Top 8 Healthiest Seeds That You Should Include In Your Diet

Publish On: 06 Jun, 2019 12:49 PM | Updated   |   SJ Desk  
Top 8 Healthiest Seeds That You Should Include In Your Diet


ll these years we as humans have kept learning about the glorious benefits of Nuts in general. But have you ever wondered who are the real powerhouses of all the valuable nutrients?

Seeds – in the whole or ground form. They offer a myriad range of health benefits by being the source of fibre and containing essential fats (polyunsaturated and monounsaturated), antioxidants, vitamins, and minerals.

Recently they have begun receiving their due credit after having proved to be the actual flag bearers of incredible health.
If you are someone looking out for a healthy lifestyle, and constantly feel there’s something missing from your entire health regime, then this article is surely for you.

Let’s have a look below at the top 8 healthiest seeds that you should include in your diet on a regular basis, to achieve that complete nutrition package and a holistically healthy lifestyle.



One of the healthiest seeds enriched with omega-3 fatty acids, especially the Alpha Linoleic Acid (ALA), and a rich source of fiber – are Flaxseeds.
They basically contain lignans (polyphenols), a plant compound that acts as an antioxidant and is also reportedly said to prevent cancer.

Evidence also says that apart from being rich in nutrients, fiber, omega-3 fatty acids, and lignans, Flax seeds are also responsible for treating blood sugars, reducing blood pressure, and reducing Cholesterol levels.
Also apart from that, flax seeds contain vitamins and minerals like Magnesium, Thiamine (Vitamin B1) and Manganese.

Just as an additional piece of information, the fiber of the flax seeds if eaten whole is a little difficult to digest. So better pound it with its outer shell (which actually contains the omega-3 fatty acids) and have it in the ground form.

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Being enriched with minerals like magnesium and zinc, Pumpkin seeds are also said to contain enough iron and fiber to keep your immune system absolutely strong. Studies have mentioned that these seeds help you get a good night’s sleep containing amino acid – Tryptophan. They are also a good source for omega 6 fatty acids, and phosphorous. Apart from that, they also contain monounsaturated fats and proteins.

Loaded with so many nutrients, Pumpkin seeds help you on many grounds particularly reducing bladder stone issues in kids, reducing the risk of breast cancer, lower blood pressure and lower levels of Cholesterol, also it improves prostate symptoms, and much more.

Do savor them as a salted snack or as a topping sprinkled on a salad or oatmeal. Apart from being healthy, they are loaded with great taste.

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I’m assuming after Flax seeds, you must have definitely heard about the Chia seeds as a treasure of nutrients often referred to as yet another super food. Well, it certainly does stay true to its name, it is indeed a treasure of many minerals and vitamins like iron, omega 3 (ALAs), fiber-rich, calcium, Magnesium, zinc, etc.

Very much similar to the flax seeds, Chia seeds help reduce your cholesterol levels, blood sugar levels, blood pressure and moreover, also helps in reducing inflammation through ALA.

Now in case if you are someone who is looking out for weight loss recipes, you might find these tiny bits quite handy. They are known to absorb water 10 times their size and thus help you keep full for a longer time, reducing your appetite. Doesn’t it sound awesome!

Enjoy these after being soaked with water in your favorite juices, smoothies, faloodas, etc.

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A huge part of the Indian recipes, these seeds are packed with immense health benefits and antioxidants. They are referred to as the “Methi” seeds in Indian households and used in many of their recipes to enhance the flavoUrs of certain dishes.

Fenugreek seeds can be soaked in water overnight, ground in a fine paste and applied on your hair as a mask, to prevent hair loss and early greying of hair as well. And yes, it is absolutely effective. And they are also effective for skin issues.

Apart from that, these seeds are said to be extremely beneficial for lactating mothers to help increase the amount of milk.

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Up for a heavy dosage of Vitamin E coupled with glowing skin and lovely looking hair? Well, the Sunflower seeds might be just what you would be looking for.

Enriched with Vitamin E, these seeds also contain Magnesium, copper, proteins, fiber, selenium among others. These seeds have many other benefits apart from skin and hair problems, such as a reduction in inflammation, reduced blood cholesterol for many diabetes 2 type patients, and even prevent bone loss.

Have them salted as a replacement to nuts. 

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In India, people use these green seeds called the fennel seeds or “Saunf” as a mouth freshener to combat bad breath problems and also to help improve digestion post meals. They can be consumed directly or soaked in water.

Indian meal preparations often include these seeds to add in more flavors to the cuisine. Apart from satisfying taste buds, fennel seeds also contain many antioxidants like Quercitin and Kaempferol which are said to protect our bodies from ageing, infections, and even from cancer.

They are indeed a powerhouse of myriad nutrients ranging from calcium, potassium, copper, iron, manganese, zinc, and magnesium to name a few.

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 Well as small as these tiny balls might appear, they contain a yet another dynamo of essential nutrients. A rich source of potassium, calcium, phosphorous, iron, magnesium, manganese, copper, zinc, these truly are loaded with ample goodness.

Just so that you know, the quantity that you should take in for these seeds should rather be monitored, as a heavy dosage can lead to some side effects as well. It is always recommended to consult your doctor before consuming them.

Usually, you will find them in jams and jellies to provide that extra crunch, or even sprinkled on some loaves of bread and bagels.

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 Having an Asian origin, the sesame seeds come in two variants – The black and the white ones (the black being a bit more bitter in taste).

These are completely packed with proteins, fibers, and vitamins like calcium and phosphorous. They are usually consumed as a topping or ground into a fine paste called the Tahini and used in Hummus preparation, or the paste is even used as a base in many Indian gravies.

So next time you come across any seed of the above variants, I’m sure you won’t stop yourself from savoring all the nutrients that they carry, loaded in those tiny sizes.

Now, go ahead and enjoy a happy health!

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