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 different types of 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 healthy seeds which one should consume regularly.
List of Seeds Names
This type of 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.
2. Chia Seeds
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 with yogurt or sprinkling it on salads, dressings, vegetables, etc. You can also use them to make delicious puddings.
Also Read: Benefits of Chia Seeds
3. Rajgira Seeds
Also known as amaranth seeds, this is rich in fiber, protein, and many other micronutrients. It is also a very good source of iron, manganese, magnesium, and phosphorus. It 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.
4. Sunflower Seeds
Sunflower seeds are highly nutritious being full of proteins, monounsaturated fats, Vitamin E, fiber, magnesium, copper, and more. 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.
5. Pumpkin Seeds
These are the most commonly consumed from the list of seeds name by households all over the world. They are rich in monounsaturated fats, Omega-6, and phosphorus. Pumpkin seeds contain 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. Pumpkin seeds come in different flavors-like spiced, salted, etc. You can add it to your favorite recipes to reap the health benefits.
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6. Basil Seeds
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.
Also read: Basil Seeds Vs Chia Seeds
7. Hemp Seeds
Many of you might not know but hemp seeds are one of the healthy seeds to eat. They have 20 amino acids including 9 essential amino acids that body cannot produce. Also, they 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.
8. Pomegranate Seeds
Pomegranates are an excellent source of antioxidants. One of the best types of seeds to eat is Pomegranate as it protects 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 cartilage damage and helps in treating arthritis.
9. Apricot Kernels
Apricot kernels are amongst the healthy seeds list to eat, 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.
10. Sesame Seeds
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.
11. Grape Seeds
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 to your diet in either the form of seeds or powder.
12. Caraway Seeds
Also, known as cumin, caraway seeds have been used since ancient times because of their 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, these different types of seeds are a quick, easy, and great source of proteins, healthy fats, energy, minerals, and lots of vitamins, sprinkled over delicacies, making them more delicious. You can buy edible seeds online and get snacking the healthy way without any excuses!
Yes, you can consume seeds every day. Seeds generally do not have any side effects when taken in moderation. You can have a handful of seeds daily.
Chia seeds and sunflower seeds are excellent for the skin. Chia seeds are ideal for pimple-prone skin, whereas sunflower seeds suit all skin types.
Following are the types of seeds you can consume to lose weight: