seeds are a great addition to a healthy diet

Seeds provide numerous nutrients, and it is the engine that allows a plant to grow. It is easy to add sources to your diet and increase nutrition. There are many types of seeds that offer different benefits, and here are a few.

What’s the Seed?

The seed is the basic component of any plant. After fertilization, the ovules become seeds. A source is composed of a seed coat, an embryo, and a stem, and an embryo is formed of a radicle and an embryonic axis. The seed is located within a fruit that converts to a new plant when it’s planted. The seed is, therefore, the most important.

Different Seeds You Should Eat

Two types of seeds are predominant in a seed. These are the two types:

• Monocotyledonous seeds
• Dicotyledonous seeds

As their name implies, Monocotyledon seeds have only one cotyledon, and the seed coat has only one outer layer. Dicotyledonous seeds, unlike monocotyledonous, have two cotyledons.

There are many types of seeds that you can add to your diet.

Flaxseeds Overview: Flaxseed is jam-packed with nutrients. Two tablespoons of flaxseed contain 6 grams of fiber and 4 grams of protein. Flaxseed is high in alpha-linolenic acids, a type of omega-3 fatty acid. Flaxseed consumption can improve cardiovascular health and protect the body against cancer.

Health Benefits:

• Protects against cancer
• Increases your cardiovascular health
• Weight loss aids
• Hair growth is possible with this powerful product

Nutritional facts & value: One tablespoon of ground flaxseed contains the following:

• Calories: 37
• Protein: 1.3 grams
• Carbohydrates: 2 grams
• Fiber: 1.9g
• Total fat: 3 grams
• Saturated fat: 0.3g
• Monounsaturated fat: 0.5 g
• 2.25 grams of polyunsaturated fat
• 1,597 mg Omega-3 fatty Acids
• Vitamin B1: 8% RDI
• Vitamin B6: 2% RDI
• Folate: 2% RDI
• Calcium: 2% of RDI
• Iron: 2% from the RDI
• Magnesium: 7% RDI
• Phosphorus: 4% RDI
• Potassium: 2% RDI

Chia Seeds

Overview: These tiny seeds are packed with 10 grams of fiber per 2-tablespoon serving. These seeds also contain omega-3 fatty acids and antioxidants and minerals such as iron, calcium, and magnesium.

Health Benefits:

• High in nutrients
• It helps lower blood pressure,
• It gives you strength for your bones
• Weight loss aids

Nutritional facts & value: Only 1 ounce (28g or two tablespoons!) of chia seeds has the following:

• Calories: 138
• Protein: 4.7 grams
• Fat 8.7 grams
• Alpha-linolenic Acid (ALA): 5g
• Carbohydrates: 11.9g
• Fiber: 9.8 Grams
• Calcium: 14% Daily Value (DV).
• Iron: 12% from the DV
• Magnesium: 23% DV
• Phosphorus: 20% DV
• Zinc: 12% in the DV
• Vitamin B1 (thiamine), 15% of the DV
• Vitamin B3 (niacin), 16% of the Daily Value

Rajgira Seeds

Overview: Rajgira or Amaranth is not technically a grain like wheat, rice, or oats, and this is why the flowers of this plant often fall under the “grain” category.

Health Benefits:

• Helps In Weight Loss
• Protects Against Cancer
• Combats Inflammation
• Increases muscle strength
• Aids In Digestion
• Heart Health Promotion

Nutritional facts & value: One cup (246g) of cooked amaranth provides the following nutrients:

• Calories: 251
• Protein: 9.3 grams
• Carbohydrates: 46g
• Fat: 5.2 Grams
• Manganese: 105% RDI
• 40% of the RDI goes to magnesium
• Phosphorus: 36% RDI
• Iron: 29% of RDI
• Selenium: 19% RDI
• Copper: 18% of RDI

Sunflower seeds

Overview: Sunflower seeds contain high amounts of healthy fats and fiber, protein, phytochemicals, selenium, and copper. Vitamin E is the richest source.

