Quinoa a grain crop that is grown for its edible seeds. It is also pronounced as kEEN-wah.It is basically a seed, which is prepared and eaten similarly to a grain.Quinoa was an important crop for the Inca Empire. They referred to it as the “mother of all grains” and believed it to be sacred.The United Nations (UN) declared 2013 “The International Year of Quinoa,” due to its high nutrient value and potential to contribute to food security worldwide

• Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
• Quinoa is much higher in fiber than most grains. One study found 17–27 grams of fiber per cup (185 grams). Most of the fiber is insoluble, but one cup of quinoa still contains 2.5 grams of insoluble fiber.
• Quinoa is naturally gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.

Flaxseed comes from the flax plant (also known as Linum usitatissimum), which grows to be about 2 feet tall. It likely was first grown in Egypt but has been cultivated all around the world. Its nutty-tasting seeds can be eaten on their own or crushed and cold-pressed to release flaxseed oil. (1,2) For decades, it had been common to find flaxseed (also called linseed) used in things like cereal or bread.

• Digestion:Flaxseed can help with digestive issues like constipation, thanks to its high-fiber content.
• Lowering cholesterol levels: Flaxseed’s been linked to lowering levels of low-density lipoprotein (LDL, or “bad”) cholesterol, which means it can help prevent other health issues such as heart disease and stroke.
• Manage some cancers: Flaxseed has possible anticancer compounds called lignans, which are polyphenols that may help manage certain types of cancer, including breast cancer.

Sesame seed is the seed of the sesame plant (Sesamum indicum). The plant is an annual herb with foxglove-like flowers that produce pods containing the edible sesame seeds. The pods burst open with a pop when the seeds are mature. The hulls are removed as they contain oxalic acid, which gives a bitter flavor. The seeds can also be pressed for sesame oil. Besides use as a condiment, in Asia, the toasted seeds are used to make sesame paste, which is often used as a peanut butter substitute. In Middle Eastern and Asian cuisine, the untoasted seeds are used to make tahini paste.

• A 3-tablespoon (30-gram) serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for your digestive health.
• Sesame seeds may help reduce heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels.
• Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, their antioxidants may help prevent plaque buildup.

Ragi also known as nachni and finger millet is a healthy cereal. In spite of ragi being the cereal with so many health benefits, very few Indians know about the nutritional value and health benefits it provides. Here we bring to you its many health benefits and tell you how beneficial it is in weight loss.

• Ragi comprises a vast array of key nutrients like vitamin C, vitamin E, B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. Following a deep sleep at night, the stomach and intestines display peak levels of metabolism in the morning. Hence, having ragi-based foods like ragi upma or ragi parathas for breakfast activates the digestive juices and ensures complete assimilation of nutrients found in ragi, which are absorbed into the bloodstream and transferred to vital organs in the body namely the heart, brain, lungs, liver and kidneys.
• Ragi is composed of certain key amino acids, making it a unique plant-based source of high-quality proteins. It offers methionine, a sulphur-based amino acid to revive skin and hair health, valine and isoleucine which repair injured muscle tissues and threonine, to enable the proper formation of teeth and enamel and protect the mouth from gum disease.
• A significant number of young adults and older people tend to develop intolerance towards the gluten proteins in cereals like wheat, which, unfortunately, is a regular ingredient in Indian dishes. Ragi, being organically gluten-free, can easily be substituted for wheat, to prepare chapatis, dosas and sweets or mithais, and is often recommended for patients with celiac disease. It is important to keep in mind though, that the best time to consume ragi is in the morning, for being fiber-rich, its digestive process is more elaborate and it is usually not okay to eat ragi at night, especially for those with digestive problems and gluten allergies.

Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years. These grains were once considered a staple food in the Inca, Maya and Aztec civilizations.

• Amaranth is a good option for people with Celiac disease, a condition in which an immune system reaction to wheat gluten can damage the small intestine.
• Amaranth is one of the richest plant forms of protein available. The protein is easily absorbed by the body and contains all amino acids — even lysine, which is often missing from cereal grains. Studies have shown that, in the plant kingdom, amaranth proteins are among the most similar to animal proteins.
• Amaranth is rich in antioxidants, including gallic acid and vanillic acid. Antioxidants help fight free radicals, which are damaging byproducts of normal cellular activity, helping to reduce everything from signs of aging to heart disease. 

Sunflower seeds are technically the fruits of the sunflower plant (Helianthus annuus). There are two main types of sunflower crops. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil. The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shells. Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.

