5 Healthy Seeds to add to Your Diet


There are different seeds available in the market these days.

This article will explain the numerous benefits and the types of seeds you should be eating daily to maintain good health.

A bowl of chia seeds flax seeds and quinoa kept in a white bowl above a brown chopping board with a small wooden spoon kept a far with flax seeds in it

Seeds are incredibly nutritious and full of vitamins, minerals, and antioxidants. However, not all seeds are created equal. Hence choose the ones that best suit you.

List of Healthy Seeds to add to your Daily Diet

1. Flax seeds- Flax seeds, also known as Linum usitatissimum (botanical name), come from a flax plant that grows no more than 2 to 3 ft tall with slender stems.

flax seeds kept in a brown bowl with a brwon spoon in it and some flax seeds spread on the brown surface below another bowl full of white powder kept beside it

One of the best plant-based food as they are full of nutrients, antioxidants, and fiber.

Flax seeds contain good healthy fats like omega-three fatty acids, which protect your heart and lower the risk of stroke.

It also contains lignans (lignans are excellent plant-based compounds that help lower the risk of cancer, osteoporosis, menopausal symptoms and improve overall health.

The bio-availability of flax seeds is higher if consumed in a ground form, crushed, or milled.

2. Chia seeds- Chia seeds are tiny brown/black seeds derived from the plant Salvia Hispanica (botanical name), a member of the mint family.

chia seeds spread all  over  with a brown spatula showing some chia seeds in it

It is believed to be originated in Central America, and it was a staple diet of the ancient Aztecs and Mayans.

Chia seeds are an excellent source of omega -3 fatty acids, dietary fiber, and protein. It also contains several essential minerals and nutrients like iron, manganese, magnesium, calcium, and zinc.

Research suggests that including chia seeds in a regular diet can help improve cholesterol and blood pressure.

Lately, chia seeds are also used as an egg replacement or to thicken curries because of their capacity to absorb liquid and develop a gelatinous texture.

Chia seeds are pretty versatile, and they can be eaten raw or sprinkled over fruits, salads, yogurt, or porridge.

3. Pumpkin Seeds- They are tiny oval-shaped, and are green in color. It is usually dried and roasted before consumption. 

pumpkin seeds  kpt in a white bowl above a brown surface

Pumpkin seeds are highly nutritious and packed with essential vitamins, minerals, and antioxidants.

Pumpkin seeds contain a good amount of zinc, magnesium, and calcium, which are excellent for women’s health. Zinc supports progesterone production in the body, essential in having a smooth menstrual cycle.

Consuming pumpkin seeds daily also helps to promote good digestion as the seeds are relatively high in dietary fiber.

4. Sesame Seeds- It is derived from the sesamum Indicum plant (botanical name) from the Sunda Islands of Indonesia.

three wooden spoons showing black cream and white sesame seeds above a wooden surface

They contain healthy fats, B vitamins, fiber, antioxidants, protein, and calcium, needed for optimum health. It is also an excellent source of protein for a plant-based diet or vegans.

Sesame seeds work wonderfully in managing PCOS and irregular periods. The seeds contain zinc, magnesium, protein, and calcium, which help regulate female hormones.

Try consuming sesame seeds in the second half of your menstrual cycle.

5. Sunflower Seeds- The seeds are extracted from the botanical name of the sunflower plant (Helianthus annum).

sunflower seeds in a white bowl with a bown sack beneath on a wooden surface and some seeds spread on the wooden surface

The seeds are rich in healthy fat and b-vitamins like thiamine, riboflavin, niacin, pathogenic acid, folate, and choline.

Sunflower seeds are an excellent immunity booster source as they contain vitamin E, zinc, and selenium.

Vitamin E helps fight several infections and diseases, whereas zinc protects us from inflammation, and selenium is known to reduce any inflammation and increase immunity in the body.

Sunflower seeds can also ease PMS symptoms as the vitamin B6 present in the seeds improves mood and releases the happy hormones serotonin.


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