Healthy Seeds to Eat

Healthy seeds to eat:

If you’re looking to add more food variety and nutrition to your diet, some of these healthy seeds may be the answer. Seeds are the ripened ovules of plants. They can be eaten raw or cooked, and some have even been used as medicine for thousands of years. They were even used as currency by some ancient civilizations.

Despite some being small in size, seeds are packed with essential nutrients, like vitamins and minerals like protein, iron, zinc, magnesium, calcium, potassium, and healthy fats. Because of their nutritional value, they are often eaten as part of several diets, such as the paleo diet and ketogenic diet. Here are the healthiest seeds on the planet that you can start incorporating into your diet today!

1. Flax seeds

Flax seeds are packed with fiber, tons of omega-3 fatty acids, protein, and minerals and have been shown to reduce inflammation. Plus, they taste great in a whole range of dishes, from smoothies to breads and more. They can be ground into a meal or popped like popcorn. Either way, you won’t go wrong when it comes to flaxseed.

An ounce serving (28 grams) offers:

Fiber:7 grams
Carbs:5 grams
Protein:7 grams
Fat:13 grams (6 of which are omega-6s)
Manganese: 35 percent of the daily requirement
Magnesium: 27 percent of the daily requirement
Phosphorus: 18 percent of the daily requirement
Iron: 9 percent of the daily requirement
Copper: 17 percent of the daily requirement
Thiamine: 31 percent of the daily requirement
Vitamin B6: 7 percent of the daily requirement
Folate: 6 percent of the daily requirement
Iron: 9 percent of the daily requirement
Selenium: 10 percent of the daily requirements
Zinc: 8 percent of the daily requirement

Flaxseeds also contain small amounts of vitamin K, riboflavin, niacin, and pantothenic acid.

In addition, they are rich in polyphenols, including lignans, a powerful antioxidant known to promote cardiovascular health.

You can sprinkle flaxseeds on just about anything, including salads, oatmeal, or even yogurt. You can also blend in smoothies or use ground flaxseeds for baking. Flaxseed oil is another alternative: Try using it in salad dressings; it has a neutral flavor that makes it easy to work with other ingredients.

2. Pumpkin seeds

Pumpkin seeds are rich in zinc, protein, calcium, and potassium. Zinc promotes healthy immune function, and high protein levels can improve satiety and aid weight loss.

Pumpkin seeds are also full of fiber to keep you full longer. In addition, they contain plenty of vitamins B1, B2, B3, and E to support eye health, among other benefits.

They are also a good source of calcium, which helps maintain strong bones, and potassium, which supports normal blood pressure levels.

One ounce (28 grams) serving of pumpkin seeds offers:

Calories:164
Fiber:4 grams
Protein:8 grams
Monounsaturated fat:4 grams
Omega-6 fats:6 grams
Vitamin E: 47 percent of the daily requirements
Thiamine: 28 percent of the daily requirement
Manganese:27 percent of the daily requirement.
Magnesium:23 percent of your daily requirement
Copper: 25 percent of the daily requirement
Folate: 16 percent of the daily requirement
Vitamin B6: 19 percent of the daily requirement
Phosphorus:18 percent of the daily requirement

In addition, pumpkin seeds are rich in phytosterols, cholesterol-like compounds that compete with cholesterol for absorption. This helps lower cholesterol levels in the body.

Pumpkin seeds have also been shown to lower urine calcium levels, lowering your risk of developing bladder stones.

3. Sesame seeds

Sesame seeds are a common ingredient in tahini, a middle-eastern condiment made from toasted ground sesame seeds. They are a great source of healthy fats, protein, fiber, and minerals, including copper, manganese, and magnesium.

One ounce (28 grams) of sesame seeds contains:

Calories:160
Fiber:3 grams
Protein:5 grams
Monounsaturated fat:3 grams
Polyunsaturated fats 6.1 grams
Omega-3 fats:105 milligrams
Copper: 57 percent of the daily recommendation
Manganese: 34 percent of the daily recommendation
Magnesium: 25 percent of the daily recommendation
Calcium: 27 percent of the daily recommendation
Iron: 23 percent of the daily recommendation
Magnesium: 25 percent of the daily recommendation
Zinc: 14 percent of the daily recommendation

Sesame seeds also contain powerful anti-inflammatory and antioxidant properties that protect the cells from oxidative damage that may lead to disease.

