and stay active and agile. 

5. It is good for your mental health 

When we consume foods that are rich in antioxidants, we protect our mind and body from various types of problems including anxiety and stress. Mindful eating can translate into holistic health benefits that can enable you to enjoy a rich quality of life. 

FAQs

Q1: Can everyone have edible seeds? 

Edible seeds are a dense source of nutrients and they are safe for consumption by all, including kids. Having said that, it is important to remember that you should always check if you are allergic to any kind of seeds before including them in your daily diet, to avoid an allergic reaction. 

Q2: Are edible seeds safe for daily consumption?

Yes, edible seeds are absolutely safe for daily consumption and they can be incorporated into your diet plan. Before adopting the practice of consuming any kind of seeds, it is advisable that you consult your physician or your child’s pediatrician to ensure that the nutritional qualities of the edible seeds will resonate with your body's needs. 

Q3: What should I check before buying online edible seeds? 

Before buying online edible seeds, you should always check that they are being sold by a trusted seller to rest assured about their quality. You should also check the expiry date before making a purchase. 

Q4: What are the environmental benefits of superfoods?

When compared to traditional foods, superfoods frequently have a lower environmental impact. In general, they grow more easily with less water, fertiliser, or pesticides. Furthermore, a lot of superfoods are produced with the aid of sustainable farming methods, which support biodiversity and soil health.

Q5: How can you maintain the nutritional value of edible seeds?

To keep edible seeds nutritious, store them in a cool, dry place to prevent them from going bad. Avoid cooking them at high temperatures for too long, as this can destroy some of their nutrients. Also, soaking or sprouting seeds before eating them can make their nutrients easier for your body to absorb. Buying fresh healthy seeds and using them soon after buying them can also help keep their nutrients strong

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