Seeds include all of the necessary beginning elements for complex plants to grow. They’re incredibly nutritious as a result of this, fiber is abundant in seeds. They’re also high in monounsaturated and polyunsaturated fats, as well as numerous vitamins, minerals, and antioxidants. Seeds can help lower blood sugar, cholesterol, and blood pressure when ingested as part of a balanced diet.
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What are seeds?
Seeds are a sort of embryonic plant with a protective outer coat, according to the official description. Following pollen fertilization, the ovule of the plant produces seeds, which are made up of two primary structures: the embryo and the seed coat.
Many different types of seeds are edible and rich in nutrients and health benefits. Sunflower seeds, hemp seeds, and chia seeds are just a few examples of nutrient-dense seeds that can be readily incorporated into a balanced diet.
For good reason, many individuals mix up nuts and seeds. Both are high in nutrients and lend a delicious crunch to recipes. However, the two are botanically distinct. Nuts, on the other hand, are classed as a form of fruit made of a hard shell and an edible seed, whereas seeds are classified as embryonic plants encased by an outer covering.
Nuts and seeds, on the other hand, are high in key nutrients including fiber, protein, and heart-healthy fats. As a result, you should try to incorporate a wide variety of healthful seeds and nuts into your diet to get the benefits of each.
Certain seeds are classified as pseudocereal grains and are frequently utilized in the same way as grains. Quinoa and chia seeds, for example, are technically seeds, but they’re also considered pseudocereal grains.
The nutritional composition and health advantages of the healthy seeds to eat will be discussed as follows:
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1. Flaxseeds
Flaxseeds, also called linseeds, are high in fiber and omega-3 fatty acids, especially alpha-linolenic acid (ALA).
The omega-3 fats, on the other hand, are found in the seed’s fibrous outer shell, which is difficult for humans to digest. As a result, if you want to boost your omega-3 levels, it’s preferable to eat ground flaxseeds.
One ounce of flax seeds has about:
- 150 calories
- 8.1 grams carbohydrates
- 5.3 grams protein
- 11.8 grams fat
- 7.8 grams of dietary fiber
- 1.7 milligrams manganese
- 0.5 milligrams thiamine (31 percent DV)
- 110 milligrams magnesium (27 percent DV)
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
Benefits of Flaxseeds
Flaxseeds also include a variety of polyphenols, particularly lignans, which are powerful antioxidants in the body.
Lignans, as well as the fiber and omega-3 fats found in flaxseeds, can help lower cholesterol and other heart disease risk factors.
Flaxseed consumption reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l, according to one big study that aggregated the findings of 28 others.
Flaxseeds may also aid in blood pressure reduction. Flaxseeds can lower blood pressure, according to a review of 11 research, especially when consumed whole every day for more than 12 weeks.
Flaxseed consumption has been proven in a few trials to reduce tumor growth indicators and cancer risk in women with breast cancer.
This could be because flaxseeds contain lignans. Lignans are phytoestrogens, which are similar to estrogen, the female sex hormone.
Furthermore, similar benefits have been demonstrated in men with prostate cancer.
Flaxseeds may help lessen the risk of diabetes by lowering blood sugar levels, in addition to lowering the risk of heart disease and cancer.
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2. Chia Seeds
Chia seeds are one of the best sources of fiber available when compared to other types of seeds. They also have a high manganese, phosphorus, and calcium content, as well as protein and heart-healthy lipids.
Approximately one ounce of chia seeds contains:
- 137 calories
- 12.3 grams carbohydrates
- 4.4 grams protein
- 8.6 grams fat
- 10.6 grams of dietary fiber
- 0.6 milligrams of manganese (30 percent DV)
- 265 milligrams phosphorus (27 percent DV)
- 177 milligrams of calcium (18 percent DV)
Benefits of Chia seeds
Chia seeds, like flaxseeds, contain a variety of essential antioxidant polyphenols.
Interestingly, consuming chia seeds has been proven to raise ALA levels in the blood in a number of studies. ALA is an essential omega-3 fatty acid that can aid in the reduction of inflammation.
Other omega-3 fats found in oily fish, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be converted by your body from ALA. However, in most cases, the body’s conversion mechanism is inefficient.
Chia seeds have been demonstrated in one study to boost EPA levels in the blood.
Chia seeds may also aid with blood sugar control. Whole and ground chia seeds are equally helpful at lowering blood sugar levels after a meal, according to several studies.
Another study discovered that, in addition to lowering blood sugar, chia seeds may also lower appetite. Chia seeds may also help to lower heart disease risk factors.
In a 12-week study of 20 persons with type 2 diabetes, eating 37 grams of chia seeds per day decreased blood pressure and levels of inflammatory molecules like C-reactive protein (CRP).
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3. Hemp Seeds
Hemp seeds are a great vegetarian protein source. They actually contain more than 30% protein, as well as a variety of other necessary elements.
