6 Seeds You Should Eat and Their Health Benefits

Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When incorporated as part of a daily diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

Here are the health benefits of seven of the healthiest seeds you can eat.

1. Flaxseeds: The nutty flax is one of the best dietary sources of soluble fiber. It helps slow down digestion, translating into satiety and blood sugar regulation. It also contains omega-3 fatty acids, which reduces inflammation, and lignans, which can help prevent cancer. You can add them to soups, salads, cereal, raita, and baked dishes.

2. Chia Seeds: Chia seeds are extremely rich in fiber. The fiber in chia swells to form a gel when it mixes with digestive liquids in the gut. This leads to a feeling of satiety and improves blood sugar control. It is high in omega-3 fatty acids and offers strong antioxidant activity. You can sprinkle on your cereal, curd, raita and salads.

3. Sesame Seeds: They are a good dairy-free source of calcium, which is essential for building stronger bones and ensuring healthy muscles function. They also contain copper, which is needed for numerous enzymatic reactions in the body. Black sesame seeds offer greater antioxidant power than the regular off-white kind. While we sprinkle them usually on burger and hot dog buns, but you can throw them in your salads, cooked vegetables, and sandwich fillings. You can add them to smoothies, mix them into yogurt, salads, garnish pastas, or blend them in a dip like hummus. 

4. Pumpkin Seeds: You don’t need to wait for Halloween to add these nutty seeds to your diet. Known as pepitas in Spanish, pumpkin seeds have high levels of unsaturated fats, which keep your body functioning like a well-oiled machine. The seeds contain iron, which helps maintain high energy levels, along with magnesium, testosterone-boosting zinc and vitamin K.

5. Sunflower Seeds: Sunflower seeds are packed with good fats, selenium, copper and antioxidant-rich vitamin E, all of which promote better heart health and avert inflammation. They are also rich in folate, a nutrient that’s vital for women. Also rich in fiber, it keeps you satiated for longer. Add it to anything, cereal, salad, sandwich fillings or even smoothies.

6. Watermelon Seeds: These seeds have a low-calorie count and are rich in micronutrients like zinc, magnesium, potassium, etc. Watermelon seeds boost immunity and heart health and help to control blood sugar levels, thereby occupying a prominent place in the Diabetes Food Chart. Roast or sprout them and eat them like you would any other nut or seed—alone as a snack, tossed on a salad, or sprinkled on smoothies.

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