• While short-term inflammation is a natural immune response, . For example, increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabeteschronic inflammation is a risk factor for many chronic diseases. Though this type of study cannot prove cause and effect, it is known that vitamin E — which is abundant in sunflower seeds — helps lower C-reactive protein levels. Flavonoids and other plant compounds in sunflower seeds also help reduce inflammation
• High blood pressure is a major risk factor for heart disease, which can lead to heart attack or stroke. A compound in sunflower seeds blocks an enzyme that causes blood vessels to constrict. As a result, it may help your blood vessels relax, lowering your blood pressure. The magnesium in sunflower seeds helps reduce blood pressure levels as well. Furthermore, in a review of 13 studies, people with the highest linoleic acid intake had a 15% lower risk of heart disease events, such as heart attack, and a 21% lower risk of dying of heart disease, compared to those with the lowest intake
• The effects of sunflower seeds on blood sugar and type 2 diabetes have been tested in a few studies and seem promising, but more research is needed. Studies also suggest that adding sunflower seeds to foods like bread may help decrease carbs’ effect on your blood sugar. The seeds’ protein and fat slow the rate at which your stomach empties, allowing a more gradual release of sugar from carbs

Watermelon seeds are one of the most nutrient-dense varieties of seeds. They are a rich source of proteins, vitamins, omega 3 and omega 6 fatty acids, magnesium, zinc, copper, potassium and more. These seeds are high in calories though, so you need to mindful of your portions. One cup of roasted watermelon seeds contains roughly 600 calories.

• Snacking on roasted watermelon seeds can be very beneficial for your skin. It prevents the outbreak of acne, moisturizes your skin, prevents dullness, and prevents early signs of ageing as well. Regular consumption of these seeds keep elasticity in place and this is one of the reasons why watermelon seeds should be consumed regularly. Apply the oil of these seeds on your face to block your pores, thereby preventing the outbreak of acne
• QProtein, iron, magnesium and copper are some of the most important nutrients for your hair. Applying them regularly on your hair can have a whole lot of benefits for your hair, especially when you are dealing with hair thinning and hair loss. While protein boosts hair growth, magnesium prevents split ends and breakage. Copper boosts melanin production which keeps your hair silky and vibrant.
• Watermelon seeds are linked to better blood sugar control and reduced insulin resistance in the body. This is quite essential for the health of diabetes patients. The primary concern of diabetes patients is controlling blood sugar levels and watermelon seeds are a delicious and healthy way of going about it.

Almonds contain vitamins, minerals, protein, and fiber, and so they may offer a number of health benefits. Just a handful of almonds — approximately 1 ounce — contains one-eighth of a person’s daily protein needs. People call almonds a nut, but they are seeds, rather than a true nut.

• Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol. the nutrients in almonds may help boost or maintain levels of high-density lipoprotein (HDL) or “good” cholesterol. They advised people to consume around 45 grams (g) a day of almonds to protect heart health.
• A 2015 study looked at nut consumption and cancer risk. The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not. They concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”
• Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health. They recommend eating a handful of almonds a day to obtain these benefits.

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction—the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies—means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain—its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

• Exposure to oxidative stress is a potent trigger for inflammation. Betaine is formed from choline within the mitochondria , and this oxidation contributes to mitochondrial redox status. If the association between choline and betaine and inflammation can be confirmed in studies of other populations, an interesting new dietary approach may be available for reducing chronic diseases associated with inflammation. Egg yolks are the richest source of choline, followed by soybeans. Spinach, beets and whole wheat products are primary sources of betaine. 
• How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.
• SThe benefits of wheat's bran portion don't stop here; it has also been shown to function as an anti-cancer agent. Wheat bran is thought to accelerate the metabolism of estrogen that is a known promoter of breast cancer. In one study, pre-menopausal women, ages twenty to fifty, who ate three to four high fiber muffins per day made with wheat bran, decreased their blood estrogen levels by 17 percent after two months. The women eating corn bran or oat bran did not show the same benefits.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

• Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
• Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.
• Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

Soy flour is a rich source of soy protein, soy isoflavones, magnesium, phosphorus, potassium, copper and dietary fiber. It also contains all the beneficial soy oil that boosts our stamina and gives us greater muscular strength and much more. Soy four is the best option for low carb baking.

