The 9 Best Seeds for Your Health
We all try to stay healthy and eat the
freshest fruit and vegetables, but sometimes we forget where these
nutritious natural treats come from – seeds. Many edible seeds are
packed full of nutrients, so if you care about good nutrition, you
should certainly be aware of how seeds can benefit your health.
1. Chia Seeds
Chia seeds have been getting a lot of good
attention in recent years, which makes sense seeing as they're
considered one of the healthiest superfoods out there.
What’s in them?
Chia seeds are loaded with vitamins and minerals, contain ten times more
nutritional fibers than rice, eight times more Omega-3 fatty acids than
salmon, six times more calcium than milk and three times more iron than
spinach. On top of that, they contain an inordinate amount of
antioxidants that fight cell damage.
Why you should eat them
Eating chia seeds can help you lose weight, relieve joint pains, and
protect the body from heart disease and diabetes. The seeds also help
keep your liver in good shape, and since they contain no gluten, they're
perfect for people with celiac disease.
What can you do with them?
These seeds go well with a number of dishes, thanks to their ability to
take on the food’s flavors. Here are some recommendations:
• Cooked, as a side dish
• Added protein for salads
• A crispy coating for chicken or fish
• Added to fruit shakes
• Added while baking bread
2. Hemp Seeds
These are the seeds of the cannabis plant.
Hemp may have great industrial benefits, but its seeds have even greater
health benefits.
What’s in them?
Hemp seeds are the perfect source for all 20 amino acids, including the
nine essential acids our bodies cannot produce on their own. They’re
rich in protein and are a great source of phytochemicals - chemical
compounds that occur naturally in plants and are beneficial to our
health.
Why you should eat them
If you care about your health, you should be eating hemp seeds. They’ll
boost your immune system, bolster your cardiovascular system, and help
with cell regeneration. The seeds do not contain THC (the active
substance in marijuana), and are perfectly safe and legal to consume.
What can you do with them?
The seed’s nutty flavor makes them great as an addition to a variety of
foods:
• Grind into hemp flour to bake with
• Prepare hemp milk
• Add to various pastries
• Raw – as a healthy snack
3. Pomegranate Seeds
This biblical fruit is also an abundant
source of health benefits.
What’s in them?
Rich in antioxidants, pomegranate seeds help fight off the effects of
free radicals, promoting the integrity and health of your cells. Among
those antioxidants, you can find polyphenols, which help prevent cancer
and heart disease. Like most other red fruits, pomegranates are rich in
vitamin C, which is a natural booster for the immune system.
Why you should eat them
The antioxidants keep our body’s building blocks in good shape, as well
as prevent blood clots from forming. Another benefit is maintaining the
elasticity of our blood vessels, which helps blood flow. Finally,
pomegranates also help maintain the integrity of the cartilage in our
joints, preventing the onset of arthritis.
What can you do with them?
These delicious seeds have so much potential:
• Added to green salad
• Pomegranate chicken
• As a delicious juice
• As a topping for a cheesecake
4. Flax Seeds
Flax has been known around the world as a
health booster for years.
What’s in them?
Flax seeds are an excellent source of nutritional fiber, which keeps
your digestive system healthy and functioning properly. They are also
packed with polyphenols and linoleic acid, both of which have many
health benefits for the human body.
Why you should eat them
The fibers in the seeds will help regulate your bowels and provide an
extended sense of satiety. The linoleic acids have powerful
anti-inflammatory properties, and have been shown to stop the
development of tumors. The polyphenols regulate hormone production in
the body, and are particularly recommended for women who are struggling
with PMS and menopause.
What can you do with them?
Known worldwide, flax seeds are also a popular addition to a variety of
dishes, such as:
• A crunchy addition to salad
• Added when baking bread
• Added inside muffins
• Added inside yogurt
5. Pumpkin Seeds
Next time you’re carving out a pumpkin,
keep the seeds – they’re filled with nutrients and proteins.
