Health Seeds are full of nutrients like protein, fiber, iron, vitamins and omega-3 fatty acids, therefore, it is important to add to your diet these seeds for health and nutrition benefits. Now seeds are everywhere, beverages, bars, buns breads because these seeds are nutritional powerhouses. Here are Top Health Seeds that must be added to your diet:-

Chia Seeds

Salvia hispanica, commonly known as Chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala.  Chia Seeds are high in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. “Iron and folate are both essential nutrients needed for health therefore, therefore these are included in top seeds for health. The calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides – the bad fats in your blood that can cause coronary artery disease. Fiber helps decrease cholesterol, stabilizes blood sugar levels and helps you feel fuller longer. Add these health seeds to a smoothie, yogurt, cereal, muffin recipes or sprinkle on a salad.

Hemp Seeds

Hemp is a commonly used term for varieties of the Cannabis plant and its products, which include fiber, oil, and seed. Hemp Seeds have pleasant nut-like flavor and creamy texture.  Hemp Seeds are very nutritious and a great source of complete protein, they have lots of fiber that helps with gastrointestinal and heart health. Hemp seeds promote healthy hair and skin growth. Omega-3s in Hemp Seeds also reduce inflammation and boost brain and cardiovascular health.  Hemp seeds contain phytosterols, plant-based compounds that help lower cholesterol levels. Hemp seeds and their oil are both rich in heart healthy polyunsaturated fats. Use these health seeds in salads and smoothies. Due to above mentioned reasons these are included in list of top health seeds.Pumpkin Seeds or Pepitas

Pumpkin Seeds are small, flat, green, edible seeds and have long been valued as a source of the mineral zinc. Pumpkin Seeds or Pepitas are a tasty source of B vitamins, iron, magnesium, zinc and protein. Pumpkin seeds are highly concentrated in an amino acid called Tryptophan, which helps lower anxiety levels. Pumpkin seeds also have high levels of essential fatty acids that help keep our blood vessels healthy and lower bad cholesterol. In view of forgoing these are part of top health seeds.

Sunflower Seeds

The sunflower Seed is the fruit of the sunflower (Helianthus annuus). Sunflower Seeds are an excellent source of Vitamin B. They are also an excellent source of Vitamin E, an antioxidant that protects your cells from damage, helps maintain healthy hair and skin, and may also help to prevent cancer.

Add it to salads, stir-fries or eat it alone. Beware of salted sunflower seeds; the high sodium levels in pre-salted seeds degrade their good food value. Use these health seeds for maximum health and nutrition benefits

Flex Seeds

Flex Seeds are a great source of soluble fiber. Flax helps lower cholesterol, makes you feel fuller longer and aids in stabilizing blood sugar levels. Flax seeds are also packed with omega-3 fatty acid, therefore, beneficial for eye and brain health. Flex Seeds can help lower triglycerides in the blood and lignans may help prevent certain cancers. Flax seed shells are hard, grind whole seeds in a coffee grinder and then store it  in an airtight container for several months. Ground flax seeds can be added to smoothies, shakes, yogurt, oatmeal, cereal, casseroles and baking. Excessive consumption of flax seeds with inadequate water can cause bowel obstruction.

Sesame Seeds

Sesame Seeds are widely recognized as healthy, low glycemic foods. Sesame Seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus. Possessing important cholesterol-fighting fibers known as lignan, these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent Arthritis, asthma, migraine headaches, menopause, osteoporosis and PMS. Use these top health seeds for maximum nutrition benefits.

Nutrition Value of Health Seeds for Quarter Cup

S/No	Item	Calories	Fat (grams)	Fiber (grams)	Protein (grams)
1	Flaxseed	224	18	12	8
2	Hemp seeds	162	10	1	11
3	Pumpkin & Squash seeds in shell,  roasted	71	3	4	3
4	Pumpkin & Squash seeds, roasted	71	3	0	3
5	Safflower seeds, roasted	130	10	2	4
6	Sesame seeds in shell, roasted	141	12	3	4
7	Sesame seeds, roasted	182	15	6	6
8	Sunflower seeds, roasted	207	19	4	6

 

Related articles

1. Flax seeds (Linseed) – A good source of Omega-3 essential fatty acids
2. Ginseng – increases mental and physical performance
3. Grapefruit – A Recipe for Good Health
4. Lemon- An Inexpensive Path towards Good Health
5. Oranges-Your Health Guard
6. Smoking – Cigarettes contain at least 400 toxic substances
7. Walnuts – Smart Heart and a Strong Brain
8. Xylitol or Birch Sugar
9. Drinks to Boost Immune System