Super Healthy Seeds You Should Eat Daily
Health and Fitness
On 13th August 2017
When it comes to your nutritional health, size doesn’t matter. At least, that’s what some seeds have proved. Yes, you heard it right. The minuscule component of a fruit or flower is packed with proteins, fiber, iron, and omega-3 fatty acids, they are even referred to as super seeds.
You can snack on them, add them to your smoothies, cereals, whip up a delicious yogurt, or can even use them to garnish your salads. We bring you some of these power-packed seeds and their nutritional benefits.
Seeds are nutritional powerhouses: Just a small pinch of them is packed with vitamins, minerals, and essential nutrients.
Seeds are the “eggs” that contain the nutrients needed to nourish the growth of a new plant. To expect them to be choc-a-block with nutrients and other essential elements is a no brainer. Most of us either throw them away, or generally relegate these nutritional wonders to the occasional snack rather than making them staples of our diet. Having known the wonders of the self-healing prowess that our bodies possess, and how nourishing this internal system is the answer to healthy living, conferring them the status of super foods should not come as a surprise.
Considering the constant and unending debate over vegetarian diet not being able to bridge the deficiency gap (especially protein), seeds come as a boon to everyone wanting to stick to a non-meat option, without losing out on the nutrients. The amount of minerals and nutrients that come compressed in those small “natural” capsules is astounding. They are among the better plant sources of niacin, folic-acid contents, protein, iron, zinc and provide more fiber per ounce than nuts.
#2 Hemp seeds
Soft-to-the-bite hemp seeds—also called hemp hearts—can show your muscles some love by providing high-quality plant protein. A study by Canadian researchers discovered that the Protein Digestibility Corrected Amino Acid Score (PDCAAS), which speaks to the protein value of a food, is greater for hemp than what's found in a number of other plant foods such as grains, nuts, and legumes.3 This is because hemp contains the full arsenal of muscle-building essential amino acids like you'd find in meat, eggs, and dairy.
There are plenty of other reasons to shout, "Hemp, hemp, hurray!" The seeds are loaded with a range of vital minerals including energy-boosting iron, bone-building calcium, and magnesium. Harvard University scientists concluded that higher intakes of magnesium are associated with a 30 percent lower risk of cardiovascular disease.
#3 Chia seeds
Also a complete protein, chia seeds come in black and white varieties. The nutritional makeup of both is similar—the seeds are especially high in fiber, offering up to 23 percent of a woman's daily need per tablespoon.
The seeds also provide a good dose of bone-helping calcium, as well as iron, magnesium, and zinc. The seed is unique because it expands when wet, forming a gel that helps keep you satiated
#4 Cumin Seeds
Cumin seeds help: relieve digestive disorders; as an antiseptic; boost the power of the liver and protect the livers from ethanol and rancid sunflower oil-induced toxicity; relieve symptoms of common cold; soothes sore throat; increase the heat in the body and elevate metabolism levels; kidney functions; boost the immune system; treat asthma and arthritis; reduce blood glucose; stave off cataracts through anti-glycation properties; reduce total cholesterol, triglycerides, and pancreatic inflammatory markers; reduce elevated cortisol and replenishment of depleted T cells; increase bone density; wean addicts off of opiates by reducing tolerance and dependence.
#5 Pumpkin seeds
Pumpkin seeds, also known as pepitas, are flat and asymmetrically oval. Regular consumption of these seeds helps boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, support prostate health, improve heart health, and reduce the risk of developing some types of cancer.
#6 Pomegranate seeds
Pomegranate seeds are small red "jewels" called arils. These arils have lots of fiber and 40% of your daily requirement of vitamin C. They also contain heart-healthy antioxidants called polyphenols, including: flavonoids, tannins, and anthocyanins.
Pomegranate seeds make a sweet and juicy low-calorie snack. Try them tossed in salads, mixed into yogurt, or made into jelly.
#7 Sunflower Seeds
Sunflower Seeds are healthy.The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake.
Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E, selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.
#8 Flax seeds
Flax seeds are available in the market in two basic varieties— brown and yellow or golden. These seeds feature a smooth, glossy surface and flat shape. They have a nutty yet pleasantly sweet taste.
The main health benefits of flaxseeds are due to their rich content of alpha-linolenic acid, fiber and lignans. They are also relatively high in protein, B vitamins, copper, manganese, magnesium, phosphorus, zinc, selenium and phytochemicals.The high fiber in flaxseeds promotes healthy bowel functioning, suppresses appetite and helps support weight loss.
Flaxseeds can even help ease the symptoms of premenstrual syndrome (PMS), lower cholesterol, protect against heart disease, stabilize blood sugar and reduce the risk of cancer. They are equally good for maintaining healthy skin and hair.
The recommended serving size is 1 to 2 tablespoons of ground flaxseeds twice daily. Grind the seeds using a blender and add them to cereals, oatmeal and smoothies.
Another popular technique is to incorporate ground flaxseeds into muffin, cookie or bread recipes. Make sure to drink plenty of water when eating flaxseeds.
Note: Pregnant women, breastfeeding mothers and people taking blood thinners should avoid eating ground flaxseeds or taking flaxseed supplements.
#9 Sesame seeds
Despite their tiny size, sesame seeds contain up to 20% protein and lots of fiber. They are rich in the amino acids tryptophan and methionine. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect. Tahini (ground sesame seeds) is a main ingredient in hummus, and can also serve as a nut-free substitute for those with food allergies.
Sprinkle sesame seeds on salads or stir-fry dishes for an added crunch.
The flavorful and healthy almond is fortunately available throughout the year, but mid-summer when you can harvest the freshest batch. It blends perfectly with both sweet and savory dishes. From salads to pastries, the almond is one versatile ingredient.
Most of us think that the almond is a nut, which is technically incorrect! It’s actually the seed of an almond tree’s fruit. You only need to consume a handful of almonds to experience its health benefits. Its also a high-fat food that is good for you. Amazing, right? Almonds also have a cholesterol-lowering benefit to your body that reduces the risk of heart illness. Studies speculate that this is because of the vitamin E (an antioxidant) and monounsaturated fats found in almonds.