Seeds are nutritional powerhouses that have an endless list of health benefits to offer. These tiny super seeds are packed with monosaturated fats, polyunsaturated fats, protein, dietary fiber, many important minerals and vitamins, antioxidants, iron, omega-3 fatty acids, calcium, copper, zinc, magnesium, and phytochemicals.
Seeds have numerous health benefits such as improved cardiovascular, bone, immune, and digestive health. Regular consumption of seeds might also help in regulating blood sugar levels, controlling appetite, maintaining bone mineral density, and also help in lowering the risk of obesity and certain types of cancer.
These nutrient-packed super seeds are extremely versatile and you can easily incorporate these seeds in your diet to enjoy their health benefits. Eat them raw or roast them at home. Here are 6 nutritious super seeds you should be eating every day for their impressive health benefits.
1. Chia Seeds
Chia Seeds are a good source of protein, especially for vegetarians. They are packed with soluble fiber, omega-3 fatty acids, magnesium, calcium, protein, iron, folate, zinc, potassium, and antioxidants.
Chia Seeds Nutrition
A 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
Chia Seeds Health Benefits
Chia Seeds are effective in reducing risk factors for heart diseases, lowering blood sugar levels, decrease cholesterol, enhancing bone and dental health, and weight loss by keeping you satiated for long.
Read More: How to Eat Chia Seeds for Weight Loss
How to Eat Chia Seeds
You can add chia seeds to your salads, smoothies, granolas, cereals, yogurt, muffin batters, and puddings.
How Much Chia Seeds Should You Eat
15-20 grams of Chia seeds is advisable for adults, whereas, children between 10 to 18 years can have 10 grams of chia seeds per day.
2. Pumpkin Seeds
Pumpkin Seeds are loaded with a good amount of Vitamin E, Vitamin B, iron, phosphorus, manganese, zinc, monounsaturated fats, protein, amino acid tryptophan, phytosterols, and omega-6 fatty acids.
Pumpkin Seeds Nutrition
A 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 Health Benefits
Pumpkin Seeds are rich in amino acid tryptophan which helps to reduce anxiety levels. These tiny super seeds also reduce the risk of certain cancers, especially prostate cancer. They also promote cardiovascular health and help lower bad cholesterol. They help to boost healthy metabolism and trigger muscle building. Pumpkin seeds help to maintain blood sugar levels, prevent constipation and bloating and also relieve symptoms of urinary disorders.
How to Eat Pumpkin Seeds
You can eat them raw or roast them fresh with spices, sprinkle on oatmeal, toss in salads, smoothies, granolas, muffins, trail mix, garnish soups, noodles.
How Much Pumpkin Seeds Should You Eat
You can eat 1 to 2 tablespoons of pumpkin seeds every day for healthy weight loss.
3. Flaxseeds
Flaxseed is a rich source of soluble fiber and is packed with nutrients like omega-3 fatty acids, vitamin B1, protein, zinc, magnesium, copper, and lignans.
Flaxseeds Nutrition
A 28-gram serving of flaxseeds contains:
- 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 Health Benefits
Flaxseeds help in weight loss by keeping you full for long, helps to lower cholesterol, beneficial for brain health, improve eye health, prevent certain types of cancer, stabilizing blood sugar levels, and reduce blood pressure.
Read More: FLAXSEED: Nutrition, Benefits, How to Eat & Risks
How to Eat Flaxseeds
Toss flaxseed in your salads, soups, pancakes, smoothies, cereal, yogurt, bake it into muffins, shakes, oatmeal, casseroles, buttermilk, or add it to rice.
How Much Flaxseed Should You Eat
1 tablespoon of grounded flaxseed two to three times a day.
4. Hemp Seeds
Hempseeds are a great source of complete protein and polyunsaturated fats. These super seeds are packed with vitamin E, magnesium, calcium, iron, sulfur, zinc, omega-3 and omega-6 fatty acids, and phytosterols.
Hemp Seeds Nutrition
A 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
Hemp Seeds Health Benefits
Hemp seeds help in weight loss, reduces bad cholesterol, enhances immunity, promote healthy hair and skin, controlling inflammation, burning body fat, relieving stress, slimming waistline, and toning muscles.
How to Eat Hemp Seeds
You can eat them raw, toss in salads, yogurt, smoothies, shakes, cereals or can be added in baked goods.
How Much Hemp Seeds Should You Eat
4 tablespoons of the hemp seeds in the breakfast will help control excess hunger throughout the day.
5. Sunflower Seeds
Sunflower Seeds are high in good fats, namely monounsaturated and polyunsaturated. They have a high amount of Vitamin E, vitamin B, folate, antioxidants, protein, fiber, phytochemicals, selenium, copper, and magnesium.
Sunflower Seeds Nutrition
A 28-gram serving 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 Health Benefits
They help to protect the cells from damage and prevent cancer, maintain healthy hair and skin, good for bone health, helps in controlling anxiety, may reduce inflammation and cholesterol levels.
How to Eat Sunflower Seeds
You can add sunflower seeds to salad toppings, muffins or bread recipes, in vegetable dishes or stir-fry, into trail mixes, and in cereals or yogurt. Prefer to eat them raw.
How Much Sunflower Seeds Should You Eat
One tablespoon of raw sunflower seeds every day for amazing benefits.
6. Sesame Seeds
Sesame Seeds are highly nutritious and are rich in antioxidants, proteins, and fiber. They contain manganese, calcium, copper, iron, vitamin B1, vitamin E, zinc, linolenic acid an omega-6 fatty acid, and amino acids tryptophan and methionine.
Sesame Seeds Nutrition
A 28-gram serving 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
Sesame Seeds Health Benefits
Sesame Seeds are good for bones, the heart can increase blood count, can enhance sexual health in men because it helps with testosterone and sperm production, help in lowering cholesterol, and may also help reduce inflammation and oxidative stress.
How to Eat Sesame Seeds
You can sprinkle sesame seeds on salads, stir-fry dishes, cereals, yogurt, smoothies, rice, noodles, or make tahini a dressing used for making hummus.
How Much Sesame Seeds Should You Eat
You can eat 15 to 25 grams of sesame seeds per day.
Bottomline
Seeds are excellent sources of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols. Moreover, they can help decrease the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer. Seeds are very easy to add to salads, yogurt, oatmeal, and smoothies, and can be an easy way to add healthy nutrients to your diet.
Read Next: Top 10 Superfoods for Weight Loss
