The seeds are great sources of healthy fats, plant proteins, fiber and antioxidant polyphenols. Moreover, it can help reduce the risk of certain diseases.
In particular, the husks of some seeds may help lower cholesterol and the risk of cancer.
It is very easy to add the seeds to salads, yogurt, oatmeal and smoothies, and it can be an easy way to add healthy nutrients to your diet.
Healthy seeds that you can eat
The seeds contain all the raw materials needed to develop into complex plants. For this reason, it is very nutritious.
The seeds are rich sources of fiber. They also contain healthy monounsaturated and polyunsaturated fats and many important vitamins, minerals, and antioxidants.
When eaten as part of a healthy diet, the 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. Flaxseed
Flaxseeds, or linseeds, are a great source of fiber and omega-3 fats, especially alpha-linolenic acid (ALA).
However, omega-3 fats are contained within the fibrous outer shell of the seed, which humans cannot easily digest.
Therefore, if you want to increase your omega-3 levels, it is best to eat ground flaxseeds (s, s).
1 serving (28 grams) of flaxseed contains a wide blend of nutrients (s):
- 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 are an excellent source of fiber, omega-3 fats, lignans, and other nutrients.
Lots of evidence has shown that it may reduce cholesterol (s), blood pressure (s), and even the risk of cancer (s).
See: Fresh Ginger vs. Ground Ginger: Which is Best for You?
2. Chia seeds
Chia seeds are very similar to flaxseeds because they are good sources of fiber and omega-3 fats, along with a number of other nutrients.
1 serving (28 grams) of chia seeds contains (s):
- 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 are a good source of omega-3 fats (s) and are effective in lowering blood sugar (s) and reducing risk factors for heart disease (s).
3. Hemp seeds
Hemp seeds are an excellent source of vegetable protein. In fact, they contain more than 30% protein, in addition to many other essential nutrients.
Hemp seeds are one of the few plants that are complete sources of protein, which means they contain all the essential amino acids that your body can't make.
Studies have also shown that the quality of protein in hemp seeds is better than most other plant protein sources (s).
1 serving (28 grams) of hemp seeds contains (s):
- 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 are a great source of protein and contain all the essential amino acids (s).
Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions (s).
4. Sesame seeds
Sesame seeds are popular in Asia, as well as in Western countries as part of a paste called tahini.
Similar to other seeds, it contains a wide variety of nutrients.
An amount (28 grams) of sesame seeds contains (s):
- 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 are a great source of lignans, which may help improve the state of the sex hormone estrogen (s).
Sesame seeds may also help reduce inflammation and oxidative stress (s).
5. Pumpkin seeds
One of the most popular types of seeds are pumpkin seeds, and they are good sources of phosphorous, monounsaturated fats, and omega-6 fats.
1 serving (28 grams) of pumpkin seeds contains (s):
- 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
- Phosphorous: 33% of the RDI
Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats (s), and may help improve heart health and symptoms of urinary disorders (s, s).
6. Sunflower seeds
Sunflower seeds contain a good amount of protein, monounsaturated fats, and vitamin E.
One serving (28 grams) of sunflower seeds contains (s):
- 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 contain high levels of monounsaturated fats and omega-6 fats (s), and may help reduce inflammation and cholesterol levels (s).
