6 Super Healthy Seeds You Should Eat
Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.
Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.
When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.
1. Flaxseeds
Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid.
However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.
Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.
A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients:
Calories: 152
Fiber: 7.8 grams
Protein: 5.2 grams
Monounsaturated fat: 2.1 grams
Omega-3 fats: 6.5 grams
Omega-6 fats: 1.7 grams
Manganese: 35% of the RDI
Thiamine (vitamin B1): 31% of the RDI
Magnesium: 28% of the RDI
Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body.
Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease.
One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l.
Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks.
A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk.
This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen.
What’s more, similar benefits have been shown regarding prostate cancer in men.
In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes.
SUMMARY:
Flaxseeds are an excellent source of fiber, omega-3 fats, lignans and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.
2. Chia Seeds
Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.
A 1-ounce (28-gram) serving of chia seeds contains:
Calories: 137
Fiber: 10.6 grams
Protein: 4.4 grams
Monounsaturated fat: 0.6 grams
Omega-3 fats: 4.9 grams
Omega-6 fats: 1.6 grams
Thiamine (vitamin B1): 15% of the RDI
Magnesium: 30% of the RDI
Manganese: 30% of the RDI
Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.
Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation.
Your body can convert ALA into other omega-3 fats, such as Eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.
One study has shown that chia seeds may be able to increase levels of EPA in the blood.
Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal.
Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite.
Chia seeds may also reduce risk factors of heart disease.
A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP).
SUMMARY:
Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.
3. Hemp Seeds
Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients.
Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make.
Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources.
A 1-ounce (28-gram) serving of hemp seeds contains:
Calories: 155
Fiber: 1.1 grams
Protein: 8.8 grams
Monounsaturated fat: 0.6 grams
Polyunsaturated fat: 10.7 grams
Magnesium: 45% of the RDI
Thiamine (vitamin B1): 31% of the RDI
Zinc: 21% of the RDI
The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid.
For this reason, many people take hemp seed oil supplements.
Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood.
The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.
One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average .
SUMMARY:
Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.
4. Sesame Seeds
Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.
Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains:
Calories: 160
Fiber: 3.3 grams
Protein: 5 grams
Monounsaturated fat: 5.3 grams
Omega-6 fats: 6 grams
Copper: 57% of the RDI
Manganese: 34% of the RDI
Magnesium: 25% of the RDI
Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesame. In fact, sesame seeds are the best-known dietary source of lignans.
A couple of interesting studies have shown that sesame from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone.
Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer.
Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.
Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.
One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.
Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity.
SUMMARY:
Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.
5. Pumpkin Seeds
Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.
A 1-ounce (28-gram) serving of pumpkin seeds contains:
Calories: 151
Fiber: 1.7 grams
Protein: 7 grams
Monounsaturated fat: 4 grams
Omega-6 fats: 6 grams
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Phosphorus: 33% of the RDI
Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.
These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.
One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.
Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine.
Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.
A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders.
These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.
A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms.
SUMMARY:
Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.
6. Sunflower Seeds
Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains:
Calories: 164
Fiber: 2.4 grams
Protein: 5.8 grams
Monounsaturated fat: 5.2 grams
Omega-6 fats: 6.4 grams
Vitamin E: 47% of the RDI
Manganese: 27% of the RDI
Magnesium: 23% of the RDI
Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.
An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation.
In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.
Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes.
The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.
By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.
However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.
SUMMARY:
Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.
The Bottom Line
Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.
Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.
Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.
HOW TO CONSUME SEEDS (SUPERFOODS) EVERYDAY
When aiming to stay healthy, we all set goals involving more exercise and diet food. There are some specific small ways to stay healthy. In fact, some of these ways are often unnoticed!
Adding tiny supplements to your regular diet can offer your nutrition a splendid boost. No, we aren’t referring to almonds, walnuts or peanuts. We are talking about primary staple seeds that come packed with nutrients like iron, protein, and fiber.
The term ‘superfood’ is utilized these days with an increasing frequency. Before you stack your fridge with golden items like salmon and blueberries try giving these pure small and potent foods a fair chance first.
