9 Healthiest Seeds To Eat For Better Nutrition

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healthiest seeds to eat

We are often so rushed in our life that we do forget to attain the necessary amount of nutrition which is required for the proper functioning of the body. One of the best ways to boost our body with the bout of nutrition is with the healthiest seeds to eat.

All that being said, it is also advised to keep the consumption of the same in check. Seeds not just provide you with the healthy fats, they are actually often found to have high calorie content in them as well.

By the end of this article, you will have a fair idea about everything there is to know about the top healthiest seeds to eat and why they are good for you.

What Are The Types Of Seeds

What Are The Types Of Seeds
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When it comes down to explaining the types of seeds available around, the same is predominantly divided into two distinct categories.

The same includes:

  • Monocotyledonous Seed
  • Dicotyledonous Seed

Both of these variants of seeds are not just different in terms of the appearance and the look but also the morphology of the same does differ from one another.

Top Healthiest Seeds To Eat And Benefits

Top Healthiest Seeds To Eat And BenefitsWe often discard the seeds thinking they wouldn’t taste good or would end up being problem in terms of its impacts on our health when it reality, that is not the case at all. There are a number of seeds available which are not just edible but quite healthy for your body as well.

Check Out These Healthiest Seeds To Consume For A Better Health.

1. Flaxseeds

FlaxseedsThe very first one of the healthiest seeds to eat is most definitely Flaxseed. These brown small edible seeds are very good for one’s health and are actually quite healthy for you as well.

These seeds have been found to be loaded with beneficial amounts of fiber as well as omega-3 fatty acids in them especially the predominant presence of alpha-linoleic acid (ALA).

The presence of the omega-3 fatty acids is predominantly around the outer shell of the seeds which is why it is best suggested to ensure that you consume flaxseeds in the ground form.

Nutritional facts

CompoundsAmount
Calories152 Kcal
Fiber7.8 gms
Protein5.2 gms
Omega-3 fats6.5 gms
Manganese35% of RDI
Vitamin B131% of RDI
Magnesium28% of RDI

Benefits

  • Fibers help improve digestion and even prevent overeating
  • Contains lignans which impose antioxidative properties
  • Reduces cholesterol levels
  • Reduces risks of other diseases
  • Regulates high blood pressure

2. Chia Seeds

Chia SeedsYet another one of the best seeds to eat are the chia seeds. The best part of these seeds is the fact that it does consists of a beneficial and healthy amount of proteins and fibres.

Not just that, chia seeds is also high in iron, folate, calcium, and magnesium as well as omega-3 fatty acids. If you have been trying to lose weight and even reduce the risks of other health issues altogether, chia seeds are possibly the best option around.

Nutritional facts

CompoundsAmount (per 100 grams)
Calories486 Kcal
Total fat31 gm
Sodium16 mg
Potassium407 mg
Total carbs42 gm
Vitamin A1% of RDI
Calcium63% of RDI
Iron42% of RDI
Magnesium83% of RDI

Benefits

  • Loaded with antioxidants to prevent free radical damage
  • Isn’t loaded with a lot of calories
  • Loaded with soluble fiber
  • Helps in losing weight
  • High in omega-3 fatty acids which prevent risks of heart disease
  • Improves bone health
  • Regulates blood sugar levels effectively

3. Wild rice

Wild rice
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The fact about wild rice is the fact that it actually is a seed, a grass seed. These “seeds” are often considered to be one of the best and healthiest seeds to eat, mainly because of the fact that it helps in warding off the unwanted free radical damage in the body very effectively.

Apart from that, it is also quite loaded with a good quantity of protein in it which further helps manage the satiety and the muscle health of an individual. It is also loaded with a good quantity of essential minerals in it – predominantly folate, phosphorus, zinc, magnesium and Vitamin B6 being the primary ones.

Even a conducted study in 2009 found the same to be quite effective in lowering the cholesterol levels in the body.

Nutritional facts

CompoundsAmount (per 100 gm)
Calories357 Kcal
Total fat1.1 gm
Sodium7 mg
Potassium427 mg
Vitamin B620% of RDI
Calcium2% of RDI
Iron11% of RDI
Magnesium44% of RDI

Benefits

  • Helps better digestion
  • Improves heart health
  • Boosts the immune system to keep diseases away
  • Improves and boosts the bone strength
  • Promotes better weight loss
  • Prevents the sign of aging
  • Promotes the overall prospect of growth and repair

4. Hemp Seeds

Hemp Seeds
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Hemp seeds are yet another one of the seeds that are good for you and your health. Not only is it loaded with all the 20 amino acids, but it also has the essential amino acids which are not possible by our body to produce.

Apart from being a good and healthy source of protein, it is also loaded with beneficial phytonutrients which further has been found to have beneficial impacts in boosting one’s immunity and keeping your health in check.

Nutritional facts

CompoundsAmount (per 100 gm)
Protein31.56 gm
Energy585.5 Kcal
Calcium70 mg
Zinc9.9 gm
Iron7.95 gm

Benefits

  • Loaded with beneficial nutrients ensuring to boost one’s health
  • Reduces risks associated with cardiovascular health
  • Improves the skin and skin disorders
  • Loaded with the beneficial amount of proteins in them
  • Reduces symptoms associated with menopause and PMS
  • Improves digestion

5. Sunflower Seeds

Sunflower seedsNext, on the list of the top healthiest seeds to eat are the sunflower seeds. These are often an aversion for some because of how it would taste but the caution is thrown out of the window once the same is dealt with.

