TOP-6 healthy seeds you should add in your nutrition
Seeds contain all the starting elements necessary to develop into complex plants. Because of this, they are extremely nutritious. It is also great sources of fibre, contains 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.
Healthline has made the nutritional content and health benefits of six of the healthiest seeds you can eat.
- Flax Seeds, also known as linseeds, are a great source of fibre 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 lot of evidence has shown flax seeds may reduce cholesterol, blood pressure and even the risk of cancer.
- Chia Seeds are very similar to flax seeds because they are also good sources of fibre and omega-3 fats, along with a number of other nutrients. It is interesting that eating 37 grams of chia seeds per day for 12 weeks reduces blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP).
- Hemp Seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein and all the essential amino acids that your body can’t make. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.
- Sesame Seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini. They contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignan. Sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone. Enterolactone can act like the estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer.
- Pumpkin Seeds are one of the most commonly consumed types of seeds and are good sources of phosphorus, monounsaturated fats and omega-6 fats. This superfood may help improve heart health and symptoms of urinary disorders. For example, pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in the urine. Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.
- Sunflower Seeds contain a good amount of protein, monounsaturated fats and vitamin E. Its properties help to reduce the risk of heart disease. 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.