• Soy flour may reduce the risk of heart disease. In 1999, the FDA authorized the link between soy protein and reduced risk of coronary heart disease to be used on food labels. The FDA concluded that including soy protein in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels.
• Menopausal women may benefit from including soy flour in their diet. Soy flour may reduce hot flashes, night sweats, irritability and mood swings experienced with menopause. According to the University of Maryland Medical Center, clinical studies show that post-menopausal women who eat high amounts of dietary soy protein, or approximately 20 to 60 g per day, had fewer and less intense hot flashes and night sweats than those with a lower soy intake. The results have been mixed in some studies. However, using soy products with at least 15 mg of genistein, an isoflavone in soy, per day gives the most positive results.
• Soy flour is gluten free; this makes it an excellent substitute for individuals who are sensitive to gluten. According to nurse practitioner Marcelle Pick, gluten is the substance that gives elasticity to dough and makes pasta and bread chewy. Sensitivity to gluten may cause symptoms that include mouth sores, nausea and vomiting, indigestion, bloating, diarrhea and chronic fatigue. Soy flour should not cause these discomforts in individuals sensitive to gluten.

"Ajwain (Trachyspermum ammi) is a plant that produces small, seed-like fruits similar to caraway and cumin. It comes from the Apiaceae family, which is a group of plants that includes celery, caraway, coriander, fennel, parsley, and parsnips. It goes by many other names, including carom seed, bishop’s weed, and ajowan caraway. Ajwain is common in Indian food. It has a strong, bitter taste with an aroma similar to thyme. The “seeds,” which are actually fruits, are typically dry-roasted or ground and used in spice mixtures. They are also used in Ayurvedic and Siddha medicine to help treat numerous issues. These are healing systems that involve the belief that your overall health and wellness depend on a balance between your body, mind, and spirit.

• Active enzymes in ajwain improve the flow of stomach acids, which can help to relieve indigestion, bloating, and gas. The plant can also help to treat peptic ulcers as well as sores in the esophagus, stomach, and intestines.
• Many of the essential oils in ajwain, most notably thymol and carvacrol, can help to fight the growth of bacteria and fungi. They may also help to fight bacteria like salmonella and E. coli, which can lead to food poisoning and other stomach issues.
• Research in rats indicates that thymol in ajwain might act to keep calcium from entering the blood vessels in your heart, helping to lower blood pressure.

"Kasuri Methi, as it is popularly known in Indian subcontinent is an ancient spice. It is basically dried fenugreek leaves and is a common herb mostly used to add flavour and aroma to the dishes. Apart from the dried leaves, fenugreek leaves are also used fresh. Fenugreek seeds are also common in cooking. They are yellow-amber coloured seeds and used in pickles. The dried leaves are also used in powdered form. The leaves have an earthy, grassy and slightly sweet aroma and are a touch bitter to the taste.

• The antioxidant properties in Kasuri methi help to improve digestion thus reducing the chances of several gastrointestinal problems. Kasuri methi contains a good amount of fiber that helps to ease constipation. Regular consumption of Kasuri methi can help prevent health problems like intestinal inflammation, diarrhea, and irritable bowel syndrome.
• Kasuri methi can help in reducing the production of bad (LDL) cholesterol and triglycerides in your blood. Moreover, it also helps in increasing the level of good (HDL) cholesterol. Kasuri methi has an incredibly strong effect on blood lipid levels, thus it helps in reducing cholesterol in people suffering from diabetes and keeps various heart problems away in non-diabetic people.
• Kasuri Methi should be especially used in winter to keep respiratory problems at bay. You can crush it and sprinkle on dishes. It is known to cure allergies and congestion in the respiratory tract. It maintains the mucus level in the body, thus helps in reducing the risk of chronic respiratory diseases. Kasuri Methi also acts as a throat cleanser and eases the urge to cough.

The bran is the hard outer layer of the wheat kernel, which is jam-packed with various nutrients and fiber. During the milling process, the bran is stripped away from the wheat kernel and becomes a byproduct. Wheat bran has a sweet, nutty flavor. It can be used to add texture and a full-bodied taste to bread, muffins and other baked goods.

• Wheat bran is a good source of many nutrients and protein and relatively low in calories. It’s a very good source of dietary fiber as well.
• Wheat bran bolsters digestive health by providing a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria.
• Wheat bran is high in fiber and contains lignan phytochemicals and phytic acid — all of which may be associated with a reduced risk of colon and breast cancer.

Milk has been enjoyed throughout the world for thousands of years. By definition, it’s a nutrient-rich fluid that female mammals produce to feed their young. The most commonly consumed types come from cows, sheep and goats.Western countries drink cow’s milk most frequently.

• Milk contains a wide array of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants. Keep in mind that its nutritional content can vary depending on many factors.
• Milk is a rich source of quality protein that contains all nine essential amino acids. It may help reduce age-related muscle loss and promote muscle repair after exercise.
• Milk contains a variety of nutrients that benefit bone health, such as calcium, vitamin D, phosphorus and magnesium. Studies suggest that consuming milk and dairy products may prevent osteoporosis and reduce the risk of fractures.