Nutrition plays significant roles for a human’s overall health and mental well-being. Adding seeds to one’s regular diet have numerous health benefits. Let’s discuss different types of seeds and their respective health benefits.

What Are Seeds?

All flowering plants reproduce through seeds. In simple words, a seed is the tiny, round or oval, hard component of a plant that works as the starting point of a new plant. More scientifically, a seed is a small embryonic ‘plant’, surrounded by a protective layer called the seed coat with certain reserved nutrients. In an appropriate environment, each seed has the potential to develop into a new plant. 

How Seeds are Different from Nuts, Grains, and Beans

While many confuse seeds, nuts, grains, and beans; they are all different types of plant-based foods with unique characteristics. Though they share some similarities in terms of their nutritional content, they have differences.

Seeds are the reproductive parts of plants with high protein like chia seeds, sesame seeds. They are rich with healthy fats, fiber, vitamins and minerals.  

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Nuts are the fruits of certain trees like almonds, peanuts. They are generally high with healthy fats, protein, fiber and various vitamins and minerals. 

Grains are actually the seeds of grasses such as wheat, rice. They are a good source of carbohydrates, fiber, minerals and some essential vitamins. 

Beans are the edible seeds of legume plants, such as lentils, kidney beans. Beans are nutritious with protein, fiber, various vitamins and minerals. 

Each of these foods has unique properties that make them valuable additions to a healthy and varied diet.

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How to Eat Seeds

Seeds are known as nutritional powerhouse. They are not just delicious and easy to consume but also convenient for people of all ages. Thus, just having proper digestion is not sufficient. It is vital to ensure that these nutrients are absorbed effectively by the body.

The next question that arises is the appropriate way to consume seeds. Eating them raw is the only way to derive nutrition from the seeds. It expands to soaked, ground or mashed particularly when added with other foods.

It is suggested to soak seeds overnight before consumption. Although soaking provides numerous benefits, the most significant is the removal of phytic acid found on them. Overnight soaking is the most effective method for this.

When selecting seeds, raw and unsalted varieties are recommended. Seeds, coated or roasted, or with added sugar coatings must be avoided.

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10 Healthiest Seeds

Seeds may be small in size, but when it comes to nutrition it is packed with vitamins, minerals and healthy fats. This tiny powerhouse can provide the energy needed for the day ahead. In fact, seeds can be nutritious yet satisfying and a delicious filling snack. Here are the 10 healthiest seeds with benefits to boost overall health.

Flaxseed

Flaxseeds are rich in fiber, protein, and micronutrients such as magnesium, manganese, and thiamine. It has various health benefits like supporting regularity, weight loss, keeping the stomach full, and improving brain health. Its high fiber suppresses appetite and reduces risk of  cancer. The primary health benefits are for its content of ALA, dietary fiber, and lignans. 

Ground flaxseeds are more nutritious than whole seeds. Its soluble fibers lowers blood cholesterol levels. Ground seeds can be added to baked foods, cereals and smoothies.

Hemp Seed

Hemp seeds are enriched with nutrients like protein, healthy fats, antioxidants, and micronutrients such as manganese, magnesium, vitamin E. They offer all 20 amino acids, with essential 9 acids that help to heal and prevent immune deficiency diseases. 

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Hemp seeds have a perfect ratio of omega-6 and omega-3 fatty acids which promotes heart health, muscle growth and skin health. This is easily digestible, contains less than 0.3% of THC and a rich source of globulin edestin and albumin that makes it readily available to the body, similar to the protein found in blood plasma. This can be an excellent element of a balanced diet.

Pumpkin Seed

It is a rich source of Phosphorus, Magnesium, Iron, Potassium, and Copper. The shell of Pumpkin seed is packed with fiber. 

Adding pumpkin seeds in daily diets can be a convenient and quick way to boost nutrient intake. Additionally, they help to fight depression, prevent kidney stones, and fight parasites like tapeworm. Daily consumption can improve overall well-being.

Pumpkin seeds can be incorporated into diet by sprinkling them over salads or yogurt. It can also be consumed with granola or smoothies or just simply as snacks.   