Health Benefits:

• Anti-inflammatory
• Boost heart health
• Immunity booster
• Good for pregnancy

Nutritional facts and value: A one-ounce serving of dried, roasted sunflower seeds contains –

• Calories: 165
• Total Fat: 14 grams
• 1.5g saturated fat
• 3 grams of monounsaturated fat
• 9g polyunsaturated fat
• Cholesterol: 0 mg
• Sodium: 1 milligram
• Carbohydrates: 7 grams
• Fiber: 3 grams
• Sugars: 0 grams
• Protein: 5.5 grams
• Vitamin A: 2.5 IU (0% Daily Value)
• Vitamin C: 0.5 mg (4% DV)
• Calcium: 20 mg (2% DV).
• Iron: 1 milligram (6% DV)

Pumpkin Seeds

Overview: Pumpkin seeds are a delicious snack that can be used as an iron source. They contain about 16% of the daily iron requirements. They are rich in amino acids, protein, omega-3s, and minerals like zinc and magnesium. They are also high in fiber.

Health Benefits:

• Antioxidants high
• Weight loss and weight gain.
• Certain cancer risks are reduced
• Improves bladder health
• Magnesium is high
• It lowers blood sugar levels and improves heart health

Nutritional facts & value: 1 ounce (28-grams) of serving contains:

• Fiber: 1.7g
• Carbohydrates: 5 Grams
• Protein: 7 grams
• Fat: 13g (6 of which are omega-6s).
• Vitamin K: 18% of RDI
• Phosphorus: 33% RDI
• Manganese: 42% RDI
• Magnesium: 37% RDI
• Iron: 23% of RDI
• Zinc: 14% RDI
• Copper: 19% of RDI

Basil Seeds

Overview: Sabja or basil seeds, black seeds with incredible health benefits, look like Chia seeds. They are native to India, are high in protein, essential fats, and carbs, and have a lot of fiber. They are low in calories, which is surprising considering their origin.

Health Benefits:

• Filled with fiber
• Gut health supports
• Blood sugar control is improved with this product
• Minerals are a good source

Nutritional facts and Value: 100g (g) of Indian basil seeds contain:

• 8 grams of protein
• 8g of lipids
• 8 grams of carbohydrate
• 6 g fiber
• 27 mg (mg), iron
• 55 mg magnesium
• 58 mg of zinc

Hemp Seeds

Overview: Hemp seeds can be considered one of the most healthy seeds. Hemp seeds contain 20 amino acids, including nine essential amino acids that the body can’t produce. They also contain proteins that boost immunity and eliminate toxins from your body.

Health Benefits:

• Protects the brain
• Heart health boosted
• Reduce inflammation
• Improve skin conditions
• It improves arthritis conditions

Nutritional facts & value: Three tablespoons (30gms) of hemp seeds have 166 calories and the following nutrients.

• Calories: 166.
• Protein: 9.47 grams.
• Fat: 14.6 grams.
• Carbohydrates: 2.6 grams.
• Fiber: 1.2 grams.
• Sugar: 0.45 grams.

Pomegranate Seeds

Overview: Pomegranate arils, also known as pomegranate seeds, are rich in fiber and contain 40% of your daily vitamin C requirement.

Health Benefits:

• Pomegranate contains two plant compounds
• Anti-inflammatory
• Prostate cancer is being combated
• Breast cancer prevention
• Lower blood pressure
• It helps to reduce joint pain and arthritis

Nutritional Facts and Value: One cup of pomegranates (174g) has:

• Fiber: 7 grams
• Protein: 3 grams
• Vitamin C: 30% of RDI
• Vitamin K: 36% RDI
• Folate: 16% RDI
• Potassium: 12% RDI

Apricot Kernels

Overview: The apricot seed is a small but powerful vegetable linked with possible cancer treatment. It is located in the middle of an apricot rock.