The seeds are not just creamy but have a nutty flavour to it. It is loaded with beneficial amounts of Vitamin E and other forms of antioxidants in them which further helps in warding off the problems associated with the free radical damage.

Nutritional facts

CompoundsAmount (per 100 gm)
Calories584 Kcal
Total fat51 gm
Sodium9 mg
Potassium645 mg
Total Carbs20 gm
Protein21 gm
Vitamin A1% of RDI
Vitamin C2% of RDI
Vitamin B665% of RDI
Calcium7% of RDI
Iron29% of RDI
Magnesium81% of RDI

Benefits

  • Reduces inflammation and risks of heart diseases
  • Reduces the risks of diabetes
  • Help improve and regulate the cholesterol levels
  • Regulates the blood sugar levels
  • Promotes better quality of sleep
  • May help with weight loss
  • Can help manage hypertension

6. Pumpkin Seeds

Pumpkin SeedsPumpkin seeds are yet another one of the beneficial and effective seeds that can help boost your health altogether. These seeds are often found to help cope with around 16% of the daily iron requirements of the body.

Not just that, it is also loaded with a good amount of fiber which further helps boost one’s overall health. Apart from that, it is also loaded with beneficial minerals like zinc and even magnesium.

Nutritional facts

CompoundsAmount (per 100 gm)
Calories446 Kcal
Total fat19 gm
Sodium18 mg
Potassium919 mg
Total carbs54 gm
Calcium5% of the RDI
Iron18% of the RDI
Magnesium65% of the RDI

Benefits

  • Loaded with beneficial antioxidants which help ward of free radical damage
  • Reduces risks of certain types of cancer
  • Improves the bladder health
  • Contributes to a healthy heart
  • Lowers the blood sugar levels
  • High in fiber which improves digestion and better satiety
  • Improves fertility in men
  • Promotes better sleep

7. Sesame Seeds

Sesame SeedsOne of the benefits of eating seeds is the fact that it not just tastes good but also boosts your health and well being. Even these are quite loaded with a beneficial amount of lignans and antioxidants which have been found to have amazing effects on your overall health and unnecessary free radical damage.

It has been found to reduce any form of chronic inflammation in the body to promote better health altogether. Not just that, the same has also been found to have amazing impacts on one’s health altogether.

Nutritional facts

CompoundsAmount (per 100 gm)
Calories160 Kcal
Fiber3.3 gms
Protein5 gms
Copper57% of the RDI
Manganese34% of the RDI
Magnesium25% of the RDI
Monosaturated fat5.3 gms

Benefits

  • Beneficial for better hair growth
  • Boosts the skin health
  • Have beneficial anti-aging properties
  • Improves digestion
  • Amazing source of energy

8. Quinoa seeds

Quinoa seeds
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While the quinoa seeds are often times mistaken for the whole grains, in reality, they aren’t. They are actually one of the healthiest foods around, mainly because of the fact that it is loaded with a good amount of proteins and fiber and even the beneficial minerals which do make it a wholesome experience altogether.

Owing to the presence of the high amount of fibers in it, it is often considered to be one of the best options if you are on the lookout for foods to lose weight. It helps in effectively burning calories, thus helping shed off those extra pounds.

CompoundsAmount (per 100 gm)
Energy367.8 Kcal
Protein14.1 gm
Iron4.6 gm
Potassium563 mg

Benefits

  • Loaded with plant antioxidants which help shed off the free radical damage
  • Loaded with an amazing amount of fiber
  • High in protein
  • Has a low glycemic index
  • Loaded with beneficial minerals like iron and magnesium
  • Improves metabolism
  • May help in shedding off those extra pounds

9. Pomegranate Seeds

Pomegranate SeedsYet another one of the amazing seeds to eat is the pomegranate seeds which have been found to have beneficial impacts on one’s body and overall health. Not only are they loaded with a beneficial amount of Vitamin C, but they are also loaded with beneficial fibers.

Not just that, the consumption of pomegranate seeds has been found to have beneficial impacts in boosting your body with the essential requirement of the antioxidants to fight off the unnecessary free radical damage in the body. They are also quite beneficial for someone who has a low red blood cell count in their body.

Nutritional facts

CompoundAmount (per 100 grams)
Calories83 Kcal
Total fat1.2 gms
Sodium3 mg
Potassium236 mg
Total Carbs19 gm
Protein1.7 gm
Vitamin C17% of RDI

Benefits

  • Loaded with antioxidants which helps prevent cancer
  • Prevents the risks of age related diseases
  • Promotes digestion
  • Has anti-inflammatory properties
  • Prevents arthritis

When it comes to talking about the healthiest seeds to eat, the possibilities around are quite abundant. It is important that you ensure to hold back on the consumption and not overdo the same because that tends to have negative impacts even more so. In here, we have mentioned the top 8 best seeds to eat that can boost your health all the more.