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Sunflower Seed

Sunflower seeds contain vitamin E, a vital fat-soluble antioxidant. It circulates throughout the body, neutralizes free radicals and protects cells from damage. Sunflower seeds are also rich in magnesium, which help to lower blood pressure and reduce the severity of asthma and migraines, prevent heart attacks and strokes.

Furthermore, this is a convenient and portable snack that promotes healthy skin, reduces inflammation, maintains healthy cholesterol levels, and lowers blood sugar. Overall, it is a simple and practical way to gain numerous health benefits.

Chia Seed

It is a nutrient-dense superfood, packed with vitamins, minerals, antioxidants, and the highest plant-based source of omega-3 fatty acids. 

Chia seeds offer numerous health benefits, like reducing joint pain, boosting energy, and aiding in weight loss. It also protects against serious diseases like heart disease and diabetes. Moreover, they are gluten-free, a great option for people with gluten intolerance.

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Chia seeds are considered a superfood and are a top source of fiber. Consuming them regularly can be good for a healthy lifestyle. 

Sesame Seed

Sesame seeds are full of fiber, vitamins and minerals, such as copper, manganese, calcium and magnesium. It has two unique fiber substances, sesamin and sesamolin. These fibers lowers cholesterol levels, prevents high blood pressure, and also protects the liver from oxidative damage.

Sesame seeds offer various health benefits. Some of them are promoting formation of healthy blood cells, strengthening bones, fighting against anemia and most importantly it can be a great source of protein. 

Pomegranate Seed

Pomegranate seeds are low in calories yet packed with fiber, antioxidants, especially polyphenols, that protects against aging, cancer, and heart disease. Pomegranate juice boosts oxygen levels in the blood flow, prevents blood clots and clogged vessels. It provides vitamin C and vitamin K. 

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Studies show that drinking pomegranate juice can reduce atherosclerosis, and the fruit's anti-inflammatory properties can ease the people with arthritis. On top of that it helps in weight management and prevents constipation.

Apricot Seed

Apricot seeds are a super nutritious food that contains a nutrient called amygdalin or vitamin B17. It attacks cancer cells and prevents cancer from developing in the body. Although amygdalin can be found in many foods, most of them have disappeared from the Western  diet.

Dr. Ernst T Krebs Jr., the first producer of concentrated amygdalin, recommended consuming ten to twelve apricot kernels daily for cancer prevention. However, non-bitter apricot kernels and sweet almonds do not contain amygdalin. People who consume traditional diets have been found to have a lower incidence of cancer.

Cumin (Caraway)

Cumin has been used since ancient times for its various health and medicinal benefits.  It is best known for its aid to digestion and antiseptic properties. Cumin seeds are high in iron that strengthen the liver. It also alleviates common cold symptoms, and combined with ginger, can help soothe a sore throat.

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Cumin increases body heat and improves metabolism efficiency. It is believed as a powerful herb for liver and kidney with a boost of immune system. Additionally, black cumin seeds are thought to be effective in treating asthma and arthritis.

Grape Seed

Grape seeds are full of vitamin E, flavonoids, linoleic acid, and polyphenols. It helps to prevent heart disease, reduces the risk of high blood pressure and high cholesterol. In addition to its cardiovascular benefits, grape seed extract has anti-cancer properties killing squamous cell carcinoma cells, leaving healthy cells unharmed. 

Furthermore, grape seeds also have antiviral properties as well. Research has demonstrated their ability to reduce the infectivity of Norovirus surrogates. Taken together, grape seeds can be a valuable addition to one's diet.

Risks and Side Effects

Adding a few servings of organic seeds to one’s regular diet can improve one’s health conditions and strengthen immunity. 

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But the issues of allergy or adverse effects are important. Seeds with high fiber doses must be gradually increased to prevent bloating. One should drink plenty of water to digest seeds properly. 

Few seeds are good in daily routine. Still if anything like allergy or other discomfort happens, doctor's consultation is recommended. 

Conclusion

Seeds represent life. Seeds are great sources of protein, vitamins, nutrients, fiber, and heart-healthy fat intake. There are countless ways to incorporate seeds into daily meals and promote a healthy lifestyle. To avoid overconsumption or allergies, and get the right health benefits of seeds one can consult with a dietitian.