5 Super-healthy Seeds

Thanks to their abundance of nutrients and oils, seeds are an excellent way to make your diet a bit healthier. There is a number of key benefits of including them in your diet. You can eat them cooked or raw but eating them consistently will certainly make a difference. There are many different varieties of seeds, which come in all different sizes, shapes, and colors. Some of the super-healthy seeds are rather popular favorites that are worth focusing on due to their versatility in terms of use and the wide range of nutritional benefits that they offer.


Linseeds
Linseeds are rich with omega-3 content. They are also a fantastic source of dietary fiber, manganese, potassium, and magnesium and great for women who suffer from osteoporosis. They also help lower cholesterol, stabilize blood sugar levels, and make you feel fuller for longer. Make sure to grind them before consuming as omega-3 is more effective if you consume the linseeds crushed. You can also add a large tablespoon to your morning breakfast smoothie or cereal.


Chia Seeds
Chia seeds are also rich with omega-3 fatty acids. They come loaded with a lot of protein, fiber, and other essential antioxidants and minerals that help reduce the risk of diabetes and heart diseases as well as boost the digestive health. You can consume them by adding them in an oatmeal bowl, a smoothie, or even as a chia seed pudding.


Sesame Seeds
With their delicious nutty flavor, sesame seeds have been featured in cuisines around the globe from Middle East to Japan, India, and East Africa. These super-healthy seeds are well-known for their delicious flavor and health benefits. They are a rich source of polyunsaturated fatty acids, vitamins, minerals, and cholesterol-lowering phytosterols that help balance out the hormones, improve blood pressure, and protect heart health. You can put sesame seeds in your everyday veggies while cooking.


Pumpkin Seeds
Pumpkin seeds are a great source of magnesium, calcium, zinc, selenium, copper, iron, B vitamins, and protein. These seeds are excellent for age-related complaints, e.g. hair loss. Also known as pepita, pumpkin seeds are best purchased raw, unsalted, and unroasted. In the winter season, low toasting increases their digestibility and flavor. You can use them raw in soups or on salads or blend them into smoothies and salad dressings.


Sunflower Seeds
Sunflower seeds are tiny but pack quite a punch of healthy, rich nutrients. Zinc, omega-3 fatty acids, and the antioxidant vitamin E in these seeds promote hair growth and protection from environmental toxins. You can use sunflower seeds to make a home-made trail mix to eat as a snack or simply sprinkle them on your food.

Seeds are tiny in size, but they are quite massive in terms of health benefits. The super-healthy seeds listed above can also be coupled with nuts like peanuts and almonds for added taste, in case you are consuming them as a snack.

Photos by: Miguel á Padriñán, Delphine Hourlay, Bruno Scramgnon, Castorly Stock, NastyaSensei, Cathal Mac Anbheatha

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