What’s in them?
Pumpkin seeds are considered to be a perfect source of plant protein.
100 grams of these seeds contain about 54% of the required daily intake
of protein. On top of that, pumpkin seeds contain a lot of vitamin B and
folic acid, as well as a unique chemical called tryptophan-L, which our
brain converts into serotonin, an important neurotransmitter that
elevates our mood.
Why you should eat them
The protein and folic acid in the seeds help build and repair our
muscles. The seeds themselves serve as a powerful antacid. Finally, the
tryptophan-L is a known mood enhancer.
What can you do with them?
These seeds can be eaten after being roasted and salted, or in a variety
of other ways:
• A crunchy, protein-rich addition to salad
• A great topping for soups
• As part of pesto sauce
• In yogurt
6. Sesame Seeds
Sesame seeds are thought to be some of the
first seeds ever to be used, as well as being a source of healthy and
delicious oil.
What’s in them?
The seeds are rich in minerals such as magnesium, iron, potassium,
calcium, zinc, and manganese, and also contain vitamin B and lots of
fiber. They also provide the eater with two special chemicals – sesamin
and sesamolin.
Why you should eat them
The many minerals in the seeds make them a veritable nutritional bomb,
which helps strengthen our bones and regulate cell division, sugar
levels, and salt levels. The sesamin and sesamolin lower bad cholesterol
(LDL) and are only found in sesame seeds.
What can you do with them?
The many uses of sesame include:
• Making tahini
• Making halva (raw tahini with honey)
• Added flavor to string beans
• Delicious topping for bread and savory pastries
7. Sunflower Seeds
Delicious in their own right, they’re also
incredibly healthy.
What’s in them?
Sunflower seeds are a great source of vitamin E, which helps maintain
the health of our cardiovascular system, as well as phytosterols and
magnesium.
Why you should eat them
The vitamin E in the seeds helps prevent and repair damage to blood
vessels. The phytosterols lower LDL levels and boost the immune system.
They also act as an anti-carcinogen.
What can you do with them?
These seeds are available in many food stores, but you should avoid the
roasted and salted versions. Instead, try using fresh seeds when making:
• Salads
• Soups
• Bread
• Chicken and fish
8. Cumin Seeds / Jeera
Cumin is mostly known as a delicious Middle
Eastern spice, but cumin seeds also pack a hefty amount of benefits.
What’s in them?
Cumin seeds are rich in iron, which is beneficial to the liver, and
contain chemicals that stimulate the production of digestive enzymes.
Another powerful ingredient is the large quantity of antioxidants, which
help fight cell damage and the onset of cancer.
Why you should eat them
Iron is highly beneficial for liver and circulatory system health, and
the enzymes in cumin cause your digestive function to speed up and
improve. Cumin is also recommended for a case of a sore throat or a
cold. It also acts as a booster for kidney and immune system function.
What can you do with them?
The seeds can be consumed as is, or in their more popular guise, ground
into a spice. They can be added into a variety of dishes, giving them a
flavor upgrade.
• Base for Indian-style dishes
• Fish filet wrapped in cumin seeds
• Added to stews
• Roasted seeds in salad
• Vegetarian lentil and cumin balls
9.Grape Seeds
Most people prefer seedless grapes, but the
seeds are actually surprisingly healthy.
What’s in them?
Grape seeds are rich in vitamin E, linoleic acid, and flavonoids, which
are antibacterial and antifungal.
Why you should eat them
Grape seed oil has been used as medicine for thousands of years. Grape
seeds keep your circulatory system healthy, have anti-inflammatory
properties, and can reduce diabetes symptoms. Furthermore, they’re rich
in antioxidants, which keep your cells and soft tissues safe from free
radicals.
What can you do with them?
The main use is as an oil, so try the following:
• Stir-fried vegetables in grape oil
• Quinoa in balsamic vinegar and grape oil
• Beef marinated in grape oil
• Natural grape ice cream