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As summer approaches, making dietary adjustments becomes essential for maintaining health and enhancing beauty. Certain seeds can significantly contribute to both physical well-being and skin care during the hotter months. Below, we explore four healthy seeds to incorporate into your summer diet, along with their benefits.
1. Chia Seeds
Nutritional Benefits
Chia seeds are packed with essential nutrients. Each serving is high in fiber, omega-3 fatty acids, protein, and various minerals. Here’s a quick nutritional overview:
| Nutrient | Per 28g Serving |
|---|---|
| Calories | 138 |
| Protein | 4.7g |
| Fat | 8.6g |
| Fiber | 10.6g |
Health and Beauty Benefits
Chia seeds support hydration due to their ability to absorb water and form a gel-like substance. This feature helps in maintaining skin moisture. Furthermore, their high antioxidant content combats skin aging and enhances your beauty from within.
2. Flaxseeds
Nutritional Benefits
Flaxseeds are a rich source of omega-3 fatty acids, fiber, and lignans, which can be beneficial for heart health and hormonal balance. A quick look at their nutrients:
| Nutrient | Per 28g Serving |
|---|---|
| Calories | 150 |
| Protein | 5.2g |
| Fat | 12g |
| Fiber | 7.8g |
Health and Beauty Benefits
Flaxseeds promote healthy digestion, which is particularly important in summer when you might indulge in rich foods. Their lignans also support skin elasticity and overall health, making them excellent for beauty routines.
3. Pumpkin Seeds
Nutritional Benefits
Pumpkin seeds, or pepitas, are not just delicious snacks; they are also powerhouses of nutrients, including magnesium, zinc, and healthy fats. Here’s the nutritional breakdown:
| Nutrient | Per 28g Serving |
|---|---|
| Calories | 151 |
| Protein | 7g |
| Fat | 13g |
| Fiber | 1.1g |
Health and Beauty Benefits
Pumpkin seeds help improve skin texture and offer anti-inflammatory benefits, which are vital during the summer months. They also provide a healthy dose of antioxidants, supporting the skin’s ability to resist sun damage.
4. Sunflower Seeds
Nutritional Benefits
Sunflower seeds are a great source of vitamin E, magnesium, and selenium, essential for maintaining overall health. Their nutritional profile is as follows:
| Nutrient | Per 28g Serving |
|---|---|
| Calories | 164 |
| Protein | 5.8g |
| Fat | 14g |
Fiber
 Rajat VermaDesignation: Editor-in-Chief Education: M.A. in Journalism and Mass Communication, Delhi University Bio: Rajat Verma is a seasoned journalist with over 15 years of experience in digital media. He has worked with some of the top news organizations in India, leading editorial teams and spearheading innovative content strategies. Rajat is passionate about investigative journalism and is committed to maintaining the highest standards of editorial integrity at India Rag. Email: [email protected] |