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Health Desk. With increasing age, the body needs more nutrition than before. Especially after the age of 45, it becomes important to include protein, fiber, healthy fats and essential minerals in the diet. In such a situation, some seeds can help in making the daily diet nutritious. These can be included in salad, curd, oats or breakfast.

1. Pumpkin Seeds

Protein, magnesium, zinc and healthy fats are found in pumpkin seeds. These nutrients are essential for the normal functioning of muscles and the body. Men can eat these in limited quantities daily.

2. Flax seeds

Fiber and omega-3 fatty acids (ALA) are found in flaxseed. It is easy to eat by grinding it and mixing it with curd, porridge or salad. Fiber also helps in keeping the digestive system healthy.

3. Chia Seeds

Chia seeds are a good source of fiber, protein and omega-3. These can be taken by soaking them in water or milk. Including it in your regular diet can help keep your stomach feeling full for a longer period of time.

4. Sunflower seeds

Sunflower seeds contain vitamin E, magnesium and healthy fats. These can be included in the foods that provide essential nutrition to the body. It is better to eat them in small quantities as a snack.

5. Sesame seeds

Sesame seeds are rich in nutrients like calcium, magnesium, iron and healthy fats. These can be included in the diet with vegetables, salad, chutney or roti.