Adding a variety of seeds to your diet is an easy way to squeeze some extra nutrients into your day. So which are the healthiest seeds to eat? Here are the 10 best seeds for your health, plus a few of the main health benefits that each of the healthiest seeds below has to offer.
Flaxseed Nutrition Facts
Flaxseeds are a great source of protein and fiber, as well as key micronutrients like manganese, thiamine, and magnesium. One ounce of flax seeds contains approximately:
- 150 calories
- 8.1 grams carbohydrates
- 5.1 grams protein
- 11.8 grams fat
- 7.6 grams of dietary fiber
- 0.7 milligrams of manganese (35 percent DV)
- 0.5 milligrams thiamine (31 percent DV)
- 110 milligrams magnesium (27 percent DV)
- 180 milligrams phosphorus (18 percent DV)
- 0.3 milligrams copper (17 percent DV)
- 7.1 micrograms selenium (10 percent DV)
- Supports Regularity
- Improves Weight Loss
- Keeps You Feeling Full
- High in Bone-Building Manganese
- Promotes Brain Health
2. Pumpkin Seeds
Pumpkin Seed Nutrition Facts
Not only are pumpkin seeds high in healthy fats and protein, but they’re also rich in manganese, magnesium, and phosphorus as well. One ounce of dried pumpkin seeds contains approximately:
- 151 calories
- 5 grams carbohydrates
- 6.9 grams protein
- 12.8 grams fat
- 1.1 grams of dietary fiber
- 0.8 milligrams of manganese (42 percent DV)
- 150 milligrams of magnesium (37 percent DV)
- 329 milligrams phosphorus (33 percent DV)
- 4.2 milligrams iron (23 percent DV)
- 0.4 milligrams copper (19 percent DV)
- 14.4 micrograms of vitamin K (18 percent DV)
- 2.1 milligrams zinc (14 percent DV)
Pumpkin Seed Benefits
3. Poppy Seeds
Poppy Seed Nutrition Facts
Poppy seeds are a good source of fiber, plus contain a hearty dose of manganese and calcium. One ounce of poppy seeds contains approximately:
Poppy Seed Benefits
4. Sunflower Seeds
Sunflower Seed Nutrition Facts
Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine, and manganese. One ounce of dried sunflower seeds contains approximately:
Sunflower Seed Benefits
5. Chia Seeds
Chia Seed Nutrition Facts
Compared to other types of seeds, chia seeds are one of the best sources of fiber available. They also supply a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats. One ounce of chia seeds contains approximately:
6. Sesame Seeds
Sesame Seed Nutrition Facts
Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium, and magnesium. One ounce of dried sesame seeds contains approximately:
Sesame Seed Benefits
7. Pine Nuts
Pine Nut Nutrition Facts
Despite their name, pine nuts are actually classified botanically as a type of seed. In addition to being a great source of vitamin K, pine nuts are also high in vitamin K, copper, and magnesium. One ounce of pine nuts contains approximately:
Pine Nut Benefits
8. Quinoa
Quinoa Nutrition Facts
Quinoa can often be found on the list of healthy seeds and grains because it’s prepared and consumed as a grain but is actually considered a type of edible seed. One cup of cooked quinoa contains approximately:
Quinoa Benefits
9. Pomegranate Seeds
Pomegranate Seed Nutrition Facts
Pomegranate seeds are low in calories yet jam-packed with fiber, vitamin K and vitamin C. A half-cup serving of pomegranate seeds contains approximately:
Pomegranate Seed Benefits
Enjoying a few servings of organic seeds per day is a great way to enhance the quality of your overall diet. Not only that, but they’re also easy to enjoy, and there are a number of different recipes out there for how to roast pumpkin seeds, how to eat chia seeds, the proper way to prepare quinoa, and more.
If you have an allergy or experience any adverse side effects after eating certain seeds, discontinue use and discuss with your doctor. Food allergy symptoms like hives, itching or rashes can often be indicative of a serious problem.
As with any high-fiber food, it’s important to increase your intake gradually to prevent digestive issues like bloating or constipation. Be sure to also drink plenty of water, which helps promote the passage of food through the body and keeps you hydrated.
Finally, while adding a serving or two of roasted pumpkin seeds to your diet can definitely be beneficial, it’s unlikely to have much of an impact unless combined with a nutritious, well-rounded diet and healthy lifestyle. In addition to the healthiest seeds, fill your diet with a variety of fruits, veggies, whole grains, protein foods and healthy fats to maximize the potential health benefits.
