Seeds are nutrient-dense and provide numerous health benefits. These tiny yet mighty kernels are abundant in vitamins and minerals that the body requires to function at its best. In addition, seeds are incredibly adaptable and can be easily included in many dishes. You can sprinkle them on almost any meal or snack to boost its nutritional value.
Do you want to feel more energized? There’s a seed for that. Do you require extra fiber? There’s also a seed for that. So, what seeds should you consume? Here are eleven seeds that may help you improve your daily nutritional regimen.
Flax Seeds
Flax seeds are mild, nutty, and nutrient-dense. One tablespoon (7 grams) will provide you with protein, fiber, and various vitamins and minerals. For example, flax seeds contain:
- Copper,
- Folate,
- Thiamine,
- Iron,
- Magnesium,
- Manganese,
- Phosphorus,
- Selenium,
- Vitamin B6,
- Zinc.
It’s almost like you’re getting an extensive multivitamin in a single tiny seed! Thiamine, in particular, is found in relatively high amounts and is thought to help with metabolism and cell function. With only one tablespoon of flax seeds, you can get 10% of your daily thiamine need!
Sunflower Seeds
Sunflower seeds are delicious, but they also contain high levels of omega-6 fats, which may help lower cholesterol and inflammation. As a result, these seeds may reduce the risk of heart disease by lowering inflammation. Sunflower seeds contain 6.4 grams of omega-6 fats per ounce (28 grams) and 47% of the daily required amount of vitamin E.
Chia Seeds
Chia seeds are high in antioxidants and are known for their anti-aging and anti-cancer properties. As if that weren’t enough, these tiny black-and-white seeds are high in fiber, which aids in weight loss.
In a 2016 study, people who consumed two tablespoons (30 grams) of chia seeds daily for six months saw a 3.5% reduction in their belly circumference. Adding chia seeds to salads, oatmeal, or smoothies can be a simple method to improve fiber for people at risk for chronic conditions like heart disease or Type 2 diabetes.
Trista Best, a registered dietitian at BalanceOne, explained:
“Chia is rich in omega-3 fatty acids, an essential fatty acid found in abundance in fish and seafood. Omega-3s are known for a host of significant health benefits, including heart health, joint health, and cognitive function.
Because roughly 60% of the brain is made of fat, and half that amount is omega-3 type fats, foods rich in this nutrient are a great addition to any vegan diet. This fat works in the brain to make nerve cells, improve memory, and support one’s learning capacity.”
Sesame Seeds
Are you looking for calcium-rich food? Look no further than the sesame seed! Even if you’ve only ever seen sesame seeds on a hamburger bun, you can sprinkle them in oatmeal, cooked vegetables, and cereals or use them as dressings or dips when ground into a paste called tahini. Sesame seeds are high in calcium, with one tablespoon providing roughly 88 mg. According to the National Institutes of Health, they also have the potential to help decrease blood pressure because they contain 42 milligrams of magnesium per tablespoon.
Hemp Seeds
While hemp seeds come from the Cannabis sativa plant, they don’t have mind-altering properties. However, they are high in fiber, protein, and antioxidants like omega-3 and omega-6, beneficial to your health. Nearly 10 grams of protein can be found in just three tablespoons (30 grams) of seeds. It’s also a complete protein, which means it’s made up of all nine essential amino acids.
According to nutritionist Juliana Tamayo of FitnessClone, hemp seeds are thought to improve heart health and may help prevent neurological diseases like Parkinson’s disease and Alzheimer’s disease. Whole hemp seeds can be sprinkled in cereal, yogurt, salads, or ground into hemp milk.
Pumpkin Seeds
Pumpkin seeds are delicious, but they also provide a nutritious boost for heart health and bone strength and can even improve one’s mood. Pumpkin seeds have 40 milligrams of magnesium per tablespoon (10 grams). This is a significant nutritional benefit, given that 80% of Americans do not get enough magnesium, which is essential for bone health, blood pressure regulation, and heart disease prevention. Magnesium can even help with blood sugar control.
Pomegranate Seeds
Pomegranate seeds, encased in the flesh of the delectable ruby-red fruit, are a delightful delicacy with various health benefits. For example, an antioxidant with anti-inflammatory qualities found in pomegranate seeds, flavonols, can help with blood pressure and joint discomfort. In addition, pomegranate seeds have shown promise in several studies, including limiting the development and spread of breast cancer cells and their ability to boost memory.
Pine Nuts
Pine nuts are high in thiamin, riboflavin, vitamin A, niacin, vitamin E, copper, manganese, phosphorus, and iron and contain all amino acids. They are also high in linoleic acid, a fatty acid that works as a natural appetite suppressor. In addition, pine nuts include monosaturated fats, known to lower cholesterol levels in the bloodstream, reducing the risk of heart attack and stroke. Like the other seeds, you can sprinkle them in veggie meals, salads, yogurts, trail mixes, and muffins.
Poppy Seeds
One teaspoon of tiny poppy seeds can provide up to 4% of your necessary daily calcium, phosphorous, and iron intake. Phosphorus and calcium are two vital elements for strong bones. In addition, poppy seeds are high in oleic acid, fiber, and omega-3 fatty acids, among other nutrients. You can sprinkle poppy seeds over whole wheat pancakes, muffins, salad dressings, and veggie meals.
However, keep in mind that poppy seeds have been known to induce false/positive narcotic drug test results.
Quinoa
Quinoa has been the subject of heated controversy for many years. Is it a grain or a seed? As it turns out, Quinoa is the seed of the Chenopodium plant, a relative of the beet, but it’s commonly referred to as a grain because it’s used and cooked like one.
Quinoa contains a significant amount of protein (15%, or 8 grams per cup), vitamin E, and amino acids. It also contains quercetin, an antioxidant. This nutty-flavored seed can replace pasta or white rice in grain meals. Quinoa is also a perfect gluten-free alternative to breadcrumbs and may also be used in place of oatmeal for breakfast.
Wild Rice
Wild rice is a seed from marsh grass that hasn’t been polished or refined; thus, it’s consumed in its most nutritious form. It has more protein than most other whole grains and 30 times more antioxidants than white rice. In addition, wild rice is high in fiber and nutrients like magnesium, folate, phosphorus, vitamin B6, manganese, niacin, and zinc.
In a 2009 study conducted in China, wild rice was beneficial in decreasing cholesterol and other lipids in the blood. In addition, wild rice is incredibly adaptable and can be used in place of white rice in any recipe. It’s also a nutritious addition to a soup or salad.
