March 05, 2021 3 min read

 What are the Healthiest Seeds? Know the Benefits and Calorie Count that Matters

 The healthiest seeds are everywhere in the world. They earn the name as they are full of valuable nutrients. There are endless ways to include them in your diet. They are full of proteins, fats and heart-healthy fats.

What Are Seeds?

The ovule of the plant produces seeds. It has an embryo and seed coat. Many are edible and full of nutrients. They are an integral part of the daily diet.

Top 6 Benefits of the Healthiest Seeds and Nuts

  1. Weight Loss

Healthy seeds are effective in weight loss. The reason is that they are full of fiber and protein. Fibers help the food to move slowly through the digestive tract and thus giving the feeling of fullness. Similarly, proteins decrease ghrelin levels and regulating the feeling of hunger. 

  1. Digestive Health

The healthiest seeds are high in dietary fibers. Dietary fiber helps to add bulk to the tool to regulate the process. They also have an impact on immune function and mental health.

  1. Blood Sugar Regulation

Fiber in seeds slow the sugar absorption, stabilizes the sugar level. It prevents the body from diabetes as well as heart disease.

  1. Fight Free Radical 

Healthy seeds have an abundant amount of manganese, which plays a vital role in health. It is a cofactor for many enzymes and acts as a powerful antioxidant. 

  1. Good Source of Protein

All healthy seeds cover protein intake to meet your daily needs. Protein helps in wound healing and tissue repair. Lack of proteins in the diet can mask growth. 

  1. Nutrient-Dense

Seeds not only provide protein and fiber but also have enriched micronutrients. They are nutrient-dense foods and are an integral part of a balanced diet.

Top 10 Healthiest Seeds to Eat

The top ten healthiest seeds are:

  1. Flaxseeds

They are a great source of protein and fiber. One ounce of flax seeds has 150 calories. It supports regularity and improves weight loss. It also promotes brain health

  1. Hemp Seeds

Hemp seeds have a large number of healthy fats and proteins. One ounce of hemp seeds has 161 calories. They also improve skin health and promote muscle growth.

  1. Pumpkin Seeds

Pumpkin seeds have enriched quantities of macro and micronutrients and are a quick snack option. They also prevent anemia. One ounce contains 151 calories.

  1. Poppy Seeds

They are a good source of fiber and other micronutrients. One ounce approximately contains 147 calories. They boost bone strength and helps in weight reduction.

  1. Sunflower Seeds

Sunflower seeds are a portable snack. They keep our skin healthy, reduce inflammation, and lowers blood sugar. One ounce has 164 calories.

  1. Chia Seeds

They are the best source of fibers. One ounce of chia has 137 calories. They improve our gut and heart health as well as strengthen our bones.

  1. Sesame Seeds

Sesame seeds strengthen our bones and reduce blood pressure. There are 160 calories in an ounce of sesame seeds. They also protect our body against anemia.

  1. Pine Nuts

Pine nuts support our brain health and keep our bones strong. They are good at blood clotting and improve iron absorption. One ounce has 190 calories. 

  1. Quinoa

Although quinoa is a grain, yet it is a type of edible seed. One cup of cooked quinoa approximately has 222 calories. They are rich in iron, promote muscle, and nerve function.

  1. Pomegranate Seeds

They are full of fiber and low in calories. Half a cup of pomegranate seeds has 72 calories. They maintain blood clotting and boost immune function. They are rich in antioxidants and prevent constipation.

Risks and Side Effects

Few servings of organic seeds a day enhance the quality of the diet. If you have an allergy, then avoid using those seeds and nuts. Increase the intake gradually with high-fiber foods as they can cause bloating. They prove to be the best when a proper diet is a companion.