Seeds may be tiny, but they pack a mighty nutritional punch that can significantly enhance your diet. Incorporating a variety of seeds into your meals can provide you with a substantial dose of healthy fats, protein, and various micronutrients. Here are 11 seeds you should consider adding to your diet for their health benefits.
1. Flaxseeds
Flaxseeds are renowned for their high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), and fiber. Consuming ground flaxseeds can help improve cholesterol levels, reduce blood pressure, and may even lower the risk of certain cancers, thanks to their lignan content—a group of phytoestrogens with antioxidant properties.1
Nutritional Snapshot:
- Calories: 152 per ounce
- Fiber: 7.8 grams
- Protein: 5.2 grams
- Omega-3 fats: 6.5 grams
Read More: 7 Benefits of Fennel and Fennel Seeds
2. Chia Seeds
Chia seeds are another excellent source of ALA omega-3 fatty acids and are incredibly versatile. These healthy seeds are also high in fiber and can help reduce blood sugar levels post-meal. Chia seeds can be a great addition to smoothies, yogurts, and salads.2
Nutritional Snapshot:
- Calories: 137 per ounce
- Fiber: 10.6 grams
- Protein: 4.4 grams
3. Hemp Seeds
Hemp seeds offer more than 30% protein and are considered a complete protein source, making them ideal for vegetarians and vegans. They also contain a healthy balance of omega-6 to omega-3 fatty acids, beneficial for anti-inflammatory effects.
Nutritional Snapshot:
- Calories: 155 per ounce
- Protein: 8.8 grams
- Magnesium: 45% of the RDI
4. Sesame Seeds
Famous for their use in tahini, sesame seeds are packed with nutrients including copper, manganese, and calcium, a real healthy powerhouse. These seeds are also high in sesamin, a lignan that may help lower cholesterol and improve sex hormone status.
Nutritional Snapshot:
- Calories: 160 per ounce
- Protein: 5 grams
- Copper: 57% of the RDI
5. Pumpkin Seeds
Pumpkin seeds are a good source of phosphorus, monounsaturated fats, and omega-6 fats. They may help reduce the risk of certain cancers and improve symptoms related to prostate and urinary disorders.
Nutritional Snapshot:
- Calories: 151 per ounce
- Protein: 7 grams
- Magnesium: 37% of the RDI
Read More: Pumpkin Seeds: 9 Benefits of Nature’s Super Seed
6. Sunflower Seeds
Of course they’re healthy seeds, their name comes from the sun. Rich in vitamin E and magnesium, sunflower seeds can help reduce inflammation and may lower cholesterol levels. They’re great for snacking or adding a nutty flavor to dishes.
Nutritional Snapshot:
- Calories: 164 per ounce
- Protein: 5.8 grams
- Vitamin E: 47% of the RDI
7. Pine Nuts
Often used in pestos, pine nuts are rich in monounsaturated fats and help boost energy. They contain antioxidants that can help combat free radicals in the body.
Try These:
- Sprinkle over salads
- Blend into pesto sauces
8. Walnuts
Still healthy but not technically seeds, Walnuts are excellent sources of ALA omega-3 fatty acids and have been shown to improve heart health. They can also enhance cognitive function due to their high antioxidant content.
Nutritional Insight:
- Calories: 185 per ounce
- Protein: 4 grams
- Omega-3 fats: significant amount
9. Brazil Nuts
Famous for their selenium content, Brazil nuts can help improve thyroid function and boost the immune system. Just one or two Brazil nuts can fulfill the daily requirement for selenium.
Nutritional Insight:
- Calories: 187 per ounce
- Selenium: Over 100% of the RDI per nut
10. Pistachios
Pistachios are not only tasty but also beneficial for heart health. These healthy, not-quite seeds can help lower bad LDL cholesterol and improve blood pressure.
Nutritional Insight:
- Calories: 159 per ounce
- Protein: 6 grams
11. Cashews
Cashews are lower in fat compared to other nuts and are good sources of copper, magnesium, and zinc, which aid in improving metabolic health.
Nutritional Insight:
- Calories: 157 per ounce
- Protein: 5 grams
Conclusion
Seeds are nutrient-dense foods that offer a range of health benefits from reducing cholesterol and blood pressure to improving heart health and reducing inflammation. By incorporating a variety of these seeds into your diet, you can take advantage of their unique nutritional profiles and health benefits. Whether added to salads, blended into smoothies, or eaten as a snack, seeds are a versatile and essential addition to a healthy diet.3
Read More: Don’t Throw Away Lemon Seeds- Here’s What You Can Do With Them.