Health Benefits of Seed Consumption

Seeds are the reproductive body of plants and then trees. Every seed has its own unique characteristics, uses and health benefits. In this article we will discuss health benefits of seed consumption. They are rich in many nutrients. We use them as food, because of their rich nutritional properties.

Given below is the table having nutritional value of seeds. This table and article facilitate you to understand the amazing health benefits of seed consumption.

Let us discuss health benefits of seed consumption one by one.

1.     Chia Seeds:

Chia seeds are small and ready to eat. Chia seeds come from a plant called Salvia. Chia seeds can absorb a large amount of water i.e. 12 times water than its weight. It forms a consistency when soaked in the water.

These are rich sources of Omega – 3 Fatty acids, Fiber and antioxidants. Due to the high content of Fiber, it is very good for your gut health and helps manage bowel movement. It helps the digestive system. High fibre is also helpful in lowering blood sugar level. Chia seeds are a good source of Omega – 3, fatty acids which helps in improving heart health. Chia seeds have antioxidant properties which help in slowing down the ageing process by reducing free radicals in the body.

Chia seeds can be added to many recipe-like smoothies, yogurt and can also be used as a thickening agent in different recipes. You can make chia pudding also.

2.     Flaxseeds:

Flaxseeds are also known as Linseeds. They come from the Flax plant and are one of the oldest cultivated crops. They are little in size but have very big benefits when consumed regularly. These tiny seeds are very good source Omega-3 fatty acids i.e. Alpha-linolenic acid (ALA) which has antioxidant properties.

They can be used in different recipes like in smoothies, sprinkled on cereals, oats and yogurt etc.  Roasted seeds can be eaten directly. You can take one tablespoon is one serving. You can also grind them for mixing in different recipes.

Flax seeds are very rich in micro nutrients like calcium, iron, Fiber, Magnesium, Zinc, Protein, Omega-3 fatty acids etc.  due high content of these nutrients, they are beneficial for healthy heart, reduce inflammation, lower down bad cholesterol and improve digestive health and control high blood pressure. They improve blood circulation in the brain and improve brain functions.

3.     Sunflower Seeds:

Sunflowers are a powerhouse of energy. Sunflower seeds are technically fruits and are harvested from the plant’s large flower heads. Its scientific name is Helianthus annuus. A single sunflower head can have up to 2,000 seeds. We have two main types of sunflower crops. One type is grown for the seeds we eat, while the other which is the majorly grown for the oil.

Sunflower seeds are a nutrient-dense snack. Sunflower seeds are a good source of minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc. and selenium. They are also a very good source of protein, healthy fats and hence have high calories. Vitamins like vitamin C and vitamin E are also found in sunflower seeds. The taste of sunflower seeds can be enhanced by roasting them.

There are many benefits like Immunity Booster, reduces bad cholesterol, has cardio protective effects, reduces risk of cancer, manage of diabetes, boosts function of brain, helps in weight loss, also helps in treatment of anemia, and detox our body, they are good for our Skin and reduces inflammation.

4.   Pumpkin Seeds (Pepitas):

Nutritional profile of pumpkin seeds is very impressive, as they are loaded with healthy fats, proteins, and fibre. Calories in pumpkin seeds are 574 calories per 100 g, 49 g of fat, 6.6 g of Fiber, and 30 g of protein.

Pumpkin seed has good amount of Protein content, by addition these seeds quality of healthy diet can be increased. Fats present are mostly polyunsaturated and monounsaturated fats which are good for healthy cholesterol. Vitamins like vitamin B complex, vitamin C, vitamin E and vitamin K are present in pumpkin seeds in different quantities. Pumpkin seeds also have minerals like calcium, potassium, iron, phosphorus, magnesium, manganese, phosphorus, sodium and zinc etc.

Pumpkin Seeds have numerous benefits to the human body. It is a powerful antioxidant that protects us from cancers by reducing free radicals from the body. They are good for a healthy heart. Pumpkin seeds help in management of diabetes, it is immunity booster, improves quality of sleep, good for weight loss, also good for strong bones, good for prostate health, improves the quality of sperm, good for pregnancy, reduces depression and anxiety, good for our hair, good for our skin

5.   Sesame Seeds:

Sesame seeds are small, flat seeds that came from the Sesamum indicum plant and are one of the oldest oil seed crops known to us. It is also known as Til in India. They are available in various colours like white, black, red, brown and tan.

Sesame seeds are a good source of Iron, Calcium, Magnesium and Zinc. Sesame seeds also have healthy fats and protein. They have good taste and can be consumed directly or after roasting. Generally, It is mostly used in bakeries. Its taste and health benefits can be enhanced by mixing it with jaggery. There are many recipes for sesame and it is a good snack in between major meals.

Due to its large nutrient content, it has many health benefits. Blood sugar level and blood pressure may be lowered by adding sesame seeds.  Regular consumption of sesame seed may help in lowering bad cholesterol and improve lipid profile. Sesame seeds contain lignans, which show to have anticancer properties It might have liver protective activity It may have anti-inflammatory properties and may reduce joint pain to arthritis. Due to its high content of iron, It can be useful for anemia.     

Conclusion:

After going through the article now you are aware of health benefit of seed consumption. Although seeds are small in size, they are full of immense nutrients for promoting health and well-being. Try to add different varieties of seeds into your diet, which can help to improve the range of nutrients, and can complete your daily requirements of nutrients. From chia seeds to sesame seeds, each seed has its unique flavour, texture, and health benefits. So, add seeds in your daily routine to keep yourself healthy.

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FAQ

How much seeds can be consumed in a day?

As seeds are very high in calories. You should consume in less quantity. Always use table spoon to eat seeds. You can eat 4 to 5 table spoons in a day regularly. It good to have soaked seeds.

How we should consume seeds?

There is no rule to eat seeds, but mixed seeds can be better option. You can mix all the seeds have and use as snacks.