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Seeds are the real powerhouse of nutrients, from which an entire plant starts hence to include a seed in your diet is to open up areas of health and nutrition without much effort. There are many seeds with various benefits, this is our attempt to lay down the facts for you to make an informed decision. Here we have curated 12 seeds that are healthy and one should consume regularly.
List of Healthy Seeds and their Benefits
This seed has gained unmatched popularity when the discussion is about good health. Flax seeds are super rich in fiber, omega-3 fats, and protein that make them the best choice for nutritional goodness. Its regular consumption can help in fighting and preventing cardiovascular diseases and maintain heart health & cholesterol levels. It is also beneficial for managing blood sugar levels and preventing tumors. You can mix it up with salads, desserts, or even take grounded flax seeds with warm water, every day.
Recommended: Nutriorg Flaxseed 250gm (100% Organic)
Considered to be one of the most healthy seeds on the planet, chia seeds are rich in antioxidants, fiber, and Omega-3. It also is a rich source of minerals like calcium, zinc, magnesium, and iron. It promotes healthy circulation of blood sugar levels, improves heart health, boosts metabolism, and energy. You can use them easily by mixing it with yogurt or sprinkling it on salads, dressings, vegetables, etc. You can also use them to make delicious puddings.
Recommended: The Little Farm Chia Seeds 100gm
Also known as amaranth seeds, this magical seed is rich in fiber, protein, and many other micronutrients. It is also a very good source of iron, manganese, magnesium, and phosphorus. This seed promotes effective brain function and protects against certain neurological dysfunctions. Rich in antioxidants, it helps in reducing inflammation and promotes bone health. You can eat Rajgira seeds in numerous forms.
These seeds are highly nutritious being full of proteins, monounsaturated fats, Vitamin E, fiber, magnesium, copper, and more, thus, sunflower seeds are known to healthy seeds. It helps in reducing inflammation, and cholesterol levels. It is also beneficial in improving healthy skin and fighting against cancer. They are good to include in the diet and you can sprinkle them on fruits, veggies, desserts, cereals & yogurts, etc.
Recommended: Nut & Seeds Sunflower Seeds 250gm (Roasted)
These are the most commonly consumed seeds by households all over the world. They are rich in monounsaturated fats, Omega-6, and phosphorus. It contains high units of phytosterols that help lower blood cholesterol levels. It significantly helps in lowering the risk of cancer and bladder stones. It also helps in improving the symptoms of urinary disorders and prostate. In addition, they are also a good source of iron, zinc, magnesium, and amino acids. You can add it to your favorite recipes to reap the health benefits.
Recommended: Rostaa Pumpkin Seeds 200gm (Without Shell)
Also known as Sabja Seeds, they are packed with fiber and minerals, like iron, calcium, magnesium that are responsible for maintaining bone health and muscle function. It is also a good source of many nutrients that helps in regulating blood sugar levels, cholesterol levels, and are rich in Omega-3 as well.
Many of you might not know but hemp seeds are one of the healthy seeds. They have 20 amino acids including 9 essential amino acids that body cannot produce. Also, hemp seeds have proteins that enhance the immunity system and removes toxins from the body. You can eat hemp seeds in any form to reap the benefits.
Pomegranates are an excellent source of antioxidants. The seeds protect the body from free radicals that may lead to premature aging. Also, it has polyphenylenes – a type of antioxidant that may help to reduce the risk of heart attack and cancer. Moreover, the decreases the cartilage damage and help in treating arthritis.
Apricot kernels are amongst the healthy seeds, they contain an array of nutrients. It has Vitamin B17 that reduces the outbreak of cancer. B17 is one of the rarely found nutrients in a vegan diet. To attain maximum benefits of the nutrients one should add Apricot kernels to the diet.
Sesame seeds are a good source of minerals like copper and manganese, magnesium, iron, phosphorus, and many nutrients like calcium and Vitamin B1. Moreover, it contains 2 healthy substances that reduce cholesterol levels. In addition, they also protect the liver from oxidative damage.
Grapes have a good concentration of flavonoids, Vitamin E, and polyphenylenes. Grape seeds can prevent the occurrence of high blood pressure and cholesterol. You can add grape seeds to your diet either the form of seeds or powder.
Also, known as cumin, caraway seeds have been used since ancient times because of its healing properties and health benefits. It helps to treat digestion related problems. Also, it has antiseptic properties. Caraway seeds are also an excellent source of iron. It helps in metabolism and is good for health. You can add to your diet in the form of spice as well.
In conclusion, seeds are a quick, easy, and great source of proteins, healthy fats, energy, minerals, and lots of vitamins, sprinkled over delicacies, making it more delicious.