Seeds are powerhouse of nutrients and have infinite health benefits to offer. They contain healthy fats, vitamins, minerals and antioxidants. They are important addition to our daily food consumption. Because they are so nutrient-dense, you do not need to eat that many to reap the benefits. The exact serving size varies depending on what kind of seeds you are eating, but a good general guideline is to aim for a 200 calorie serving, around 2 tablespoons a day.
This article will describe the nutritional content and health benefits of five of the healthiest seeds you can eat.
Flaxseeds are packed with protein, vitamin B1, omega-3 fatty acids and important minerals. A great source of soluble fiber, flaxseed lowers cholesterol and makes you feel full. These seeds are beneficial for brain health as well as associated with boosting eye health. Two tablespoons of flaxseeds contain 6 grams of fiber and 4 grams of protein.
Chia seeds are high in iron and folate as well as bone boosting calcium and magnesium. They also contain omega-3 fatty acids and soluble fiber. They are a rich source of protein, especially for vegetarians. The seed is unique because it expands when wet, forming gel that keeps you satiated. They are best foe weight loss and keeps your heart healthy.
Pumpkin seeds are one of the most commonly consumed type of seeds. They are loaded with good amount of vitamin E, zinc, phosphorus, monounsaturated fats and omega-6 fatty acids. These seeds reduce the risk of cancer, especially prostate cancer. Pumpkin seeds have a high concentration of amino acids, which help lower anxiety levels. Roasted pumpkin seeds are an excellent snack.
Sunflower seeds are incredibly nutrient dense food with high amount of Vitamin E and antioxidants that combats free radicals and keeps inflammation at bay. Vitamin E, a powerful antioxidant that protects cell damage, helps maintain healthy hair and skin and prevents cancer. Sunflower seeds also provide blood sugar regulating mineral, manganese. These are an excellent source of folate which boosts immunity.
Sesame is one of the oldest oil crops known; it is high in antioxidants and proteins. These seeds serve a healthy dose of monounsaturated fats. Sesame seeds are an excellent source of calcium and a good source of bone-building phosphorus. These seeds contain powerful antioxidants that have been known to have benefits for memory and heart health. Sesame seeds can also serve as a nut-free substitute for those with food allergies. Sprinkle sesame seeds on salads and stir-fry dishes for an added crunch.
Seeds are rich in nutrients and have many health benefits. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. Need more energy? Want a slimmer waist? There’s a seed for that!
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