Seeds and its Benefits
- Sweta Limbachiya
- Oct 8, 2023
- 4 min read
Updated: Oct 9, 2023
Seeds have their own benefits and advantages and are a good source of vitamins and minerals. People can easily add it to their diet by sprinkling it as a topping to their meals or desserts, which will not only make your meal delicious but healthy at the same time.
Seeds are a good source of fiber and fats as well. There are monounsaturated and polyunsaturated fats and lots of antioxidants are also available in the market.
Seeds help to lower blood sugar levels, blood pressure, and heart ailments.
Here are Seeds and its health benefits
1. Flaxseed
Flax seeds are a great source of omega-3 fat particularly alpha-linolenic acid(ALA).
The omega-3 fats are contained within the fibrous outer shell of the seed, which humans can not digest.
A 1-ounce of flaxseed contains a mix of nutrients:
Calories- 152
Fiber-7.8 grams
Protein-5.2 grams
Monosaturated fats-2.1 grams
Omega-3 fats
Omega-6 fats
Manganese 35% of RDI
Thiamine:31% of the RDI
Magnesium:28% of RDI
Flaxseeds also contain a number of different polyphenols especially lignans, which act as important antioxidants in the body.
Lignan's antioxidants, fiber, and omega-3 fat present in the flaxseed help to lower levels of cholesterol.
Benefits of eating flaxseed
Reduces the "bad" LDL cholesterol
Reduces blood pressure especially when eaten whole for more than 12 weeks
Reduces the markers of tumor growth in women with breast cancer and prostate cancer in men.
This is one in Seeds and its benefits
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“Seeds are good sources of plant-based, healthy fats, fiber and minerals,”
says registered dietitian Kate Patton
2. Chia seeds
Similar to flax seeds chia seeds are a good source of fiber and omega-3 fatty acids.
1-ounce serving of chia seeds
Calories 137
Fiber:10.6 grams
Protein:4.4 grams
Monosaturated fats:0.6 grams
Omega 3 fats
Omega 6 fats
Thiamine (vitamin B1) 15% of RDI
Manganese:30% of RDI
Magnesium:30%of RDI
Like Flax seeds chia also contain a number of important antioxidant polyphenols.
Here are the benefits of eating chia seeds every day :
Chia seeds can increase ALA(Alpha linoleic acid) ALA is an important omega-3 fatty acid that can help to reduce inflammation. And can help you to improve and lower the level of CRP(c-reactive protein)
Chia seeds have the same amount of omega-3 fatty acids available in oily fish, so it's a good option for vegans or vegetarians.
Helps to reduce the blood pressure as well
Eating chia seeds will make you feel full for a long time, and help you to maintain weight.
And chia seed helps to reduce blood sugar levels as well, as it has a good amount of fiber.
It is good for people with severe heart problems as well.
3. Hemp seeds
Hemp seeds are a good source of protein. As it has a high amount of protein, it makes it a healthy option as well.
Hemp seeds are one of the few plants which has good sources of protein, meaning contain all essential amino acids that your body can not make.
1 ounce of Hemp seeds has a nutrient quotient of
Calories:155
Fiber:1.1 grams
Protein: 8.8 grams
Monosaturated fats:0.6 grams
Polyunsaturated fats:10.7 grams
Magnesium: 45% of RDI
Thaimine (vitamin B1 ) 31% of RDI
Zinc of 21% of RDI
The proportion of omega-6 fatty acids and omega-3 fatty acids is 3:1, which is considered to be a good ratio.
Gamma linolenic acid (GLA) is present in hemp seeds and has anti-inflammatory properties.
For this reason, people who are vegans or vegetarians take as a substitute of oily fish.
Anti-inflammatory properties present t in hemp seed oil help many skin disorders like eczema or dryness.
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4. Sesame seeds
Sesame seeds are commonly consumed in Asia and Western countries as part of a paste called tahini.
Calories:160
Fiber:3.3 grams
Protein: 5 grams
Omega-6 fatty acids-6 grams
Copper -57% of RDI
Magnesese -34% of RDI
Magnesium -25% of RDI
The antioxidant present in sesame oil called sesamin has a tendency to convert into Enterolactone which is also lignan by gut bacteria.
Enterolectone can act like the sex hormone estrogen, and help to reduce the risk of heart and breast cancer.
Sesame oil helps to reduce inflammation and oxidative stress and leads to less risk of having osteoarthritis in old age
5. Pumpkin seeds
Pumpkin seeds are one most consumable seeds, used as a topping. Pumpkin seeds are a good source of phosphorus and omega-6 fatty acids.
Calories 151
Fiber:1.7 grams
Protein:7 grams
Monosaturated fats: 4 grams
Omega-6 fats:6 grams
Manganese: 42% of RDI
Magnesium: 37% of RDI
Phosphorus: 33% of RDI
Phytosterols present in pumpkin seeds help to lower cholesterol.
A higher intake of sunflower and pumpkin seeds will help reduce breast cancer.
Urinary bladder stones and kidney stones can be easily treated by eating pumpkin seeds.
Improving man with enlarged prostate.
6. Sunflower seeds
Sunflower seeds contain a good amount of protein monosaturated fats and vitamin E. 1 ounce of sunflower seed contains:
Calories 164
Fiber: 2.4 grams
Protein: 5.8 grams
Monosaturated fats: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
Reduced inflammation in middle-aged and older people, may help reduce the risk of heart disease.
High intake of nuts and seeds was associated with reduced inflammation.
Consuming sunflower seeds more than five times a week reduces C- C-reactive protein, a key chemical involved in inflammation.
Earth Goods Organic Sunflower Seeds, Non-GMO, Gluten-Free, High Protein 340g
Conclusion
As above we have read about the benefits and facts of different kinds of seeds. In the comment section, you can also write if you know some seeds, don't forget to write about the benefits of it as well.
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