Nutritional Value of Onion Seeds
These seeds are low in calories but high in important vitamins, minerals, and other plant compounds. A one tablespoon (7g) serving of seeds contains only 24 calories. Seeds provide decent amounts of vitamin B6, riboflavin, niacin, copper, and manganese. They are a good source of dietary fiber, protein, iron, calcium, and magnesium as well. Seeds contain phytonutrients like quercetin, anthocyanins and flavonoids that give them anti-inflammatory and antioxidant properties.
Health Benefits of Consuming Onion Seeds
Some key health benefits of consuming seeds include:
- May help lower blood pressure and reduce heart disease risk due to blood pressure lowering effects. Quercetin and flavonoids in seeds are responsible for this effect.
- Have anti-cancer properties. Various studies show that intake of seeds may help protect against certain types of cancers including stomach, prostate, breast and colon cancers.
- Help manage blood sugar levels. Seed consumption helps improve insulin sensitivity and glucose metabolism to keep blood sugar in check.
- Provide relief from cold, cough and asthma symptoms. The expectorant and anti-microbial properties of seeds help clear congestion and provide relief from respiratory issues.
- Promote digestive health. Containing fiber and prebiotic compounds, seeds aid digestion and promote a healthy gut.
- Support bone health. Onion Seeds are a good source of calcium, magnesium, phosphorus, zinc and other minerals that are essential for building and maintaining strong bones.
How to Include Onion Seeds in Your Diet
These seeds can be included in the diet in the following ways:
- Sprinkle raw or roasted seeds over salads, main dishes or rotis for a crunchy texture and onion flavor.
- Add a spoonful of seeds to rice dishes, dals or curries while cooking for extra nutrition and taste.
- Roast seeds dry in a pan and enjoy as a healthy snack alternative to chips.
- Use ground seeds as a seasoning in various gravies, soups and stews.
- Consume seed powder or capsules for an easy way to get benefits of their nutrients and phytochemicals.
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