Seeds are highly rich in nutrients and offer plenty of health benefits. They are a great source of protein, vitamins, minerals, dietary fiber and healthy fats.
Studies have proven that eating seeds every day can help reduce your risk of heart problems and may also offer protection against factors that lead to type-2 diabetes.
Seeds are extremely adaptable and can be easily mixed with a variety of different recipes. You can sprinkle a spoonful of seeds in your favorite dishes, or even have them raw after soaking in water.
Despite being small in size, seeds can provide you with enough energy to last the whole day. This is quite helpful, especially if you are into losing weight.
In this article, we will talk about the top 5 seeds that you should eat every day and their health benefits.
Healthy Seeds You Should Eat Daily
1. Flax Seeds
Flax seeds are a great source of omega-3 fatty acids and dietary fiber. They contain a number of different polyphenols (lignans), which act as important antioxidants in the body. Flaxseeds can help reduce bad cholesterol levels (LDL) & other risk factors in heart disease if eaten whole every day.
Studies have also suggested that taking flaxseeds daily helps improve cardiovascular health and may also protect the body from cancerous disease.
2. Chia Seeds
Chia seeds are also a great source of dietary fiber and omega-3 fatty acids, along with a number of minerals like calcium, iron, magnesium and zinc. Having chia seeds daily reduces blood pressure and levels of several inflammatory chemicals in the body.
Studies have also suggested that chia seeds help lose weight and reduce blood sugar levels. Just make sure to drink plenty of water after having chia seeds as they tend to absorb liquid a lot.
3. Sesame Seeds
Sesame seeds are a good dietary source of lignans (a large group of polyphenols), which have body healing properties. They are rich in beneficial minerals too. Sesame seeds help reduce inflammation and oxidative stress as it has a warming nature. This makes it useful in many disorders like arthritis.
Sesame seeds oil is also known to have anti-inflammatory and therapeutic properties. It is one of the best options for salad dressings and stir-frying.
Also read: Benefits Of Soaking Nuts, Seeds And Grains
4. Pumpkin Seeds
Pumpkin seeds are a wonderful source of heart-healthy fats, phosphorus, magnesium and amino acids. This means they are good for the bones, nerves and heart. In addition, they are a delicious topping and provide a protein-rich addition to your snacks, meals, and smoothies.
Pumpkin seed oil may also help reduce blood pressure, increase good cholesterol (HDL), and improve menopause symptoms in women.
5. Sunflower Seeds
Sunflower seeds contain a good amount of protein and mono-unsaturated fats and are one of the richest sources of vitamin E. They can help reduce the inflammation and risk of heart disease when taken in moderation.
Sunflower seeds have a mild, nutty flavor. They are often roasted to improve the flavor. You can add them to bread recipes, vegetable dishes, cereals, yogurt or trail mixes.
Neha Verma is a diet-conscious food blogger and a spiritual seeker. She likes to share healthy food recipes with pictures on her Instagram. In her free time, you can find her reading books, singing songs or making utterly delicious dishes. Check out her profile @ instagram.com/nutriifyme
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