Did you know that seeds are one of the healthiest snacks you can munch on? No wonder! They’re packed with all the nutrients a plant needs to thrive and they’re good for you too. Packed with vitamins, minerals, phytonutrients, and fiber, seeds of all types are a satisfying snack and a crunch and nutrient-dense addition to a bowl of oatmeal. You can bake with them, add them to your morning porridge, and eat some, like pumpkin seeds, straight out of the pack. Let’s look at five of the healthiest seeds you can eat.
Chia Seeds
They’re among the tiniest seeds you’ll find, but they’re packed with nutrients. They’re so nutrient-dense that some nutritionists refer to them as a superfood because of their exceptional nutrient density. And there’s so much to love about them. Chia is a great source of fiber, protein, calcium, iron, and omega-3 fatty acids.
Omega-3s are a healthy type of polyunsaturated fat that some studies link with heart health. The omega-3s in chia seeds are the short-chain variety while the omega-3s you get from fatty fish are in the long-chain form. However, your body can convert a small percentage of the short-chain form to long-chain omega 3s. Some research also suggests that short-chain omega-3s have health benefits independent of this conversion from short-chain to long-chain. So, you can’t go wrong with chia!
Chia seeds expand when you add them to liquid. You can use them alone to make a tasty cereal or pudding or add them to your oatmeal in the morning. You can also stir some into your next container of yogurt. They’re an excellent non-dairy source of calcium, supplying around 20% of the day’s recommended intake. You’ll also benefit from the fiber they offer. One ounce of chia seeds has a whopping 10 grams of fiber, making them a top source of fiber.
Flaxseed
Flaxseed is an excellent source of soluble fiber. Soluble fiber helps lower LDL or “bad” cholesterol levels for better heart health. Flaxseed also contains lignans, phytonutrients that block the effect of estrogen on breast tissue. Some studies suggest this may lower the risk of breast cancer. Flaxseed is also rich in short-chain omega-3s, like chia.
Be sure to grind flaxseed in a coffee grinder before adding the powder to your porridge, yogurt, or smoothie. Grate them into a fine powder before enjoying their goodness. Unless you break their tough outer wall, you won’t absorb their goodness and get the health benefits. You can also add ground flaxseed to baked goods for extra fiber.
What you might not realize is flaxseed also contains polyphenols, antioxidants with anti-inflammatory activity. So, ground flaxseed helps protect against oxidative stress. To get the benefits, sprinkle the ground powder on vegetables, add to soups and yogurt, or add it to your next smoothie.
Sunflower Seeds
Whether you buy them in the shell or already shelled, sunflower seeds are a rich source of vitamin E, an antioxidant vitamin. With the diverse nutritional profile, low-calorie count, and high protein content sunflower seeds are a crunchy snack that’s easy on your blood sugar and waistline.
Sunflower seeds are also a good source of two key minerals: magnesium and zinc. Your body uses magnesium to carry out over 300 chemical reactions, including ones involved in heart, nervous system, muscle, and bone health. Magnesium is also known to counteract the effects of high blood pressure by relaxing blood vessels.
Munching on sunflower seeds may improve your lipid levels too. One study found that eating only 30 grams of sunflower seeds daily led to a drop in LDL cholesterol and triglycerides in post-menopausal women.
Hemp Seeds
Hemp seeds are an ideal source of plant-based protein for vegans and vegetarians since they contain all of the essential amino acids your body needs but can’t make. With 10 grams of protein per serving, the protein content of hemp seeds is nothing to sneeze at.
These seeds from the Cannabis Sativa plant are also rich in omega-3 fatty acids and gamma-linolenic acid, a fatty acid with anti-inflammatory activity. Like sunflower seeds, hemp is an excellent source of heart and bone-healthy magnesium. Enjoy their goodness by sprinkling hemp seeds on vegetables, salads, and into soups, smoothies, and porridge for a nutty crunch.
Pumpkin Seeds
They’re not just for Halloween. Not only are pumpkins high in fiber, protein, and healthy fats like Omega 3s and 6s, but studies have shown that munching on pumpkin seeds may lower your cholesterol. One study showed that eating 1.5 oz of pumpkin seeds a day could reduce LDL (bad) cholesterol by up to 10% and triglycerides by up to 16%. One reason pumpkin seeds lower cholesterol is their high fiber content, but they also are rich in sterols and phytosterols that help reduce LDL cholesterol.
As tasty as they are crunchy, pumpkin seeds are rich in magnesium for bone, heart, muscle, and blood vessel health. Plus, they’re loaded with antioxidants and other healthful phytochemicals like lutein, beta-carotene, and zeaxanthin. Like other seeds, pumpkin seeds are rich in soluble fiber and a good source of plant-based protein.
So, when you carve that Halloween pumpkin, save the seeds and roast them. They’re good for the whole family!
The Bottom Line
Enjoy the exceptional nutrient density that seeds offer and the extra crunch too! Add them to recipes and snack on them as an alternative to less healthy alternatives like potato chips. Enjoy!
References:
- “Pumpkin Seeds: Health Benefits, Nutrients per Serving ….” webmd.com/diet/health-benefits-pumpkin-seeds.
- “Pumpkin seeds pack a healthy punch | American Heart ….” 25 Oct. 2018, heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch.
- “Flaxseed: Health Benefits, Nutrients per Serving ….” webmd.com/diet/health-benefits-flaxseed.
- “Chia Seeds: Health Benefits, Nutrients per Serving, Uses ….” webmd.com/diet/health-benefits-chia-seeds.
- “Effect of pumpkin seed oil on cholesterol fractions and ….” scielo.br/j/cta/a/kcWKvR3jPCQJMTPJGkz9CkB/.
- “Are Sunflower Seeds Healthy? – University Health News.” 21 Apr. 2020, universityhealthnews.com/daily/nutrition/are-sunflower-seeds-healthy/.
- “Hemp Seeds: Are They Good for You? Pros and Cons ….” webmd.com/diet/hemp-seeds-good-for-you.
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