7 Super Healthy Seeds You Should Consume Every Day

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“Never judge a book by its cover”, similarly “Never judge food by its size”. Seeds, small and mighty are stuffed with vital nutrients like fiber, iron, protein, and omega-3 fatty acids.

They contain all the necessary activating materials to develop into complex plants. They act as a powerhouse of nutrients and are loaded with healthy monounsaturated fats, polyunsaturated fats, vitamins, minerals, and anti-oxidants. Enjoy their health benefits just by sprinkling small amounts of seeds in your daily nutritious diet.

Are you excited to know which seeds to include and their respective health benefits? Then go ahead, this article is for you!!

1. Flax Seeds and Health Benefits

Flax seeds Also known as linseeds, these tiny brown, nutty-flavoured seeds act as a great source of soluble fiber, omega-3 fats and ALA (Alpha-Linolenic acid). They help in lowering cholesterol, benefit eye and brain health, and also aid in stabilizing blood sugar levels. They contain lignans. Lignans are phytoestrogens and are similar to the female hormone estrogen, and hence they help in preventing certain cancers, and also reduce the risk of cardiac diseases.

Bottom line:

Reduces high cholesterol and blood pressure. Effective in curbing the risks of cancer and diabetes.

Best way to eat:

Humans can’t easily digest the outer shell of the flax seed. Hence, to ensure complete absorption of the seeds, the best way is to eat ground flax seeds. Sprinkle these coarsely blended seeds to your smoothies, shakes, oatmeal, yogurt etc..,


Pack grounded flaxseeds in an airtight container and store them in your refrigerator.

2. Sunflower seeds

Sunflower seeds these nutrient-rich underrated super seeds are an excellent powerhouse of Vitamin E, monosaturated fats, Vitamin B, heart-healthy fats and protein. Vitamin E in sunflower seeds act as a powerful antioxidant that helps in preventing cell damage, promotes the growth of healthy hair and skin.

This crunchy and nutty seeds also help in combating free radicals thus keeping inflammation at bay. Munching a handful of sunflower seeds helps in reducing both LDL cholesterol and HDL cholesterol.

Bottom line:

This low-carb snack keeps a check for inflammation and cholesterol levels. They are also highly effective in maintaining healthy skin and hair.

Best way to eat:

Add them to your muffin recipes, cookies, salads and your favorites. Salted versions of these seeds should be avoided as they have high sodium levels.

3. Pumpkin seeds

Pumpkin seeds This has a nickname called pepitas. This commonly consumed seed is loaded with ample amounts of Vitamin E, iron, zinc, magnesium, manganese, phosphorus, monounsaturated fats and etc.., Since it is rich in amino acid tryptophan, it helps in inducing better sleep suppressing anxiety levels.

Zinc boosts your body’s immune system. The high level of phytosterols inhibits cholesterol absorption, thereby reducing total and LDL cholesterol besides maintaining healthy blood vessels.

A study found out that pumpkin seeds help in lowering the risk of bladder stones by reducing the amount of calcium in the urine. Pumpkin seed oil reduces the symptoms of overactive bladder and reduces blood pressure.

Bottom line:

These seeds improve heart health and the symptoms of urinary disorders. They also reduce high BP and insomnia.

Best way to eat:

You can easily snack on raw or roasted pumpkin seeds. You can use pumpkin seed oil in salad dressings, dips and can even use it to garnish your soup.

4. Chia seeds

Chia seeds are you a vegetarian looking out for protein-rich foods? No worries! Chia seeds come to your rescue. These are rich in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. Chia seed’s calcium and magnesium promote bone and dental health. Omega-3 hushes the bad fats in your blood called triglycerides thus giving you a healthy heart.

The soluble fiber of chia seeds helps in decreasing cholesterol and stabilizing blood sugar levels. It also makes you feel full for longer periods thus reducing your appetite level and are best for weight loss.

Bottom line:

Reduces the risk of heart diseases and regulates blood sugar levels.

Best way to eat:

Buy it fresh and add them to your desserts. Never buy commercialized craft kits.

5. Hemp seeds

Hemp seeds Hemp seeds constitute 10 grams of protein per ounce and serve as a great source of protein, polyunsaturated fats, magnesium, calcium, iron, omega-3, and omega-6 fatty acids. They contain a plant-based compound called phytosterol that helps in lowering the cholesterol levels. Protein quality of hemp is better than many other plant protein sources. They also contain an important anti-inflammatory fatty acid called gamma-linolenic acid.

Thanks to its omega-3 and omega-6 fatty acids, people with eczema experienced less skin dryness and itchiness after using hemp seed oil supplements for about 5 months. Hilarious fact: Hemp and Marijuana both belong to the cannabis family. But eating hemp can never give you the same effect as smoking marijuana.

Bottom line:

Hemp seeds reduce chronic inflammatory conditions, promote the growth of healthy hair and skin.

Best way to eat:

Just like other seeds, toss this in salads, shakes, smoothies, cereal or yogurt. These seeds add

6. Quinoa Seeds

Quinoa Seeds Quinoa is, in fact, a type of seed, wherein it is often mistaken as a grain. This seed is rich in amino acids, proteins, fiber, magnesium, zinc, and various anti-oxidants. It is low in the glycemic index; hence it can never spike your blood sugar levels meaning it can curb your appetite. Hence this can be considered as the best alternative to white rice. Quinoa burns more calories and is highly versatile which makes it easy to incorporate it in your daily diet chart.

Bottom line:

Quinoa is rich in an antioxidant called quercetin and hence it is rich in protein. It is gluten-free and is best for weight loss.

Best way to eat:

You can substitute your oatmeal breakfast with Quinoa. You can also use it in the place of rice or pasta.

8. Sesame seeds

Sesame seeds these nutrient-dense seeds contain essential minerals such as manganese, copper, zinc, calcium and vitamin B1. In spite of their tiny size, they are rich in protein, fiber, and anti-oxidants. Based on a study, these seeds reduce oxidative stress markers among individuals.

It boosts the production of testosterone in men, thereby boosting sexual health in men. A recent study found out that it increased aerobic capacity in semi-professional athletes reducing muscle damage and oxidative stress.

Bottom line:

Sesame seeds increase your blood count and are incredibly good for your bones and heart.

Best way to eat:

You can sprinkle this on bagels, hamburger buns and etc.., they are extremely easy to add to Indian foods.


Seeds are great powerhouses of protein, healthy fats and antioxidants. They, in fact, reduce the risk of many diseases and help in lowering cholesterol. Try to include above mentioned nutritious seeds to your diet. You will have stupendous health benefits. Hurray!! Have more energy and a slimmer waist using the above-mentioned seeds. All the best for a healthy ‘you’.


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