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Seeds should be your best friend because they are high in essential nutrients. If you are someone who is always looking for healthy items to binge on, these are the foods you should eat. Seeds are strong in monounsaturated fats, which are good for your heart. They also have vitamins, minerals, proteins, and antioxidants. To get the most out of the seeds that you eat, make sure to eat them raw. Cooking them will lead to the destruction of the majority of their nutrients. You may incorporate them into your diet by including them in salads or smoothies. It’s also a better-for-you snack.

So, here’s a list of the best healthy seeds to start eating right now:


Protein, vitamin B1, omega-3 fatty acids, and essential minerals including zinc, magnesium, and copper are all found in flaxseed. Lignans, which have both plant estrogen and antioxidant properties, are found in around 1.8 grams of ground flaxseed per tablespoon. Flaxseed has 75 to 800 times the amount of lignans seen in other plant diets.

Chia seeds

Chia seeds are a high-protein food, particularly for vegans. Iron and folate are abundant, and so are calcium, magnesium, omega-3 fatty acids, and dietary fiber. They help you lose weight and improve your heart health.

Sunflower seeds

Sunflower seeds are nutritionally dense food that is rich in vitamin E and antioxidants, which help to fight harmful radicals and inflammation.

​Sesame seeds

Sesame seeds are a good source of vital minerals like manganese and copper, as well as calcium and vitamin B1.

Despite their small size, they are abundant in protein and fiber. They are beneficial to your heart and bones, as well as work great in increasing your blood count.

Quinoa seeds

Quinoa is frequently confused with entire grains. These seeds are high in amino acids, proteins, fiber, magnesium, zinc, and other helpful antioxidants, making them one of the finest foods available. It aids in the burning of more calories, leading to weight reduction.

Pumpkin seeds

Pumpkin seeds are high in Vitamin E, phosphorus, unsaturated fats, and omega-6 fatty acids. These seeds help to prevent cancer, particularly prostate cancer.

Poppy seeds

Poppy seeds are tiny seeds that are high in nutrients and have a pleasant earthy flavor. They include 5 grams of protein and 6 grams of dietary fiber per ounce and are a rich source of calcium and iron.

Hemp seeds

Hemp seeds are high in unsaturated fats and contain 10 grams of protein per ounce. Vitamin E, calcium, iron, and zinc are all abundant in the seeds. It has numerous health benefits, including aiding weight loss, lowering bad cholesterol, and boosting immunity.

How to add Edible Seeds in diet?

-Mix in with yogurt and fruit.

-Can be used with oatmeal or sprinkled on cold porridge.

-Seeds can be added to muffins, bread, cakes, and cookies.

-Can be used to give crunch to your soup.

-Try cooked and salted rice with ground flax.

-Add seeds to the garnishing while making a tuna, egg, or chicken salad.

The Bottom Line

Seeds are high in healthy fats, vegetarian protein, fiber, and antioxidant polyphenols, all of which are beneficial to your health. They can also assist to lower the incidence of some specific diseases. Lignans found in certain seeds, in particular, can help cut cholesterol and the risk of cancer.

Seeds are extremely simple to incorporate into salads, yogurt, oatmeal, and smoothies, and they can be a simple way to include beneficial nutrients in your diet.

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