Healthiest Seeds you must add to your diet - LIVE HEALTHY

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May 31, 2020

Healthiest Seeds you must add to your diet


Seeds have suddenly become the latest health trend. If you have been in a grocery store over the years, you may have noticed that there are varieties of these healthiest seeds available.

Healthiest Seeds you must add to your diet


Sources of these seeds are as diverse as their colours and sizes. Each seed is different from the other and has its own specific nutritional benefits.

They are an excellent alternative to nuts because they are rich in nutrition and are easy to digest. Below is a list of some of the healthiest seeds that you should include in your diet for their nutritional benefits.

Chia Seeds

Healthiest Seeds you must add to your diet


Chia seeds are the most popular and one of the healthiest seeds. Although they originated from Central America, now they are popular everywhere.

They are nutritional powerhouses containing fibre, protein, calcium, magnesium, manganese and phosphorus.

On top of that, they also contain zinc, vitamin B3, potassium and a decent amount of vitamin B1. This makes him one of the best nutritional sources in the world.

They are very rich in antioxidants. It helps in slowing down the signs of ageing resulting in the appearance of skin and healthy hair.

They also reduce the risk of cancer. Being one of the few rich sources of omega-3 fatty acids, chia seeds help fight depression, improve sleep and reduce the risk of heart disease.

Its fibre content helps in weight loss by making you feel full for a long time. It is also helpful in keeping your gut health in good condition.

Nutritional Facts


One tablespoon of Chia seeds contain...

  • Fibre- 5 grams
  • Calories- 69 grams
  • Protein- 2 grams
  • Fat- 4 grams
  • Carbs- 6 grams

Reasons why you must eat Chia Seeds!


  • Prevents premature skin ageing
  • Help with weight loss by suppressing appetite
  • Beneficial for heart health
  • Helps treat diabetes
  • Boost energy and metabolism
  • Helps in healthy growth of bones and muscles

Pumpkin Seeds

Healthiest Seeds you must add to your diet


You must have seen these hard-white seeds while chopping the pumpkin. They are green, flat and oval.

It is in the list of healthiest seeds due to its nutritious content like fibre, carbs, protein, fat, vitamin K, iron, zinc and copper.

Studies have shown that a diet rich in pumpkin seeds can reduce the risk of stomach, breast, lung, prostate and colon cancer.

Due to the rich presence of magnesium which is required for more than 600 chemical reactions in your body.

Pumpkin seeds are helpful in controlling your blood pressure, reducing your risk of heart disease. It also creates and maintains healthy bones as well as controlling blood sugar levels.

Nutritional Facts


Per ounce (28.35 grams) of roasted and unsalted pumpkin seeds contain…

  • Fat- 14 grams
  • Calories- 163
  • Fibre- 1.8 grams
  • Protein- 8.5 grams
  • Carbs- 4.2 grams

Reasons why you must eat Pumpkin Seeds!


  • Increase good cholesterol (HDL)
  • Fights intestinal parasites
  • Reduce arthritic inflammation
  • Antidiabetic
  • Beneficial for prostate
  • Promotes good sleep
  • Rich in Omega-3 source
  • Hair restoration Cardioprotective
  • Rich in zinc, magnesium and other minerals

Flax seeds

Healthiest Seeds you must add to your diet


Flaxseed has emerged as a superfood. Various studies have revealed its various health benefits. Because of their numerous health benefits, they are popular as one of the healthiest seeds in the world.

They are full of omega-3 fatty acids that help them fight inflammation. This also makes them beneficial for people suffering from high blood pressure and hypertension.

They contain proteins, carbs, fibre, iron and calcium, vitamins B1, B6, potassium and phosphorus all the way. This makes them great at lowering your cholesterol and protecting your heart.

Flaxseed also contains high levels of lignans that help protect against prostate and breast cancer. Ligans build insulin resistance and control blood sugar which helps prevent diabetes.

Linseed is most beneficial when eating frozen things instead of whole seeds or oil. This is because grinding it allows your body to absorb nutrients better.

Nutritional Facts


One tablespoon of Flax seeds contain...

  • Carbs- 3 grams
  • Calories- 55 grams
  • Protein- 1.9 grams
  • Fibre- 2.8 grams
  • Fat- 4.3 grams

Reasons why you must eat Flax Seeds!


  • High in Omega-3 fatty acids
  • Helps make skin and hair healthy
  • Helps lower cholesterol & treat Hyperlipidemia
  • High in antioxidants(Lignans)
  • Reduce inflammation & protect the lining of the GI tract
  • Help prevent cancer
  • Help with weight loss
  • Decrease Menopausal & hormonal imbalance symptoms

Sesame seeds

Healthiest Seeds you must add to your diet


Sesame seed has its power thousands of years ago when it was used by the Egyptians as a medicine. They are one of the nutritious and healthiest seeds among all.

It is rich in many complex B vitamins like thiamine, niacin and folic acid which is very good for your hair, skin and your eyes.

Sesame seeds are also a great source of calcium and zinc which play an important role in maintaining strong healthy bones.

Consuming sesame seeds regularly is extremely helpful for preventing osteoporosis. This is why it is a popular diet for older people.

Studies have shown that regularly eating sesame can help reduce high cholesterol and triglycerides which are risk factors for heart disease.

You can also add sesame seeds to a lot of dishes as it gives the dish a delicious taste and a subtle crunch.

You can roast it at 350 degrees for some time until they turn light golden brown.

Nutrition Facts


1 tablespoon(9 grams) of Sesame seeds contains...

  • Calories- 52
  • Proteins- 1.6 grams
  • Fiber- 1.1 grams
  • Carbs- 2.1 grams
  • Sodium- 1 milligram

Reasons why you must eat Sesame seeds!


