Super Healthy Seeds You Should Eat
Have you made a switch to a healthy diet recently? Then you must know about the health benefits of seeds. Seeds are known as superfoods – and are a powerhouse of nutrients and minerals.
They contain antioxidants and healthy monosaturated fats, which help prevents diseases. You should add seeds to your daily food consumption in different forms.
Have it with salads, breakfast cereals, yogurt, or granola bars. Options are many; the idea is to include them in any form in your healthy version of the diet.
Even a small amount incorporated into your diet can give you great benefits. So, listed are some super healthy seeds you should eat.
1. Chia seeds
Chia seeds contain antioxidants, omega 3, and fiber, which help aid the body’s digestion process.
- Its also high in zinc, magnesium, iron, and calcium.
- Calcium is essential for bone health – and by adding chia seeds to your diet plan, you can get the required amount of calcium daily.
Additionally, iron helps people who suffer from anemia. Chia seeds promote blood circulation in the body and improve heart health.
- Besides, it helps to maintain the sugar level in the body. It boosts the metabolism of the body and makes you feel energetic.
You can mix chia seeds with yogurt, veggies, or puddings.
2. Pumpkin seeds
Pumpkin seeds are rich in phosphorus, monosaturated fats, and omega 3. And they contain high phytosterols, which help lower the blood cholesterol level that prevents the risk of heart diseases.
- The seeds help to lower the risk of bladder stones and cancer. A handful of pumpkin seeds in your diet can prevent the risk of urinary disorders and prostate.
- They are a good the source of magnesium, iron, and amino acids.
Nowadays, pumpkin seeds are available in different flavors, and you can consume them as a snack. Roasted pumpkin seeds with added flavors can be your 4 p.m snack. Do add the seeds in veggies to reap its benefits.
3. Sunflower seeds
Sunflower seeds are high in protein, fiber, and healthy fats.
- They also contain healthy phytochemicals, copper, and magnesium. The seeds contain vitamin E, which helps to prevent aging signs.
- Additionally, it helps to reduce bad cholesterol levels, which prevents heart problems.
- Regular consumption of seeds can reduce inflammation in the body and prevent cancer.
You can easily add the seeds to your healthy muffins and bread recipes. Most people also add the seeds in stir-fried veggies or trail mixes. Besides, you can add it to breakfast cereals to start your day on a healthy note.
Flaxseeds have gained a lot of popularity over time.
- They contain a high amount of omega 3 fatty acids, fiber, and protein, making them the best choice for nutritional goodness.
- Regular consumption of flaxseeds helps lower the bad cholesterol level, thus maintaining cardiovascular health.
- It also manages blood sugar levels, so it benefits diabetic people.
- As flaxseeds are rich in lignans, it prevents various types of cancers.
Besides, adding flaxseeds to your diet is simple. You can add them to your salads, tossed green veggies, or yummy puddings. Some people also add flaxseeds to yogurts and smoothies.
5. Sesame seeds
Sesame seeds contain lots of fiber content and protein. Fiber helps aid the digestion process – and protein gives the required energy to the body.
- They also contain iron, which is essential for blood health. Sesame seeds are also rich in copper, manganese, phosphorus, and calcium.
- They contain Vitamin B1 and healthy substances that reduce the bad cholesterol level, preventing heart problems.
- In addition, the seeds can protect the liver from oxidative damage.
You can add sesame seeds in salad dressing and stir-fried veggies for adding that extra crunch. People also have it in tahini, which is the main ingredient in hummus.
6. Hemp seeds
Hemp seeds are rich in 20 amino acids, out of which 9 our body is unable to produce.
- Additionally, they contain protein that enhances immune function – and removes unwanted toxins from the body.
- They are also a good source of omega 3 and omega 6 fatty acids.
As they have a unique and nutty flavor, you can roast the seeds and have them as a snack. Some people also add seeds to salads or yogurt. Besides the seeds, you can have hemp as milk. Hemp milk has now become a popular alternative to dairy milk.
7. Poppy seeds
Poppy seeds are not the popular choice in seeds, but the goodness they offer – can provide nutritional benefits to the body.
- Just a teaspoon of poppy seeds contains up to 4 percent of recommended iron and calcium.
- It makes an excellent source for your blood and bone health.
- They also contain oleic acid and omega 3 fatty acids, which can prevent cancer.
You can easily add poppy seeds to your salad dressings or tasty pancakes. Some people also sprinkle poppy seeds on muffins or stir-fried veggies.
So are you having a healthy dose of seeds in your diet? If not, it is about time you include them in your diet plan. Plus, you can consume seeds regularly to maintain good health – as they have no side effects on the body.
Flaxseeds and chia seeds can help you maintain your ideal body weight. Consume the above seeds to stay hale and hearty, as they are easy to add to your salads, yogurt, and smoothies.