Final Thoughts on Healthiest Seeds to Eat
Seeds are defined as any type of embryonic plant that is surrounded by a protective outer covering. Nutritionally and botanically, there are many similarities and differences between seeds and other ingredients, such as nuts, beans and grains.
In addition to being high in protein and nutrient-dense, the healthiest seeds are associated with several benefits, including increased weight loss, improved digestive health, and better blood sugar control.
A few of the healthiest seeds include flax, pumpkin, poppy, sunflower, chia, sesame, pomegranate seeds, quinoa, and pine nuts.
Adding a few servings of the healthiest seeds to your daily diet can have a huge impact on overall health and wellness.
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- Good Source of Antioxidants
- Enhances Regularity
- Quick and Convenient Snack Option
- High in Plant-Based Protein
- Helps Prevent Iron-Deficiency Anemia
3. Poppy Seeds
Poppy Seed Nutrition Facts
Poppy seeds are a good source of fiber, plus contain a hearty dose of manganese and calcium. One ounce of poppy seeds contains approximately:
- 147 calories
- 7.9 grams carbohydrates
- 5 grams protein
- 11.6 grams fat
- 5.5 grams of dietary fiber
- 1.9 milligrams of manganese (94 percent DV)
- 403 milligrams calcium (40 percent DV)
- 97.2 milligrams magnesium (24 percent DV)
- 244 milligrams phosphorus (24 percent DV)
- 0.5 milligrams copper (23 percent DV)
- 0.2 milligrams thiamine (16 percent DV)
- 2.2 milligrams zinc (15 percent DV)
- 2.7 milligrams iron (15 percent DV)
Poppy Seed Benefits
- Improves Digestive Health
- Boosts Bone Strength
- Fights Free Radicals
- Aids in Chronic Disease Prevention
- Amps up Weight Loss
4. Sunflower Seeds
Sunflower Seed Nutrition Facts
Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine, and manganese. One ounce of dried sunflower seeds contains approximately:
- 164 calories
- 5.6 grams carbohydrates
- 5.8 grams protein
- 14.4 grams fat
- 2.4 grams of dietary fiber
- 9.3 milligrams of vitamin E (47 percent DV)
- 0.4 milligrams thiamine (28 percent DV)
- 0.5 milligrams of manganese (27 percent DV)
- 0.5 milligrams copper (25 percent DV)
- 91 milligrams magnesium (23 percent DV)
- 14.8 micrograms selenium (21 percent DV)
- 0.4 milligrams of vitamin B6 (19 percent DV)
- 63.6 micrograms folate (16 percent DV)
Sunflower Seed Benefits
- Convenient and Portable Snack
- Keeps Skin Healthy
- Reduces Inflammation
- Maintains Healthy Cholesterol Levels
- Lowers Blood Sugar
5. Chia Seeds
Chia Seed Nutrition Facts
Compared to other types of seeds, chia seeds are one of the best sources of fiber available. They also supply a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats. One ounce of chia seeds contains approximately:
- 137 calories
- 12.3 grams carbohydrates
- 4.4 grams protein
- 8.6 grams fat
- 10.6 grams of dietary fiber
- 0.6 milligrams of manganese (30 percent DV)
- 265 milligrams phosphorus (27 percent DV)
- 177 milligrams of calcium (18 percent DV)
- Chia Seed Benefits
- Supports Gut Health
- High in Plant-Based Protein
- Strengthens Bones
- Improves Heart Health
- Prevents Constipation
6. Sesame Seeds
Sesame Seed Nutrition Facts
Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium, and magnesium. One ounce of dried sesame seeds contains approximately:
- 160 calories
- 6.6 grams carbohydrates
- 5 grams protein
- 13.9 grams fat
- 3.3 grams of dietary fiber
- 1.1 milligrams copper (57 percent DV)
- 0.7 milligrams of manganese (34 percent DV)
- 273 milligrams of calcium (27 percent DV)
- 98.3 milligrams magnesium (25 percent DV)
- 4.1 milligrams iron (23 percent DV)
- 176 milligrams of phosphorus (18 percent DV)
- 0.2 milligrams thiamine (15 percent DV)
- 2.2 milligrams zinc (14 percent DV)
- 0.2 milligrams of vitamin B6 (11 percent DV)
Sesame Seed Benefits
- Promotes Healthy Blood Cell Formation
- Strengthens Bones
- Good Source of Protein
- Reduces Blood Pressure
- Protects Against Anemia
7. Pine Nuts
Pine Nut Nutrition Facts
Despite their name, pine nuts are actually classified botanically as a type of seed. In addition to being a great source of vitamin K, pine nuts are also high in vitamin K, copper, and magnesium. One ounce of pine nuts contains approximately:
- 190 calories