In one study, researchers found that 40 grams of sesame seeds consumed daily for two months reduced inflammatory markers in patients with knee osteoarthritis.

In addition, sesame seeds are a great source of lignans, including sesamin which gets converted by your gut bacteria into another type of lignin called enterolactone.

Low enterolactone levels may increase the risk of breast cancer and heart disease.

4. Hemp seeds

You’ve likely heard of hemp milk, but what you may not know is that hemp seed is also a nutrient-dense superfood. Hemp seed is packed with protein and healthy fats and can even help with diabetes and thyroid issues. It’s also low in calories and does not need to be cooked before eating.

An ounce (28 grams) serving of hemp seeds contains

Calories: 155
Fiber:1 grams
Protein:8 grams
Monounsaturated fat:6 grams
Polyunsaturated fat:7 grams
Magnesium:45 percent of the daily recommendation
Thiamine (vitamin B1):31 percent of the daily recommendation
Zinc:21 percent of the daily recommendation

Hemp seeds also contain a good amount of omega 3 fatty acids, which contain anti-inflammatory properties that have been shown to improve inflammatory skin conditions like eczema.

One study found that people consuming hemp seed oil for 20 days experienced less itchiness and dryness associated with eczema.

Add a few tablespoons of raw shelled hemp seed to your salad or smoothie bowl for health benefits and some added crunch!

5. Chia seeds

Chia seeds are best known in the fitness industry for promoting weight loss. A study published in the Nutrition Journal found that when chia seeds were added to a low-fat diet, participants lost two times more weight than those who didn’t consume chia. With a healthy mix of protein and good fats, chia seeds are also highly filling, meaning you can eat fewer calories without feeling hungry.

While they’re not a magic bullet, incorporating them into your diet may also help lower your blood pressure, reduce your risk of heart disease, boost your metabolism, promote digestive health, prevent oxidative stress, and promote healthy skin.

A single ounce (28 grams) serving of chia seeds offers:

Calories:137
Fiber:6 grams
Protein:4 grams
Monounsaturated fat:6 grams
Omega-3 fats:9 grams
Omega-6 fats:6 grams
Calcium: 18 percent of the daily requirement
Phosphorus: 27 percent of the daily requirement
Thiamine (vitamin B1):15 percent of the daily requirement
Magnesium:30 percent of the daily requirement
Manganese:30 percent of the daily requirement
Zinc: 7 percent of the daily requirement

Chia seeds can be consumed ground or whole—the texture is softer if they’re whole.

6. Sunflower seeds

Like other seeds, sunflower seeds are rich in protein, fiber, and several minerals and vitamins, including B vitamins, magnesium, and iron.

Sunflower seed kernels are also a good source of tryptophan, an amino acid that helps boost serotonin levels in the brain—possibly making you feel happier as well as helping you sleep better.

Yet another reason to snack on sunflower seeds? They’re high in L-arginine, which has been shown to reduce cholesterol as well as improve blood circulation.

An ounce serving (28 grams) of sunflower seeds contain

Calories:164
Fiber:4 grams
Protein:8 grams
Monounsaturated fat:2 grams
Polyunsaturated fats:5 grams
Vitamin E:47 percent of the daily recommendation
Thiamine: 28 percent of the daily recommendation
Manganese:27 percent of the daily recommendation
Copper: 25 percent of the daily recommendation
Magnesium:23 percent of the daily recommendation
Selenium: 21 percent of the daily recommendation
Vitamin B6: 19 percent of the daily recommendation
Folate: 16 percent of the daily recommendation

Consuming an ounce (about 1/4 cup) per day with other healthy snacks such as apples or carrots is sufficient to offer these health benefits.

7. Quinoa seeds

Quinoa is technically a seed, although often referred to as a grain. It’s a powerful source of protein, especially for vegans, because it contains all the essential amino acids required by the body.

It’s also a great source of fiber, vitamins, and minerals like magnesium, manganese, iron, and phosphorus.