Health Benefits:

• Aids digestive health
• Lower blood pressure
• Heart health is improved
• Reduces inflammation and arthritis
• Eye health and vision improvement
• Supports liver health
• Mental health support

Information and Value about Nutrition:

Apricots have many similarities to almonds in terms of their properties and uses. Apricot kernels are composed of:

• Oil at 45-50 percent
• 25 percent protein
• Carbohydrates up to 8 percent
• The fiber content of 5 percent

Sesame Seeds

Overview: The health benefits of sesame seeds are numerous, and they have been used in folk medicine for thousands of years. They can protect against diabetes and heart disease.

Health Benefits:

• Fiber is a good source
• Lowers cholesterol and lowers triglycerides
• Plant protein
• Lower blood pressure
• Healthy bones
• Inflammation is reduced
• Controls blood sugar levels
• Antioxidants rich

Nutritional facts & value: One-quarter cup of dried sesame seed contains-

• Calories: 206
• Protein: 6 grams
• 18 grams of fat
• Carbohydrates: 8 g
• Sodium: 4 milligrams
• 4 grams fiber
• Sugar: 0 grams

Grape Seeds

Overview: Grapeseed antioxidants include phenolic acids and anthocyanin. Flavonoids and oligomer proanthocyanidin compounds are also abundant.

Health Benefits:

• Lowers blood pressure
• Increases blood flow
• Reduces oxidative stress
• Increases bone strength and collagen levels
• As your brain ages, it will support you.
• Increases kidney function
• Protect your liver and reduce the risk of developing cancer

Information and Value about Nutrition:

• 35 percent fiber
• 3 percent minerals
• 11 percent protein
• 7 percent water
• Oils at 20%

Caraway Seeds

Overview: Caraway is an unusual spice that has been used for centuries in herbal medicine and cooking. Caraway can be used medicinally as a tea or supplement, and it is also possible to apply its essential oils directly to your skin.

Health Benefits:

• Inflammation is reduced
• Enhances healthy digestion
• Weight loss promoted

Information and Value about Nutrition:

Caraway can be found in just one tablespoon (6.7g)

• Calories: 22
• Protein: 1.3 grams
• Fat: 0.9 Grams
• Carbohydrates: 3.34g
• Fiber: 2.6g
• Copper: 6.7%
• Iron: 6.1% for Women
• Magnesium: 5.4% DV
• Women: Manganese at 4.8%
• Calcium: 3.6% of DV

Zinc: 4.6% women

Similar FAQs

Q1. Q1. Are all varieties of pumpkin seeds edible

All Pumpkin seeds can be eaten. Both are delicious and healthy.

Q2. Q2. Are sesame seeds considered a nut?

Sesame seeds can be classified as seeds, but not nuts. However, sesame seed proteins may look similar to those in nuts.

Q3. Q3. Are there different kinds of sesame seeds?

There are three types of sesame seeds: white, brown, and black. There are three colors: black, white, and brown.

Q4. Q4. Which seeds are the best for weight loss?

• Flaxseeds.
• Chia seeds.
• Pumpkin seeds
• Sunflower seeds
• Hemp seeds
• Sesame seeds

Q5. Q5. Which seeds are good for the skin?

The best seeds for skin are most them, including sunflower seeds, flax seeds, and pumpkin seeds.

Q6. Q6. Is it healthy to eat seeds every day?

A subtle intake of seeds can help with weight loss and skin health.

Bottom Line

Seeds are a great source of healthy fats and vegetarian protein and fiber and antioxidant polyphenols. They may help lower your risk of certain types of cancer, lower your cholesterol, and help prevent heart disease. It is easy to add seeds to smoothies, yogurt, oatmeal, and salads.

Start your day with a healthy, nutritious, and refreshing breakfast. Fit and Flex Granola should be a regular part of your morning routine. Granola is a super-healthy breakfast cereal that’s very popular. Granola can be used in many different diets. There are many flavors, combinations, and varieties to choose from. Granola comes in various delicious flavors, including multigrain crispies and rice puffs.

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