Tiny Seeds with Mighty Benefits
All the building blocks needed to grow into complex plants are found in seeds. This makes them incredibly nutrient-dense.
One excellent source of fibre is seeds. Together with numerous vital vitamins, minerals, and antioxidants, they also have good amounts of polyunsaturated and monounsaturated fats.
Seeds can lower blood pressure, cholesterol, and blood sugar when eaten as part of a balanced diet.
The nutritional makeup and health benefits associated with six of the healthiest seeds available will be discussed in this article.
Flaxseeds
Linseeds, or flaxseeds, are rich in fibre and omega-3 fatty acids, especially alpha-linolenic acid (ALA).
However, the seed’s fibrous outer shell contains omega-3 lipids that are difficult for humans to absorb.
Therefore, ground flaxseeds are the ideal option if you wish to boost your omega-3 levels.
A 1-ounce (28-gram) portion of flaxseeds provides a variety of nutrients, including:
- Calories: 152 kcal
- Fiber: 7.8 grams
- Protein: 5.2 grams
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Manganese: 35% of the RDI
- Thiamine (vitamin B1): 31% of the RDI
- Magnesium: 28% of the RDI
Additionally, flaxseeds include a variety of polyphenols, including lignans, which function as potent antioxidants in the body.
Flaxseeds contain omega-3 fats, fibre, and lignans, which can all help lower cholesterol and other heart disease risk factors.
According to one study, eating flaxseeds lowered “bad” LDL cholesterol levels by an average of 10 mmol/l.
Additionally, flaxseeds may lower blood pressure. According to one analysis, eating whole flaxseeds every day for more than a month can lower blood pressure.
According to a few studies, consuming flaxseeds may lower tumour development marker levels. This could lower the risk of cancer and help those who already have breast cancer.
This could be because flaxseeds contain lignans. Similar to the female sex hormone oestrogen, lignans are phytoestrogens.
Furthermore, comparable advantages have been demonstrated for men with prostate cancer.
Flaxseeds have been linked to a lower risk of blood sugar and cancer as well as heart disease. It might lessen the chance of developing diabetes.
Chia Seeds
Chia seeds and flaxseeds are fairly comparable. In addition to being rich in many other nutrients, they are also good providers of fibre and omega-3 fats.
A portion of chia seeds weighing one ounce (28 grams) includes:
- Calories: 137 kcal
- Fiber: 10.6 grams
- Protein: 4.4 grams
- Monounsaturated fat: 0.6 grams
- Omega-3 fats: 4.9 grams
- Omega-6 fats: 1.6 grams
- Thiamine (vitamin B1): 15% of the RDI
- Magnesium: 30% of the RDI
- Manganese: 30% of the RDI
Chia seeds have several significant antioxidant polyphenols, just like flaxseeds.
It’s interesting to note that consuming chia seeds has been linked to an increase in ALA levels in the blood. ALA is an essential omega-3 fatty acid that can aid in the reduction of inflammation.
ALA can be changed by your body into other omega-3 lipids. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are the products of its conversion. These omega-3 fatty acids are present in oily fish. Nevertheless, the body’s conversion mechanism is typically highly ineffective.
Chia seeds could potentially lower blood sugar. According to a few studies, chia seeds, whole or grounded, work just as well to lower blood sugar levels after a meal.
Another study discovered that chia seeds may lower hunger in addition to lowering blood sugar.
Chia seeds may also reduce heart disease risk factors.
In a 12-week trial including twenty individuals with type 2 diabetes, it was discovered that consuming 37 grams of chia seeds daily lowered blood pressure. Additionally, it reduced the concentrations of certain inflammatory substances, such as C-reactive Protein (CRP).
Hemp Seeds
For vegetarians, Hemp seeds are a great source of protein. They include over 30% protein in them along with a host of other vital elements.
One of the few plants that provides an entire source of protein is hemp seeds. All the necessary amino acids that your body is unable to produce are found in them.
Additionally, research has demonstrated that hemp seeds provide higher-quality protein than the majority of other plant sources.
A serving of hemp seeds weighing one ounce (28 grams) includes:
- Calories: 155 kcal
- Fiber: 1.1 grams
- Protein: 8.8 grams
- Monounsaturated fat: 0.6 grams
- Polyunsaturated fat: 10.7 grams
- Magnesium: 45% of the RDI
- Thiamine (vitamin B1): 31% of the RDI
- Zinc: 21% of the RDI
Hemp seed oil has a about 3:1 ratio of omega-6 to omega-3 lipids, which is regarded as a favourable ratio. Gamma-linolenic acid, a crucial fatty acid with anti-inflammatory properties, is also present in hemp seeds.
