Seeds are small but powerful nutritional ingredients that are valuable. Seeds have been the foundation of plant life for millions of years, but only recently have we recognized their excellent nutritional value. In particular, seeds are rich in dietary fiber, healthy fats, vitamins, and minerals, making them nutritionally excellent. Adding a variety of seeds to meals is an easy yet effective strategy to diversify nutrient intake.

Sprinkle crispy roasted pumpkin seeds on salads, add chia seeds to smoothies, or mix flaxseeds into bread dough. There are many types of seeds, but here is a summary of the "6 healthy seeds" recommended by the American health and nutrition media 'Eat This, Not That.'

 

Chia seed

 

Small but powerful, chia seeds are called a nutritional treasure trove. Two tablespoons of chia seeds provide 9 grams of dietary fiber, 4 grams of protein, and trace nutrients such as iron, magnesium, phosphorus, and zinc. Chia seeds are an excellent source of plant-based omega-3 fatty acids. According to a 2021 meta-analysis, chia seeds help support heart health by reducing total cholesterol, triglycerides, and LDL (bad) cholesterol, while increasing HDL (good) cholesterol. Additionally, chia seeds also help lower blood pressure in patients with type 2 diabetes.

 

 

 

Flaxseed

 

Two tablespoons of flaxseed contain 4g of dietary fiber, 2.5g of protein, and 6g of healthy omega-3 fatty acids. Flaxseed helps alleviate constipation, increase gut microbiome diversity, and lower systolic and diastolic blood pressure. It also aids in reducing blood sugar spikes after carbohydrate-rich meals. Additionally, flaxseed includes important trace nutrients such as copper, manganese, and magnesium.

Hemp seed

 

Hemp seeds rich in healthy fats have an optimal omega-6 to omega-3 fatty acid ratio of 3:1. A high ratio of omega-6 can promote inflammation and cardiovascular disease, so maintaining a low ratio is important for preventing chronic diseases. The traditional Western diet has an omega-6 to omega-3 ratio of 15:1, which is high, but a healthy ratio is considered to be between 3:1 and 5:1. Three tablespoons of hemp seeds provide 10 grams of complete protein, phosphorus, magnesium, thiamine, and manganese, which meets 100% of the daily recommended intake. Try adding hemp seeds to yogurt or smoothie bowls to enjoy a variety of textures.

 

 

 

Quinoa

 

Known as whole grains, quinoa is actually a seed. Adding quinoa to your diet can support heart health. According to a study, quinoa helps reduce risk factors for cardiovascular disease such as triglycerides, total cholesterol, LDL cholesterol, blood 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. Additionally, quinoa can be safely consumed by patients with celiac disease.

 

 

Sesame

 

Sesame seeds, an essential ingredient in Asian and Middle Eastern cuisine, are known to come in three varieties: white, black, and yellow-brown. Sesame seeds are an excellent source of vitamins B1, B3, and B6, with vitamin B6 being particularly vital for the metabolism of carbohydrates, fats, and proteins. The lignan components of sesame seeds are known for their anti-inflammatory and anticancer properties. They can be enjoyed either in the form of tahini, ground and spread, or sprinkled on top of tofu to add a subtle nutty flavor.

 

 

Pumpkin seeds

 

Pumpkin seeds, familiar to Koreans. Whether you peel fresh pumpkins and roast the seeds yourself or buy them at a store, pumpkin seeds are highly nutritious. An ounce (28.34g) of pumpkin seeds contains 8g of protein and magnesium, which accounts for 40% of the daily recommended intake. Additionally, pumpkin seeds are a good source of zinc, phosphorus, potassium, selenium, antioxidants, and healthy polyunsaturated and monounsaturated fats.

 

 

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It seems like a daily staple among the things we eat..

The efficacy is also good.

 

Pumpkin seeds used to be taken out from old pumpkins.

I told you to stop and eat. But...

These days, there are many good products available on the market.