Seeds have the ability to grow an entire living plant then just think how these seeds will help our body and gut to keep healthy. Seeds contain monounsaturated and polyunsaturated fats with lots of antioxidants, which reduces the risk of cancer. Many seeds also contain high Omega fatty acids, which nourish our brain. If we eat different types of seeds in our diet, then it can also help to maintain blood sugar levels and nourish our heart health.
Here, in this article, we take a detailed account for the importance of 10 Healthy seeds and their benefits to our health.
Flax Seeds
Flax seeds are oily and dark brown in color, which are also known as linseeds. These flax seed are the healthiest and nutritious plant-based diet. These are rich in Omega-3 fatty acids and fiber, which help in improving digestion and keeping our gut in good working condition. Diseases like constipation, diabetes, blood pressure, and other conditions are problems for every other person in the world. We should normally eat those foods rich in fiber because fibers and certain other minerals from the plant-based diet help to digest your food easily by increasing the rate of the digestion process.
These flax seeds are not new to us because our grandparents and past generations already know the secrets of the health and wholesomeness of these seeds. Scientists also found that linseeds are healthier than any other food to boost our health.
Nutritional Value (100g)
- Protein – 36%
- Saturated Fat – 18%
- Cholesterol – 0%
- Fiber – 108%
- Magnesium(Mg) – 98%
- Iron(Fe) – 31%
- Calcium(Ca) – 25%
Chia Seeds
Chia seeds can be obtained from the Chia plant, which is generally found in Mexico and Guatemala. These highly versatile and tiny seeds are rich in nutrients like Omega, various vitamins, carbs, minerals, and fiber which help to improve our health in terms of heart, brain, and digestive system.
In many countries from ancient times, plant seeds and plant-based diets have been primarily included in the daily diet and meals, which is the reason behind their good health conditions and body system.
You can use these Chia seeds as crunchy bites in your smoothies, ice creams, juices, and cakes, giving you nutritional benefits and taste. Before you use it in some smoothies and other items, soak it for 2-3 min in water for bulging, which gives you a nice smooth and crunchy taste.
Nutritional Value (/100 gm)
- Energy – 486 %
- Protein – 16.5 gm
- Carbs – 42%
- Fibers – 34%
- Calcium – 631 gm
- Iron – 7.7 mg
Basil Seeds
Basil and Chia seeds belong to the same plant family Lamiaceae; Chia seeds are slightly larger and oval than basil seeds. Many times we can see the different colors of basil seeds. These seeds are generally obtained from the basil plant, commonly found in Africa and Asian countries. The nutritional Value of basil seeds depends upon where we grow them because nutrients in the soil play a crucial part in any seed or plant.
These Basil seeds have great importance in Ayurvedic science and Chinese medicine to improve our body health in many ways. It is the best source of minerals like calcium, Magnesium which help to regulate many vital processes in the body. For people who only take the plant-based or vegan diet, these basil seeds are super tiny energyhouse foods that you can include in your diet along with yogurt, smoothies, and oatmeals to get some crunchy taste.
Nutritional Value (100 gm)
- Protein – 18.4 gm
- Carbs- 63 gm
- Iron- 2.27 mg
- Magnesium – 31.55 mg
- Fiber – 22.6 g
Pumpkin Seeds
Recently, many diet-conscious people have used these pumpkin seeds in their meals to lose excess weight and add some wholesomeness to food. These are filled with lots of essential minerals to increase the life of bones, and polyunsaturated fats, antioxidants, and richness of iron make these seeds super nutritious food in your diet.
Pumpkin seeds are an excellent source of Vitamin E and antioxidants, helping to strengthen our immune system and making our body capable of fighting every disease. Generally, people roast these seeds before use as toppings for salads and smoothies. You can also make powder from the seeds to add a pinch on various dishes, giving some extra nutrients and taste.
