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Top 5 Seeds You Should Have in Your Diet

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Nutrition is important now more than ever. We live in a fast-paced world where we barely get the time to find the foods that offer the nutritional value we need. There are some seeds that are a very good source of the necessary nutrients, and including them in your diet would be a very good idea.

Seeds are a very good natural source of minerals like healthy fats, zinc, iron and folate. However, since there are not so many foods in our diet, we miss out on these important nutrients. For the most part, a lot of people only get seeds in the form of nuts. There are lots of other options available that you should consider, especially since there are many other healthy seeds and nuts out there.

Here are some of the top healthy seeds and grains that you should have in your diet.

1. Hemp Seeds

Why are hemp seeds important? Hemp seeds are recommended because they are rich in Omega-3 fatty acids, protein and contain more than 30% healthy fat. These seeds also have phytosterols, an ingredient that helps the body reduce the cholesterol level.

Maintaining a good balance between your Omega-6 and Omega-3 fatty acids is necessary in supporting different immune responses in your body. By using hemp seeds, you get the benefit of improved immune responses.

2. Flax Seeds

One of the main benefits of using flax seeds is their antioxidant properties. Apart from that, flax seeds also protect your heart by reducing the risk of stroke. This is through the action of the alpha-linolenic acid. These seeds have also been linked with reducing your cancer risk. There’s no other food you will come across that has as high a concentration of lignans than you will find in flax seeds. A recent study revealed that women have an 18% lower risk of developing breast cancer when they eat flax seeds.

3. Sesame Seeds

The nutritional value of sesame seeds can be attributed to the presence of minerals, vitamins, trace minerals, and natural oils. Sesame seeds are also a good source of folate, thiamin, fiber, vitamin B6 and proteins. High fiber content is useful because it helps with collagen production. Collagen is the ingredient that makes the skin elastic and helps repair damaged tissues. Sesame seeds are also responsible for reducing oxidative stress in the body.

4. Chia Seeds

Chia seeds contain calcium Omega-3 fatty acids and iron. The role of Omega-3 fatty acids in the body includes increasing the presence of HDL cholesterol and protecting you from heart diseases and stroke. In case you’re struggling with your weight, chia seeds can help you manage your appetite, which is a good thing as you strive to meet your fitness goals.

5. Sunflower Seeds

On the list of super seeds for healthy, we must also mention sunflower seeds. These seeds contain two important ingredients that are responsible for a healthy heart; folate and Vitamin E. In terms of the nutritional value, these are important for several reasons. Vitamin E neutralizes free radicals, which eventually prevents the formation of cancer cells. Sunflower seeds also have magnesium, which is useful in improving your mood.

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