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 =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s2-chia-seeds.jpg

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 =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s3-rice-seeds.jpg

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

Pumpkin seeds. "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s4-pumpkin-seeds.jpg

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.

Read Also  What is osteoporosis? Treatment, symptoms, medication

Pomegranate seeds

Pomegranate seeds. "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s5-pomegranate-seeds.jpg

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

Quinoa. "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s6-quinoa-seeds.jpg

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

Flax seeds. "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s7-flax-seeds.jpg

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 =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s8-hemp-seeds.jpg

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

Sunflower seeds "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s9-sunflower-seeds.jpg

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.

Read Also  Healthy options: give Pantry a healthy makeover

Sesame seeds

Sesame seeds. "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s10-sesame-seeds.jpg

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.

Pinions

Pine nuts "Src =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s11-pin-nuts-seeds.jpg

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 =" https://images.onhealth.com/images/slideshow/seeds-you-should-be-eating-s12-poppy-seeds.jpg

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.

Reference: https://www.onhealth.com/content/1/seeds_nutrition_benefits

You May Also Like:
Foods with proteins: how to balance proteins, carbohydrates and fats
50 ways to lose your love handles
How does your diet accumulate? According to a survey, many of us lack important nutrients By Elaine Magee, MPH, RD WebMD Weight Loss Clinic

Home remedy to treat constipation – lemon juice
Suffering from constipation? Here is a natural remedy that could do wonders. Constipation is no laughing matter, if left untreated, constipation can lead to

9 health benefits of amla or gooseberries that can keep you healthy!
Image of 9 amla or gooseberry health benefits that can keep you healthy!
The fact that almost all Ayurvedic preparations contain amla or gooseberries is not surprising. It is known that this humble fruit is a rich

How to drink less sugary soda
Eyes that choose an eye doctor
World lupus dayFact sheet on late-onset lupus World Lupus The day is celebrated annually on May 10. World Lupus Day focuses on the need

8 reasons for unexplained bruises on your body
picture for 8 reasons for unexplained contusions on your body
Do you hit yourself in places where you do not even remember hitting or hurting, and the bruise does not go away for months

Dyspepsia: the remorse of a guilty stomach
50 ways to lose your love handles
A Taste of Ireland: St. Patrick's Day Recipes Celebrate with these healthy versions of the comfort food classics. By Elaine Magee, MPH, RD Weight

Heartburn: causes, symptoms, remedies, treatments
A menu board in a restaurant.
Will eating this give me heartburn? To answer this question, we must first understand what heartburn is. It is a burning discomfort, usually in

20 products to make easy meals
50 ways to lose your love handles
Easy change of food Tired of the same as always, just as old for breakfast, lunch and dinner? You do not necessarily need a

Amazing reasons for weight gain
Person with a fat waist.
Why weight gain? The obvious reasons for weight gain are eating more calories than normal or reducing the amount of physical activity in your

Do you feel dizzy or dizzy right after eating? It could be a health problem!
image for Do you feel dizzy or dizzy right after eating? It could be a health problem!
Act soon, before your dizziness makes you faint and face a fatal accident. There may be times when you feel dizzy, light-headed, or nauseated


Leave a Reply

Your email address will not be published. Required fields are marked *