Nutritional Value (100gm)
- Energy – 163 Kcal
- Carb -4.2 gm
- Calcium – 15 gm
- Protein – 8.5 g
- Magnesium – 156 gm
Sunflower Seeds
Sunflower seeds are the healthiest and contain good fats and lots of minerals and vitamins. These seeds reduce the risk of cardiovascular diseases and also cancer due to their containing antioxidants. Sunflower seeds are also used to treat anemia because of the rich content of iron in it. Sunflower seeds are used to detoxify the body, reduce weight, and enhance the skin’s health.
Zinc content in sunflower seeds reduces the risk of inflammation and helps fight pathogens if they enter the body. Overall immunity, bone strengthening, and nutrient value we can catch for our body from sunflower seeds.
Nutritional Value (100mg)
- Energy – 585 cal
- Fiber – 8.5 g
- Fats – 51.5 gm (Healthy Fat)
- Protein – 20.77 g
- Water content – 4-7 %
Hemp Seeds
Hemp seeds are considered supernatural seeds among all edible plant seeds. Hemp seeds are contain excess amount of protein and provide all essential amino acids for the body for proper functioning. As these seeds are a complete source of proteins, it is beneficial and nutritious for all vegan people to enhance the quality and healthiness of food.
A large amount of fiber is contained in the shell of the hemp seeds so try to eat it with nut shells. These fibers help to enhance gut health and improve digestion in weight management. It also helps to efficiently treat diseases regarding the brain and heart due to some essential amino acids the body can not make.
Nutritional Value (100 g)
- Energy – 553 cal
- Total Fat – 75%
- Saturated fats – 23%
- Iron – 44%
- Fiber – 16%
Sesame Seeds
Sesame seeds have had potential health benefits for thousands of years. It is used to treat diabetes, arthritis, and heart diseases. A handful of these sesame seeds daily in the morning can help increase your bone density and heart health. Generally, in the season of winter, these seeds play a significant role in our body to maintain warmth.
Sesame seeds are high in protein which helps in muscle regulation and other body processes. Sesame seeds are rich in Magnesium, so it helps to lower blood pressure.
Nutritional Value (100g)
- Energy – 576 cal
- Protein – 16 g
- Fiber – 7
- Iron – 7.7 mg
- Calcium – 131 mg
Poppy Seeds
Poppy seeds contain much fiber, with vital and required minerals like calcium and manganese, as it contains 453 mg of calcium, so it helps to maintain bone strength. As it contains fiber, it improves digestion and helps to lose weight accordingly. Other minerals like zinc, iron, and manganese help carry out essential body processes.
These seeds are also used as a traditional remedy from the past many years. It is generally blue or gray in color and used for baked recipes and some traditionally cooked food. It is also rich in antioxidants which help to reduce free radicals and the danger of diseases like cancer.
Nutritional Value (100 g)
- Calories – 533
- Protein – 18.04 g
- Fats – 57%
- Fiber – 36%
- Iron – 52%
Pine nuts
In botanical terms, pine nuts are called seeds, which are rich in Magnesium, Vitamin K, Cooper, and other nutrients which make them super healthy. Vitamin K is one of the factors which help to maintain healthy blood clotting, so these pine nuts seeds are also essential for heart function.
Pine nut seeds are also rich in phosphorus, zinc, and manganese. These seeds also help to increase iron absorption from the food.
Nutritional Value (/100 g)
- Calories – 673
- Protein – 13.6 g
- Fats – 88%
- Iron – 31%
- Calcium – 1%
- Potassium – 13%
Fenugreek Seeds
Fenugreek seeds are annual herbs that are used as both spices and as medicine. These seeds have the qualities to deal with hair problems, digestion, skin, legs, and many more conditions that can be treated with the help of these fenugreek seeds. These seeds are quite bitter in taste and distinct in smell.
If fenugreek seeds soak in water overnight and are consumed in the early morning on an empty stomach, then it results in weight loss and calorie burning. It also helps to reduce high sugar levels and shows some anti-inflammatory properties.
Nutritional Value (100 g)
- Calories – 323
- Protein – 23 g
- Total Fat – 6 g
- Iron – 186 %
- Potassium – 770 mg
- Vit B6 – 30 %