  • Lower cholesterol
  • Assist diabetes
  • Full of protein
  • Good for eyes
  • Improve skin
  • Improve digestion
  • Alleviates anaemia
  • Anti-inflammatory
  • Improve heart health
  • Prevent cancer

Hemp seeds

Healthiest Seeds you must add to your diet


Hemp seeds are the seeds of hemp plants. They are considered a superfood that contains about 35% essential fatty acids and 33% plant proteins. They have all 9 essential amino acids as well as dietary fibre.

One of the nine amino acids arginine plays an important role in the body's production of nitric oxide that dilutes and relaxes blood vessels, thereby lowering blood pressure.

This reduces the danger of cardiovascular disease. They are an excellent source of both soluble as well as insoluble dietary fibre.

Soluble fibre can add bulk to your stool which will help you maintain your digestion. A mixture of soluble and insoluble fibre also aids in the growth of beneficial bacteria in your intestine.

It is particularly high in fat content such as alpha-linolenic acid (omega-3) and linoleic acid (omega-6).

Hemp seeds are very much used in cosmetics because it promotes cell growth and penetrates into the skin and makes it healthy.

Consuming these seeds regularly repairs dry and damaged skin and also moisturizes the skin.

Nutritional Facts


3 tablespoon of Hemp seeds contain...

  • Calories- 166 kcal
  • Protein- 9.5 grams
  • Carbs- 2.6 grams
  • Fibre- 1.2 grams
  • Fat- 15 grams

Reasons why you must eat Hemp Seeds!


  • Assist anxiety/depression
  • Improve organ function
  • Reduce inflammation
  • Lower Blood pressure
  • Relieve constipation
  • High in fibre
  • Improve skin
  • Complete Protein
  • High in Omega-3
  • Improve immunity

Sunflower seeds

Healthiest Seeds you must add to your diet


Popular among birds and animals, sunflower seeds are now gaining popularity with the health devil. Cholesterol and Gluten-free sunflower seeds are one of the healthiest seeds.

They can have a calming effect on your brain, boosting your mood. This property of sunflower seeds is due to the presence of tryptophan.

When you have tryptophan foods, it increases your brain serotonin effectively. Serotonin gives a relaxed feeling by reducing stress.

The choline content present in these seeds plays an important role in memory and vision functions. It also contains high amounts of the beta line which protects against heart disease.

Lignans keep cholesterol in your blood at an appropriate level to prevent heart attacks and atherosclerosis.

Nutritional Facts


1/4 cup of Sunflower seeds contain...

  • Protein- 5.8 grams
  • Calories- 207
  • Fibre- 3.9 grams
  • Fat- 19.3 grams
  • Carbs- 7 grams

Reasons why you must eat Sunflower Seeds!


  • Good for heart
  • Helps lower cholesterol
  • Helps regulate blood sugar
  • Improve immunity
  • Helps regulate thyroid function
  • Good for skin and hair
  • Supports weight loss
  • Helps in inflammatory diseases
  • Good for bone health
  • Rich source of dietary fibre

Poppy seeds

Healthiest Seeds you must add to your diet


Poppy is the oilseed derived from the infamous poppy plants. But these seeds are deprived of narcotic properties.

Because of their nutrition content, they are in the list of top healthiest seeds. In fact, they are very nutritious and healthy.

Poppy contains a high amount of iron which increases your haemoglobin production and blood flow.

Appropriate amounts of oxygen and iron enhance your brain's cognitive performance and help relieve cognitive disorders such as Alzheimer's disease and deformity.

It can help you sleep better with a higher content of magnesium. It is a mineral that is directly linked to improving the quality, duration and peace of your sleep.

Poppy controls your metabolism, reduces sleep sickness and insomnia.

The presence of copper and iron in these seeds makes them effective against diseases such as anaemia, fatigue and muscle weakness. These minerals also form new red blood cells.

Nutritional Facts


100 grams of Poppy seeds contain...

  • Fibre- 19.5 grams
  • Carbs- 28.13 grams
  • Protein- 17.99 grams
  • Sodium- 26 milligrams
  • Fat- 41.56 grams

Reasons why you must eat Poppy Seeds!


  • Helps skincare
  • Accelerates hair growth
  • Treat dandruff
  • Can eliminate insomnia
  • Strengthens immune system
  • Helps digestion
  • Prevents Type-2 diabetes
  • Improves eye health
  • Regulates nerve function
  • Assists constipation

Pomegranate seeds

Healthiest Seeds you must add to your diet


After cutting an open piece of pomegranate you see small red ornaments, these seeds are good for your body.

Studies have shown that the intake of pomegranate seeds can significantly reduce arthritis and inflammation of joints.

These seeds are rich in antioxidants called flavonoids that work as anti-inflammatory agents and reduce arthritis and joint pain.

Pomegranate seeds prevent the spread of breast cancer cells. They are punic acid, an omega 5 long-chain polyunsaturated fatty acid that has been shown to inhibit breast cancer proliferation.

A lot of bioactive compounds are found in pomegranate seeds stimulate probiotic bacteria in your body. It enhances the beneficial effects of fighting bacterial infections.

Nutritional Facts


1/2 cup (87 grams) of Pomegranate seeds contain...

  • Calories- 72 Kcal
  • Carbs- 16.3 grams
  • Fibre- 3.5 grams
  • Fat- 1 gram
  • Protein- 1.5 grams
  • Potassium- 205 milligrams
  • Sugar- 11.9 grams

Reasons why you must eat Pomegranate Seeds!


  • Improve blood circulation
  • Reduce Arthritis & joint pain
  • Fight cancer
  • Lower blood pressure
  • Fight bacterial infections
  • Improve heart health
  • Improve memory
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