5 Healthiest Seeds

There are so many super seeds on earth that we often overlook or undervalue. Never judge a seed by its size. Though tiny, these super-seeds are packed with various nutrients that are essential for body system. Most of all the common powerful super-seeds are chia seeds, sunflower seeds, pumpkin seeds, flax seeds, and wheat germ seeds. Know about the nutritional benefits of these super-seeds. They probably contain lots of fiber, protein, iron, and omega-3 fatty acids as a whole and can be added to your regular diet in different ways.

Chia seeds

Chia seeds contain high amounts of iron, calcium, folate, magnesium, and omega-3 fatty acids. It also contains soluble fiber that helps in improving your digestive system functioning. It also decreases cholesterol level and stabilizes your blood sugar level. The presence of carbohydrates helps in promoting satiety and keeps your food cravings at bay. Calcium and magnesium content is good for bone health and prevents any dental problems. The omega-3s fatty acids help in lowering triglycerides, and preventing heart disease. It also has strong antioxidant properties that help in defending free radicals.

Chia seeds come in black and white varieties, with not many differences in nutritional profile. You can use chia seeds to add a benign flavor to your dishes. It can be liberally added to your daily cereal, salads, yogurt and even cottage cheese. The seeds can be sprinkled on spreads and puddings.

Pumpkin seeds

Pumpkin seeds are also known as pepitas. These superseeds are a good source of vitamins and minerals. It contains B vitamins, magnesium, iron, zinc, and protein. They are rich in the amino acid such as tryptophan, which helps lowering anxiety. These seeds also have high levels of unsaturated fat and essential fatty acids, which help in lowering bad cholesterol, and maintaining healthy blood vessels.

Roasted Pumpkin seeds are used for garnishing soups and recipes. Pumpkin oil, extracted from these seeds, are added to salads and dips.

Sunflower Seeds

Sunflower Seeds are budget-friendly nutritious super-seeds that have an excellent nutritive profile. These seeds are rich source of Vitamin E and B vitamins, including folate. It has powerful antioxidant properties to protect body cells from damage. It also helps in maintaining healthy hair and skin and prevents cancer. Sunflower seeds are also rich in healthy unsaturated fats and protein. It also contains various minerals like copper, magnesium, and manganese.

You can munch sunflower seeds roasted or raw. You can add it to muffins, cookies, and salads.

Flax seeds

Flax seeds are nutty-flavored browny super-seeds, having a great nutritive profile. It is a good source of soluble fiber, and helps lowering cholesterol levels. It also makes you feel fuller for a longer time. Packed with omega-3 fatty acid, these seeds benefits brain health. It also aids in stabilizing blood sugar levels and help lower triglycerides.

Flax seeds have to be ground and used. These coarse or finely ground flax seeds are added to oatmeal, smoothies, milkshakes, cereal, casseroles, and even while baking.

[To Know more about Flax Seeds : Health Benefits of Flax Seeds and Tips for using it]

Wheat Germ Seeds

Wheat germ seeds are nutritional powerhouse. They are loaded with iron, protein and B vitamins. They are from the wheat kernel and have high fiber content. It helps to prevent constipation problems and keeps your stomach fuller. Wheat germ also has lower glycemic index, and is good for maintaining blood sugar levels. It has healthy polyunsaturated fats.

Wheat germ can be added to smoothies, cereals, as well as for baking and cooking recipes.


A freelance content writer who got into blogging out of passion. A loving soul, a happy bird flying beyond horizons to reach the unreachable.

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