Chia Seeds
Yes, these small black or white seeds are edible. In fact, they are very high on omega-3 fatty acids, carbohydrates, proteins, fiber, antioxidants, and calcium. Mildly nutty in taste, this superfood is low in calories and helps you maintain a healthy heart. Even a small amount makes you feel full for long and energies the day.
How to eat?
Supplement your cereal with chia. These seeds will take your breakfast bowl’s nutrition one step higher.
Baking chia seeds into pancakes and muffins are the most seamless ways of including this superfood in your diet.
Try over salads. Pairing veggies with chia can heighten nutrient consumption.
Power up your smoothies with this hydrophilic food. It will keep you well hydrated and alert all day.
Pair chia seeds with a probiotic. Adding chia to yoghurt will provide fiber and healthy fats, and fuel your body till the next meal.
Flax Seeds
The health benefits of flax seeds were known even way back in the 8th century. Crunchy in taste, this superfood comes loaded with omega-3 fats, lignans, and fiber. Positives include protection against heart disease, high blood cholesterol, diabetes and some forms of cancer.
Flax seeds produce healthy oil. They can also be grounded and used in various recipes.
How to eat?
Club flax seeds with oatmeal or sprinkle over cold cereal.
Add one tablespoon of flax seeds to your morning smoothie. It will give a nutty flavor and extra protein.
Combine with yoghurt and fruit. You have with you a delicious morning parfait.
When preparing a tuna, egg or chicken salad, add flax seeds to the dressing.
Garnish your soup with a tablespoon of flax to obtain a crunchy taste.
Replace flour with ground flax for a delicious fish crust. You could even substitute it for breadcrumbs while preparing meatballs and tacos.
You can try grounded flax in boiled and salted rice.
Supplement flax seeds to the batter of muffins, bread, cakes, and cookies.
Quinoa
This crop is known as one of the healthiest foods in the world. Also referred to as a superfood, quinoa originates from the Incan Empire of Colombia. Even though cooked like rice and barley, the part of the crop consumed is the seed, not the whole grain.
Quinoa represents a delectable cross between brown rice and oatmeal. Including this superfood in your diet offers you fiber, calcium, protein, and all nine mandatory amino acids. If that isn’t enough a reason to eat quinoa, remember it is naturally devoid of kosher, cholesterol, and gluten.
How to eat?
Quinoa can be eaten plain as it makes an excellent alternative to pasta or rice.
Try eating in breakfast by boiling in milk as you would cook oats.
If you prefer eating it alone; add some olive oil, salt, and lemon juice to augment the taste.
Quinoa qualifies as a great stuffing. Cook it with a mixture of cashews, garlic and seasoning to obtain a thick creamy consistency. Stuff into a hollowed-out zucchini and enjoy your meal.
It makes a fabulous base for whole grain salads.
Pumpkin SeedsPumpkin undoubtedly provides nutritional value when cooked as a vegetable. But you could maximize the pumpkin by consuming its wonder seeds. They taste best when eaten roasted. One can also eat them raw or use an ingredient in other recipes.
These flat and light green seeds are rich in iron, protein, potassium, and vitamin B, C, and D. These chewy treats are also believed to work wonders in patients with anxiety and depression.
How to eat?
Roasted pumpkin seeds taste the best. Toss with a tablespoon of olive oil and whatever spices you fancy.
Top your oatmeal or garnish your soup with these super seeds.
You could bake these seeds in muffins or pancakes.
Grind and add to burgers and meatballs. You’ll love the exquisite nutty taste.
Else just merely try with salads.
Sunflower Seeds
Somehow underrated, sunflower seeds are undoubtedly worth a great deal. These super seeds are rich in B vitamins, folate, antioxidants, and vitamin E. They are good for the hair and skin. Rich in proteins and heart-healthy fats, these seeds are also cancer inhibitors.
How to eat?
Spread toast with hummus. Sprinkle raw or roasted sunflower seeds to augment the taste.
Layer yoghurt, fruit, and sunflower seeds to prepare delicious parfait.
Include them in recipes of salads, muffins, and cookies.
Fold sunflower seeds into the dough of your favorite bread. You could even roll a bread loaf with seeds before baking.
Try to stay clear of the salted versions as they are high in sodium.
Final Word
We are sure after reading this blog; you will not judge the merits of food with size! These tiny seeds are superfoods indeed!