7 Healthy Seeds You Need To Add To Your Diet

Most of us love effortless ways to get a boost of nutrients. Seeds might be an answer for that. They might be small in appearance but they are big on vitamins, minerals, and other health goodness.

Here are the healthiest seeds you need in your life.

1. Chia Seeds


There’s a reason why chia seeds are the latest talk of the town. It’s a powerhouse of nutrients. They have been crowned as a superfood because they are packed with antioxidants, fiber, protein, and omega-3 fatty acids. They have been found to lower blood pressure levels, keep blood sugar levels steady, maintain bone health, and reduce inflammation.


You could have them either raw or grounded into your smoothies. Use these seeds to make granolas, or simply sprinkle them over your salad.

2. Hemp Seeds



Hemp seeds are the boss of all seeds protein. They contain all the 20 amino acids, this includes the 9 kinds that our bodies cannot produce. Because they are rich in omega-3 and omega-6 fatty acids, it promotes cardiovascular health. They are rich in magnesium, potassium, calcium, and are loaded with vitamins. Another plus is that it acts an appetite suppressor, so no more overeating!

You could have hemp seeds everyday. Top it off on your salads, mix it in smoothies, bake it into your puddings, or sprinkle it onto your oatmeal.


3. Flax Seeds


Flax seeds are known for their anti-inflammatory properties. They are high in fiber and healthy fats, and low in carbs. These seeds are great to improve the health of your skin and hair because they are the richest source of a plant-based alpha-linolenic acid, a type of omega-3 fatty acid. Flax seeds are also beneficial to people who suffer from Celiac disease because they are anti-inflammatory. It’s also useful to promote digestive health.


One study claims that consuming flax seeds might even lower the chance of breast cancer.1

4. Sunflower Seeds



Did you know just a quarter cup of sunflower seeds meet 80% of your daily vitamin E requirement? This makes them useful to reduce chances of inflammatory diseases. High levels of inflammation have been linked to cardiovascular problems, stroke, diabetes, and Alzheimer’s. Sunflower seeds have been found to lower cholesterol levels, improve bone and skin health.

Add the seeds to homemade scones, muffins, or mix them with their usual healthy snacks like granola.


5. Sesame Seeds


Sesame seeds are 55% oil and 20% protein, this makes them the richest source of oil content from a seed. They are rich in zinc that is useful for healthy hair and skin. They are also known to reduce chances of diabetes and promote a steady blood pressure level. Because of a certain component known as phytate and magnesium traces present in sesame seeds, it reduces the chances of cancer.

Other than your burger buns, you could have these seeds with other baked goods. Or simply toast them.

6. Pumpkin Seeds


Pumpkin seeds are alkaline-forming in nature. Our bodies are constantly trying to maintain a certain pH level. Depending on the food we eat, it either acidifies or alkalines our blood. Since most of the food we consume are acidic in nature, our bodies pull nutrients from reserves found in the bones or somewhere else. When these reserves are over, our bodies are prone to chronic diseases. Enter pumpkin seeds!

They are rich in iron, zinc, and vitamin B. These seeds make a great touch for your salads.

7. Pomegranate Seeds


While these tiny red jewels score big on the taste factor, they score extremely well on the health side too. They are rich in antioxidants, which is helpful to keep away free radicals. They are also known for their vitamin C content and gives you a boost of fiber and potassium.

All you need is to just cut the fruit and spoon ‘em out!