This is why a lot of people use supplements containing hemp seed oil.
Because hemp seed oil raises blood levels of omega-3 fatty acids, it may be advantageous for heart health.
The omega-3 fatty acids’ ability to reduce inflammation may also aid in the alleviation of eczema symptoms.
According to one study, consuming hemp seed oil supplements for 20 weeks reduced skin dryness and itching in eczema sufferers. On average, they also needed fewer skin medications.
Sesame Seeds
Like other seeds, the nutrient profile of Sesame seeds is broad. The seeds weighing 28 grams or one ounce contain:
- Calories: 160 kcal
- Fiber: 3.3 grams
- Protein: 5 grams
- Monounsaturated fat: 5.3 grams
- Omega-6 fats: 6 grams
- Copper: 57% of the RDI
- Manganese: 34% of the RDI
- Magnesium: 25% of the RDI
Sesame seeds, like flaxseeds, are rich in lignans, especially sesamin. Sesame seeds are, in fact, the most well-known dietary source of lignans.
According to a few studies, your gut bacteria may transform sesamin into enterolactone, a different kind of lignan.
Acting similarly to the sex hormone oestrogen is enterolactone. Heart disease and breast cancer can result from the body having less of this lignan than usual.
Another study discovered lower blood cholesterol in postmenopausal women who consumed 50 grams of sesame seed powder daily for five weeks. The state of sex hormones was also improved.
Sesame seeds may also reduce inflammation and oxidative stress. Many conditions, including arthritis, might have worsening symptoms due to increased oxidative stress.
One study found that after consuming roughly 40 grams of sesame seed powder daily for two months, patients with osteoarthritis can benefit from it. It results in much lower levels of inflammatory chemicals in their blood.
Another recent study discovered that semi-professional athletes had significantly lower levels of oxidative stress and muscle damage as well as greater aerobic ability. The result can be seen after consuming roughly 40 grammes of sesame seed powder per day for 28 days.
Pumpkin Seeds
Monounsaturated and omega-6 lipids, as well as phosphorus, are all found in abundance in Pumpkins.
Pumpkin seeds weighing one ounce (28 grams) contain the following:
- Calories: 151 kcal
- Fiber: 1.7 grams
- Protein: 7 grams
- Monounsaturated fat: 4 grams
- Omega-6 fats: 6 grams
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Phosphorus: 33% of the RDI
Another excellent source of phytosterols is Pumpkin seeds. Phytosterols are plant chemicals that may help decrease blood cholesterol.
By lowering the amount of calcium in urine, pumpkin seeds may help reduce the likelihood of bladder stones, according to a study conducted on youngsters.
Kidney stones and bladder stones are comparable. They develop as a result of specific minerals crystallising inside the bladder. They cause discomfort in the abdomen.
According to a few studies, pumpkin seed oil helps lessen prostate and urinary tract problems.
An overactive bladder may have fewer symptoms if you use pumpkin seed oil. It might help men with enlarged prostates live better lives.
According to a study on postmenopausal women, pumpkin seed oil may lower blood pressure and raise HDL (the “good”) cholesterol. It might lessen the symptoms of menopause.
Sunflower Seeds
Sunflower seeds are high in monounsaturated fats, vitamin E, and protein. Contains: One ounce (28 grammes) of sunflower seeds
Twenty-eight grams, or one ounce, of sunflower seeds contains:
- Calories: 164 kcal
- Fiber: 2.4 grams
- Protein: 5.8 grams
- Monounsaturated fat: 5.2 grams
- Omega-6 fats: 6.4 grams
- Vitamin E: 47% of the RDI
- Manganese: 27% of the RDI
- Magnesium: 23% of the RDI
Those in their middle years and older may have less inflammation when they consume sunflower seeds. It might lessen the chance of developing heart disease.
Specifically, eating sunflower seeds more than five times a week was linked to lower C-reactive Protein (CRP) levels. It is a vital molecule that contributes to inflammation.
A different study looked at the impact of nut and seed consumption on blood cholesterol levels. The study was conducted on type 2 diabetic postmenopausal women.
Over three weeks, the women included 30 grams of almonds or sunflower seeds in their diet each day.
Both the sunflower seed and the almond groups showed lower LDL and total cholesterol by the end of the research. However, the diet containing sunflower seeds lowered blood triglycerides more than the diet using almonds.
The Bottom Line
Seeds are a fantastic source of fibre, plant-based protein, antioxidant polyphenols, and good fats.
It’s really simple to incorporate seeds into smoothies, yoghurt, salads and muesli. Experts can teach you how to include them in your diet. Healthmug provides free online doctor consultations; it’s a wonderful website for all your nutritional needs.
