Healthy seeds: 11 super edible seeds for better nutrition

Filed in: Diseases & Conditions.

Why the seeds?

Bowls of different varieties of seeds.

The seeds are rich in nutrients and have many health benefits. These small but powerful grains are rich in vitamins and minerals that the body needs to function at peak performance. The seeds are extremely versatile and can be easily incorporated into a variety of different recipes. Do you need more energy? Do you want a thinner waist? There is a seed for that!

Chia seeds

Chia seeds "Src ="

Chia has come a long way since she first emerged from funny ceramics in television commercials. These tiny seeds contain 10 grams of fiber in a 2-tablespoon serving. They also contain proteins, Omega-3 fatty acids, antioxidants and minerals such as: iron, calcium, magnesium and zinc.

Chia seeds are easy to add to your favorite dishes. Sprinkle ground or whole on cereal, vegetables or yogurt. Soak them in water to add to cooked cereal, or find a recipe for chia pudding as a healthy and tasty dessert.

Wild rice

Wild rice. "Src ="

Wild rice is actually a seed, a grass seed. It is higher in protein than most other whole grains and contains 30 times more antioxidants than white rice. Wild rice is a good source of fiber and nutrients such as: folate, magnesium, phosphorus, manganese, zinc, vitamin B6 and niacin.

A 2009 study in China found that wild rice could be effective in lower cholesterol and other fats in the blood. Wild rice is extremely versatile and can be substituted for white rice in any dish. It can also be a healthy addition to a salad or soup.

Pumpkin seeds

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Pumpkin seeds are a tasty snack that has 16% of your daily iron needs in just ¼ cup. That same ¼ cup will also give you 5 grams of fiber, which is more than most nuts. In addition, pumpkin seeds are a good source of amino acids, proteins and omega-3 fatty acids, as well as minerals such as zinc and magnesium.

Freshly roasted pumpkin seeds (a Halloween favorite) are an excellent snack, but you can enjoy them all year round sprinkled with oatmeal, baked in muffins, mixed in shakes or added to homemade granola and energy bars.

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Pomegranate seeds

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Pomegranate seeds are small red "jewels" called arils. These arils contain a lot of fiber and 40% of your daily requirement of vitamin C. They also contain antioxidants for the heart called polyphenols, which include: flavonoids, tannins and anthocyanins.

Pomegranate seeds make a sweet and juicy sandwich low in calories. Try them in salads, mixed in yogurt or gelatin.


Quinoa. "Src ="

Quinoa has a remarkably high protein content (15%, or 8 grams per cup), along with amino acids and vitamin E. It also contains an antioxidant called quercetin. This nutty seed can be substituted in grain dishes instead of rice or pasta. Quinoa also makes a healthy gluten-free breading, and you can eat it for breakfast instead of oatmeal.

Flax seeds

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Flaxseed is full of nutrients. Only two tablespoons of flaxseed contain 6 grams of fiber and 4 grams of protein. It is also rich in alpha-linolenic acid, a type of omega-3 fatty acid. Some studies suggest that flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which can help protect the body from Cancer.

Adding flaxseed to your diet is easy. Bake it in muffins. Mix it in salads, yogurt, smoothies, cereals and soups. Ground flaxseed can even be used as a substitute for eggs.

"Linen egg": 1 tablespoon of ground flax seeds plus 3 tablespoons of warm water.

Hemp seeds

Hemp seeds. "Src ="

Hemp seeds are an excellent source of healthy omega-3 and omega-6 fatty acids for the heart. They are packaged in 10 grams of easily digested protein in only 2 tablespoons. Hemp seeds have a mild nutty flavor. They can be eaten alone, added to salads or on top of yogurt. Hemp milk is a good alternative to milk milk.

Sunflower seeds

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Sunflower seeds are high in healthy fats, as well as: proteins, fiber, phytochemicals, selenium, copper and magnesium. According to the USDA, sunflower seeds are "the richest source of vitamin E." Apart from salad dressings, you can add sunflower seeds to bread rolls or recipes, in vegetable or sautéed dishes, in trail mixes and in cereal or yogurt. . Try crushed sunflower seeds as a tasty gluten-free coating for fish or chicken.

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Sesame seeds

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Despite its small size, sesame seeds contain up to 20% protein and lots of fiber. They are rich in the amino acids tryptophan and methionine. Sesame oil is a good choice for salad dressings, as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect. Tahini (ground sesame seeds) is a main ingredient in hummus, and can also serve as a nutless substitute for those with food allergies. Sprinkle sesame seeds on salads or sauteed dishes for additional crunch.


Pine nuts "Src ="

Pine nuts contain all the amino acids along with: vitamin A, thiamine, riboflavin, niacin, vitamin E, copper, iron, manganese and phosphorus. They are also a good source of pinoleic acid, a fatty acid that acts as a natural appetite suppressant. It is known that the monounsaturated fats found in pine nuts lower cholesterol levels in the bloodstream, which in turn, can decrease heart attack and career Risks Like most seeds, you can add them to salads, yogurts, trail mixes, muffins and vegetable dishes.

Poppy seeds

Poppy seeds. "Src ="

Only a teaspoon of tiny poppy seeds contains up to four percent of your recommended daily intake of phosphorus, calcium and iron. Calcium and phosphorus are essential nutrients needed to build healthy bones. Poppy seeds are also a great source of oleic acid, fiber and omega-3 fatty acids. It's easy to add poppy seeds to salad dressings, whole-grain pancakes, muffins or vegetable dishes. Just sprinkle them!

Keep in mind that poppy seeds can cause false / positive narcotic results.


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