- 3.7 grams carbohydrates
- 3.9 grams protein
- 19.3 grams fat
- 1 gram of dietary fiber
- 2.5 milligrams of manganese (124 percent DV)
- 15.2 micrograms of vitamin K (19 percent DV)
- 0.4 milligrams copper (19 percent DV)
- 70.9 milligrams of magnesium (18 percent DV)
- 162 milligrams phosphorus (16 percent DV)
- 2.6 milligrams of vitamin E (13 percent DV)
- 1.8 milligrams zinc (12 percent DV)
Pine Nut Benefits
- Supports Brain Function
- Maintains Healthy Blood Clotting
- Keeps Bones Strong
- Improves Iron Absorption
- Versatile and Easy to Enjoy
8. Quinoa
Quinoa Nutrition Facts
Quinoa can often be found on the list of healthy seeds and grains because it’s prepared and consumed as a grain but is actually considered a type of edible seed. One cup of cooked quinoa contains approximately:
- 222 calories
- 39.4 grams carbohydrates
- 8.1 grams protein
- 3.6 grams fat
- 5.2 grams of dietary fiber
- 1.2 milligrams manganese (58 percent DV)
- 118 milligrams magnesium (30 percent DV)
- 281 milligrams phosphorus (28 percent DV)
- 77.7 micrograms folate (19 percent DV)
- 0.4 milligrams copper (18 percent DV)
- 2.8 milligrams iron (15 percent DV)
- 0.2 milligrams thiamine (13 percent DV)
- 2 milligrams zinc (13 percent DV)
- 0.2 milligrams riboflavin (12 percent DV)
- 0.2 milligrams vitamin B6 (11 percent DV)
Quinoa Benefits
- Complete, Plant-Based Protein
- Good Source of B Vitamins
- Supports Regularity
- Rich in Iron
- Promotes Muscle and Nerve Function
9. Pomegranate Seeds
Pomegranate Seed Nutrition Facts
Pomegranate seeds are low in calories yet jam-packed with fiber, vitamin K and vitamin C. A half-cup serving of pomegranate seeds contains approximately:
- 72 calories
- 16.3 grams carbohydrates
- 1.5 grams protein
- 1 gram fat
- 3.5 grams of dietary fiber
- 14.3 micrograms of vitamin K (18 percent DV)
- 8.9 milligrams of vitamin C (15 percent DV)
- 33 micrograms folate (8 percent DV)
- 205 milligrams potassium (6 percent DV)
- 0.07 milligrams of vitamin B6 (4 percent DV)
- 31 milligrams phosphorus (3 percent DV)
Pomegranate Seed Benefits
- Maintains Normal Blood Clotting
- Boosts Immune Function
- Rich in Antioxidants
- Aids in Weight Management
- Prevents Constipation
- Risks and Side Effects
Enjoying a few servings of organic seeds per day is a great way to enhance the quality of your overall diet. Not only that, but they’re also easy to enjoy, and there are a number of different recipes out there for how to roast pumpkin seeds, how to eat chia seeds, the proper way to prepare quinoa, and more.
If you have an allergy or experience any adverse side effects after eating certain seeds, discontinue use and discuss with your doctor. Food allergy symptoms like hives, itching or rashes can often be indicative of a serious problem.
As with any high-fiber food, it’s important to increase your intake gradually to prevent digestive issues like bloating or constipation. Be sure to also drink plenty of water, which helps promote the passage of food through the body and keeps you hydrated.
Finally, while adding a serving or two of roasted pumpkin seeds to your diet can definitely be beneficial, it’s unlikely to have much of an impact unless combined with a nutritious, well-rounded diet and healthy lifestyle. In addition to the healthiest seeds, fill your diet with a variety of fruits, veggies, whole grains, protein foods and healthy fats to maximize the potential health benefits.
Final Thoughts on Healthiest Seeds to Eat
Seeds are defined as any type of embryonic plant that is surrounded by a protective outer covering. Nutritionally and botanically, there are many similarities and differences between seeds and other ingredients, such as nuts, beans and grains.
In addition to being high in protein and nutrient-dense, the healthiest seeds are associated with several benefits, including increased weight loss, improved digestive health, and better blood sugar control.
A few of the healthiest seeds include flax, pumpkin, poppy, sunflower, chia, sesame, pomegranate seeds, quinoa, and pine nuts.
Adding a few servings of the healthiest seeds to your daily diet can have a huge impact on overall health and wellness.
________________________________________________________
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