5 Super Seeds to Consume Daily

Nutrition is packed into seeds. Despite their size, they are packed with dietary fiber, vitamins, minerals, healthy fats, and antioxidants. As part of a wholesome, balanced diet, seeds reduce blood sugar, cholesterol, blood pressure, etc. Mixed seeds are an excellent snack that keeps you full for longer and provides important nutrients. You can add seeds to cereals, smoothies, salads, or use them to replace wheat flour in muffins and bread. There are 5 essential seeds that are best consumed daily for their multiple health benefits.

Chia seeds - Chia is packed with dietary fiber, omega 3 fatty acids, and a number of essential micronutrients. 28 grams of chia seeds provides 10 g dietary fiber, 4.4 g protein, 4.9 g omega 3 fatty acids, vitamin B1, magnesium, and manganese. Chia seeds are rich in multiple antioxidants named polyphenols. Chia seeds were found to increase alpha-linolenic acid or ALA, an anti-inflammatory fatty acid. A randomized control trial reported chia seeds to reduce blood pressure in participants who consumed 35 g/day chia see flour for 12 weeks. Make chia gel by mixing 1/4 cup of water with 1 tablespoon of chia seeds. Wait about 10 minutes. If you're using it as an egg substitute, the serving size is equal to one egg.

Flaxseeds - Flaxseeds are a rich source of fiber and ALA. 28 grams of flax seeds provide 7.8 g fiber, 5.2 g protein, 6.5 g omega 3 fatty acid, 2.1 g monounsaturated fatty acid, and essential minerals. Among the polyphenols in flaxseed are lignans, which act as powerful antioxidants in the body. Flaxseeds are a good source of lignans, as well as fiber and omega-3 fats, which can help reduce cholesterol and other risk factors for heart disease. A large analysis of 11 studies concluded consumption of flaxseed may lower blood pressure slightly. The authors mentioned that the beneficial potential of flaxseed to reduce blood pressure (especially diastolic blood pressure) may be greater when it is consumed as a whole seed and for a duration of >12 weeks.

Pumpkin seeds - Pumpkin seeds contain dietary fiber, omega-6 fatty acids, phosphorus, manganese, magnesium, and other essential nutrients. Having 7 grams of protein in 28 grams of pumpkin seeds makes them a smarter choice to meet daily protein needs for vegans and vegetarians. Many health benefits have been reported from these seeds, likely due to their wide range of nutrients. Pumpkin seeds are also an excellent source of phytosterols, compounds found in plants that decrease blood cholesterol. A study involving 35 post-menopausal women found that pumpkin seed oil helped in relieving menopausal symptoms, lowered blood pressure, and increased 'good' aka HDL cholesterol level. You can pick up pumpkin seeds off the shelf or carve them right out of the pumpkin. Unshelled seeds contain more fiber than shelled seeds. You can eat them on their own or blend them into salads or vegetables for some texture and more nutrition.

Sunflower seeds - Sunflower seeds contain significant amounts of protein, monounsaturated fat, and vitamin E. 28 grams of sunflower seeds provide 47% of the recommended daily intake of vitamin E. Sunflower seeds are also high in protein, omega-6, selenium, B vitamins, and other essential minerals. Middle-aged and elderly people may be less likely to develop heart disease if they consume sunflower seeds. Sunflower seeds are available with or without shells. You can bite off the shells and throw them away if they are in shells. To control sodium intake, choose unsalted or lightly salted foods.

Hemp seeds - Vegetarians can get plenty of protein from hemp seeds. Moreover, they contain more than 30% protein, as well as many other essential nutrients. A serving of hemp seeds contains 8.8 grams of protein, 10.7 grams of polyunsaturated fatty acids, and 21% of the recommended daily intake of zinc. A complete protein source, hemp seeds provide all the essential amino acids that your body cannot make on its own. Hemp seeds also have better protein quality than most other plant proteins, according to studies. Hemp seed oil is composed of roughly 3:1 omega-6 to omega-3 fats, which is considered a healthy ratio. Additionally, hemp seeds contain gamma-linolenic acid, a powerful anti-inflammatory fatty acid. By increasing the amount of omega-3 fatty acids in the blood, hemp seed oil may help improve heart health. Compared to flaxseeds and chia seeds, hemp seeds are bigger and crunchier. Because of this, they are a good texture addition to cereals, yogurts, and salads. Rice and vegetables would also be good topped with them.

In a nutshell - Besides being rich in healthy fats, seeds provide fiber, vegetarian protein, and antioxidant polyphenols. Additionally, they can help reduce the risk of certain diseases. Some seeds contain lignans that may help lower cholesterol and blood pressure risks. To add healthy nutrients to your diet, seeds can easily be added to salads, yogurt, oatmeal, and smoothies.