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 Benefits of Garden Cress Seeds (Halim, Haleem)

  Last Updated : Mar 26,2019

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Benefits of Garden Cress Seeds (Halim, Haleem)

When you talk of health and nourishment, garden cress seeds shouldn’t be ignored or underestimated. Usually roasted and most commonly used in salads and soups, these are commonly known as Halim in Hindi, Asalio in Gujarati and Ahliva in Marathi. 

Top 5 Health Benefits of Garden Cress Seeds (Halim)

Here’s how these tiny seeds benefit us…

1Reduces Fatigue - Cures Anaemia : A tbsp. of these seeds offer 12 mg of iron, which is difficult to source it from any other ingredient from such a small quantity. 60% of iron requirement is fulfilled by consuming a tbsp. A simple concoction of Halim Water once a day or at least 3 to 4 times for 1 to 2 months can help increase your hemoglobin levels and cure anemia to some extent. Add a tsp of lemon juice to this water as lemon juice abounds in vitamin C, which further enhances iron absorption. Try it out… 

2Acts as Galactogogue - Increases Breast Milk Production : Being rich in iron and a galactagogue (a food which enhances breast milk production), it’s beneficial for lactating moms. It’s considered a post-partum food, which is served to nursing mothers usually in the form of ladoo. This recipe of Halim Ladoo is a must-try for new mums feeding their bundle of joy.  

3High in Protein – Excellent for Weight Loss : The Halim Water concoction mentioned above works as ‘wonder food’ for weight watchers too. Try having it on an empty stomach early in the morning or in-between meals. Its high protein content helps to satiate you and build muscle mass too. That’s your ladder to achieving a trimmed waist line. 

4High in Fiber – Beneficial for Gastro Intestinal diseases : Garden cress seeds are a good cure to constipation. The fiber from the seeds when had with water helps to bind the stools and aids in its east movement through the digestive tract.

5Contains Phytochemicals - Regulates Menstrual Cycle : These seeds are considered to be rich in phytochemicals which are similar to estrogen, thus known to help in regulating menstrual cycle. However it is recommended, especially for young girls, to consult their gynecologist before consuming garden cress on a regular basis as other hormone related drugs may also have been prescribed. 

A Word of Caution : True to the fact that garden cress seeds have many health benefits, do not go overboard with it. The recommended serving size would be 1 tbsp (12 gm) 2 to 3 times a week or as recommended by your doctor / dietitian. It contains some amount of goitrogens which prevent iodine absorption.

Nutritive Information for Garden Cress Seeds (Halim):

1 tbsp of garden cress seeds is about 12 grams
RDA stands for Recommended Daily Allowance.

Energy - 55 calories
Protein –3 g
Carbohydrate – 4  g
Fat – 2.9 g
Fiber – 0.9 g

0.07 mg of Vitamin B1 (Thiamine) = 5.9% of RDA ( (about 1.2 to 1.6 mg for men)
0.07 mg of Vitamin B2 (Riboflavin) = 5.2% of RDA (about 1.4 to 1.9 mg for men)
1.7 mg of Vitamin B3 (Niacin) = 14.3 % of RDA (about 12 mg)

See full nutritional details of garden cress seeds in Garden Cress Seeds (Halim) glossary click here.

benefits of garden cress seeds halim

Here’s an easy and tasty way to top-up your iron reserves using garden cress seeds. Garden cress seeds or halim is a tiny treasure trove of nutrients. It is loaded with iron, and is also an excellent source of folic acid, vitamins C , A and vitamin E , dietary fibre , calcium and protein . We have made a tasty drink by soaking garden cress seeds in lemon juice. The lemon juice not only makes the drink tasty but also gives a good amount of vitamin C, which improves the absorption of iron from this Halim Recipe. You can also try other tasty recipes with garden cress seeds like the Halim Ladoo and Aliv Nutri Paratha .
 by Tarla Dalal
Do you know that 100 grams of garden cress seeds offers 100 mg of iron? Who would have thought that this tiny seed is a goldmine of iron! Halim Ladoo is a traditional Maharashtrian sweet made with iron-rich garden cress seeds. Other ingredients like jaggery and almonds also add to the iron quotient of these delicious ladoos. In this healthy version, we have even reduced the amount of coconut used to minimize the intake of saturated fats.
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Benefits of Garden Cress Seeds (Halim, Haleem)
 on 25 Mar 19 07:13 PM