Want to eat for your health? 6 nutritious seeds.

Seeds are a valuable food source, packed with small but powerful nutrients. While seeds have been a source of plant life for millions of years, their exceptional nutritional value has only recently been recognized. In particular, seeds are packed with nutrients beneficial to our health, including dietary fiber, healthy fats, vitamins, and minerals, making them a nutritionally superior food. Incorporating a variety of seeds into your diet is a simple yet effective strategy for diversifying your nutritional intake.

You can sprinkle crunchy roasted pumpkin seeds on salads, add chia seeds to smoothies, or mix flax seeds into bread dough. While there are many different seeds, the American health and nutrition media outlet EatThis, NotThat has compiled a list of the "6 Healthy Seeds" recommended.

 

Chia seeds

 

Chia seeds, though small and powerful, are considered a nutrient powerhouse. Two tablespoons of chia seeds provide 9 grams of dietary fiber, 4 grams of protein, and trace minerals like iron, magnesium, phosphorus, and zinc. Chia seeds are an excellent source of plant-based omega-3 fatty acids, and a 2021 meta-analysis found that they support heart health by reducing total cholesterol, triglycerides, and LDL (bad) cholesterol while increasing HDL (good) cholesterol. Chia seeds also help lower blood pressure in people with type 2 diabetes.

 

 

 

flaxseed

 

Two tablespoons of flaxseed contain 4 grams of dietary fiber, 2.5 grams of protein, and 6 grams of healthy omega-3 fatty acids. Flaxseed relieves constipation, increases gut microbiota diversity, and lowers systolic and diastolic blood pressure. It also helps reduce blood sugar spikes after carbohydrate-rich meals. Flaxseed also contains important trace nutrients like copper, manganese, and magnesium.

Hemp seeds

 

Hemp seeds, rich in healthy fats, have an optimal 3:1 ratio of omega-6 to omega-3 fatty acids. High omega-6 levels can promote inflammation and cardiovascular disease, so maintaining a low ratio is crucial for chronic disease prevention. While the traditional Western diet has a high omega-6 to omega-3 ratio of 15:1, a healthy ratio is considered between 3:1 and 5:1. Three tablespoons of hemp seeds provide 10 grams of complete protein and 100% of the daily recommended intake of phosphorus, magnesium, thiamin, and manganese. Add hemp seeds to yogurt or smoothie bowls for a variety of textures.

 

 

 

quinoa

 

Quinoa, known as a whole grain, is actually a seed. Adding quinoa to your diet can support heart health. One study reported that quinoa helped reduce cardiovascular disease risk factors, including triglycerides, total cholesterol, LDL cholesterol, insulin levels, and waist circumference. One cup of quinoa provides 8 grams of protein, making it an excellent source of plant-based protein. A vegan diet that includes quinoa can help address concerns about protein intake. Quinoa is also safe for people with celiac disease.

 

 

sesame

 

Sesame seeds, a staple ingredient in Asian and Middle Eastern cuisine, come in three varieties: white, black, and tan. They're an excellent source of vitamins B1, B3, and B6, with vitamin B6, in particular, essential for carbohydrate, fat, and protein metabolism. The lignans in sesame seeds are known to have anti-inflammatory and anti-cancer properties. Ground into tahini or sprinkled on tofu, they add a subtle, nutty flavor.

 

 

pumpkin seeds

 

Pumpkin seeds are a familiar sight to Koreans. Whether roasted fresh from a pumpkin or purchased at the store, pumpkin seeds are incredibly nutritious. A 1-ounce (28.34-gram) serving contains 8 grams of protein and 40% of the recommended daily intake of magnesium. Pumpkin seeds are also a good source of zinc, phosphorus, potassium, selenium, antioxidants, and healthy polyunsaturated and monounsaturated fatty acids.

 

 

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I think sesame seeds are one of the things I eat every day.

The efficacy is also good.

 

Pumpkin seeds were also taken out from old pumpkins in the past.

I dried it and ate it. But...

There are a lot of good products on the market these days.