Hemp seeds are one of the few plants that are complete protein sources, containing all of the essential amino acids that your body cannot produce.
Hemp seeds also offer a higher protein quality than most other plant protein sources, according to studies.
One ounce of hemp seeds has about:
- 161 calories
- 3.3 grams carbohydrates
- 9.2 grams protein
- 12.3 grams fat
- 2 grams of dietary fiber
- 2.8 milligrams manganese (140 percent DV)
- 15.4 milligrams of vitamin E (77 percent DV)
- 300 milligrams magnesium (75 percent DV)
- 405 milligrams phosphorus (41 percent DV)
- 5 milligrams zinc (34 percent DV)
- 3.9 milligrams iron (22 percent DV
Benefits of Hempseed
Hempseed oil has a 3:1 ratio of omega-6 to omega-3 fats, which is considered a healthy ratio. Gamma-linolenic acid, an important anti-inflammatory fatty acid, is also found in hemp seeds.
Many people take hemp seed oil supplements as a result of this.
Hemp seed oil may improve heart health by raising the levels of omega-3 fatty acids in the bloodstream.
The anti-inflammatory properties of omega-3 fatty acids may also aid to alleviate eczema symptoms.
After taking hemp seed oil supplements for 20 weeks, persons with eczema had less skin dryness and itching, according to one study. On average, they also used less skin medicine.
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4. Sesame Seeds
Sesame seeds are widely consumed in Asia, as well as in Western countries, where they are used to make a paste known as tahini.
Copper, manganese, calcium, and magnesium are just a few of the vitamins and minerals found in sesame seeds.
One ounce of dried sesame seeds has about:
- 160 calories
- 6.6 grams carbohydrates
- 5 grams protein
- 13.9 grams fat
- 3.3 grams of dietary fiber
- 1.1 milligrams copper (57 percent DV)
- 0.7 milligrams of manganese (34 percent DV)
- 273 milligrams of calcium (27 percent DV)
- 98.3 milligrams magnesium (25 percent DV)
- 4.1 milligrams iron (23 percent DV)
- 176 milligrams of phosphorus (18 percent DV)
- 0.2 milligrams thiamine (15 percent DV)
- 2.2 milligrams zinc (14 percent DV)
- 0.2 milligrams of vitamin B6 (11 percent DV)
Benefits of Sesame seeds
Sesame seeds, like flaxseeds, are high in lignans, particularly ones called sesamin. Sesame seeds, in fact, are the most well-known dietary source of lignans.
Sesamin from sesame seeds has been found in a few studies to be transformed by your gut bacteria into another type of lignan called enterolactone.
Enterolactone is a lignan that can mimic the sex hormone estrogen, and lower-than-normal levels have been linked to heart disease and breast cancer.
Another study discovered that postmenopausal women who consumed 50 grams of sesame seed powder daily for five weeks had reduced blood cholesterol and better sex hormone status.
Sesame seeds may also aid in the reduction of inflammation and oxidative stress, both of which can exacerbate the symptoms of a variety of diseases, including arthritis.
After ingesting around 40 grams of sesame seed powder every day for two months, persons with knee osteoarthritis had much fewer inflammatory molecules in their blood, according to one study.
Another recent study indicated that semi-professional athletes had considerably reduced muscle damage and oxidative stress, as well as increased aerobic capacity, after eating roughly 40 grams of sesame seed powder each day for 28 days.
5. Pumpkin Seeds
Pumpkin seeds are abundant in antioxidants, healthy fats, and protein, but they’re also high in manganese, magnesium, and phosphorus.
Pumpkin seeds are a high source of phosphorus, monounsaturated fats, and omega-6 fats, and are one of the most widely consumed varieties of seeds.
A 1-ounce serving of pumpkin seeds has:
- Calories: 151
- Fiber: 1.7 grams
- Protein: 7 grams
- Monounsaturated fat: 4 grams
- Omega-6 fats: 6 grams
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Phosphorus: 33% of the RDI
Benefits of Pumpkin seeds
Pumpkin seeds are also high in phytosterols, which are plant substances that may help decrease cholesterol levels in the blood.
Because of their vast spectrum of nutrients, these seeds have been found to provide a lot of health benefits.
An observational study of more than 8,000 participants discovered that those who ate more pumpkin and sunflower seeds had a lower risk of breast cancer.
Pumpkin seeds may help reduce the incidence of bladder stones in children by lowering the quantity of calcium in urine, according to another study.
Bladder stones resemble kidney stones in appearance. They’re caused by the crystallization of certain minerals inside the bladder, which causes abdominal pain.
The pumpkin seed oil has been demonstrated in a few studies to help with symptoms of prostate and urinary diseases.
These studies showed that pumpkin seed oil can help men with enlarged prostates enhance their quality of life by reducing the symptoms of an overactive bladder.
Pumpkin seed oil was also proven to lower blood pressure, boost “good” HDL cholesterol, and relieve menopause symptoms in a trial of postmenopausal women.