A cup (185 grams) of cooked quinoa contains:

Calories:222
Protein:16 grams
Fat:55 grams
Carbohydrates:39 grams
Fiber:5 grams
Folate:19 percent of the daily requirement
Vitamin B6:13 percent of the daily requirement
Vitamin E:8 percent of the daily requirement
Copper:18 percent of the daily requirement
Iron:15 percent of the daily requirement
Zinc:13 percent of the daily requirement
Manganese:58 percent of the daily requirement
Magnesium:30 percent of the daily requirement
Potassium:9 percent of the daily requirement
Phosphorus:28 percent of the daily requirement

Quinoa is also one of the richest sources of lysine, with a cup providing up to 651 milligrams. Lysine is an essential amino acid with numerous benefits ranging from lowering cholesterol to promoting wound healing.

In addition, quinoa provides arginine, another essential amino acid that plays a vital role in collagen production. Collagen helps build healthy connective tissue and strengthen ligaments, tendons, bones, hair, and nails while contributing to skin elasticity.

If you are wondering how to add quinoa to the diet, Its mild nutty flavor makes it ideal as an addition to soups or stews or on its own as a warm breakfast cereal. Quinoa can also be added to other dishes that normally feature rice, such as risotto.

8. Buckwheat

Despite the name, buckwheat is not wheat; neither is it a grain but rather a seed. It’s actually a pseudo-cereal (a seed that’s often consumed as grains)

Buckwheat is a nutritious gluten-free alternative with high magnesium levels, making it suitable for healthy muscle and nerve function. It’s also a source of rutin, a flavonoid that helps improve blood flow by strengthening capillaries, thereby improving circulation. A few varieties of buckwheat can even help lower cholesterol and boost immunity.

They’re often used as an alternative to oats in some breakfast cereals and baked goods.

A cup (170 grams) of buckwheat provides:

Calories:583
Protein:5 grams
Carbohydrates:122 grams
Fiber:17 grams
Omega-3 fats: 133 milligrams
Monounsaturated fats:8 grams
Selenium: 111 percent of the daily requirement
Magnesium: 98 percent of the daily requirement
Copper: 93 percent of the daily requirement
Niacin: 60 percent of the daily requirement
Phosphorus: 59 percent of the daily requirement
Riboflavin: 42 percent of the daily requirement
Iron: 21 percent of the daily requirement
Potassium: 22 percent of the daily requirement
Zinc: 27 percent of the daily requirement

9. Black sesame seed

Black sesame seed is an incredibly rich source of selenium, a mineral that may reduce cancer risk and lower total cholesterol.

It’s also rich in other nutrients, including fiber, minerals, and healthy fats.

Two tablespoons of black sesame provide:

Carbohydrates:4 grams
Fiber:2 grams
Calcium:18 percent of the daily requirement
Magnesium:16 percent of the daily requirement
Phosphorus:11 percent of the daily requirement
Copper:83 percent of the daily requirement
Manganese:22 percent of the daily requirement
Iron:15 percent of the daily requirement
Zinc: 9 percent of the daily requirement
Monounsaturated Fat:3 grams
Polyunsaturated Fat:4 grams

You can add black sesame seeds to stir-fries or use them in baking. Black sesame seed is also commonly used in Asian desserts.

Regarding taste, one must be careful when adding black sesame seeds because they have a distinct flavor that doesn’t always agree with other foods.

Although they are bitter by themselves, they work well with chocolate flavors due to their thick texture. Black sesame isn’t quite suitable for smoothies; if you want something like that, you should try blending some bananas into it.

Final thoughts on healthy seeds to eat:

Seeds are an important part of any healthy diet, and are packed with nutrients that will benefit your health in many ways. Some seeds have been proven to help reduce the risk of heart disease, promote digestion, prevent cancer and more.

They are also an excellent way to get the protein, vitamins, and minerals you need each day, while adding bulk to your meals without too many calories. Whether you’re following a low-carb diet or just want to add more nutritious food to your diet, seeds are a good idea.

They are great nutritional powerhouses— so it’s no wonder that people all over the world incorporate them into their diets every day. While all seeds are healthy (and most are also considered superfoods), some of them pack a bigger punch than others in terms of nutrition and health benefits.

The best ones to add to the diet include flax, chia, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, quinoa, black sesame, and buckwheat.