5 Healthy Seeds that you must add to your diet plan

5 kinds of Healthy Seeds

When someone tells you that "size does not matter," you will always suspect, unless he talks about the nutritional benefits of eating seeds. These are the seeds you should start eating and the ways to incorporate them into your plate.

Edible seeds are an excellent example of good things that come in small sizes. Despite their tiny dimensions, these seeds can contain a variety of essential and powerful nutrients and other healthy things. 

Sometimes, a small handful of them will significantly upgrade a smoothie, salad, or even a light serving of yogurt or porridge.

Here are five suggested healthiest seeds options and how to incorporate them into your diet:

Flax seeds.

The most important thing to know about flax seeds is that nutritionists do not recommend consuming them whole, but in their grounded form, so it is easier for the body to digest them and also derive more health benefits from them. 

These seeds are best known for their contribution to the health of the digestive system and contain dietary fiber, protein, and omega-3 fatty acids. They are also considered to be an excellent source of lignan - a phytochemical found to slow tumor growth and may reduce the risk of cancer.

Chia seeds.

Chia seeds are considered to be a source of whole protein because they contain all the essential amino acids. 

They are also known for their satiety, because of their amazing absorption capacity - each grain can absorb water 10 times its weight, leaving you feeling full for longer. Chia seeds are a whole grain and much healthier than other grains like wheat, you can even add them to pastries such as cakes or muffins.

Pumpkin seeds.

In the pumpkin seeds you will find a good amount of magnesium, a mineral that most of us need a little more. They also contain zinc, antioxidants, and omega-3 fatty acids, which are beneficial for heart and liver health. 

Another important nutritional component, especially if you are tired and have trouble sleeping, is an amino acid called tryptophan. 

Tryptophan is a substance used in the treatment of insomnia, so it is recommended to consume it from dietary sources (one of which is pumpkin seeds) in order to alleviate sleep problems.

Hemp seeds.

Hemp seeds contain a relatively large amount of protein - much larger than those found in flax seeds or chia seeds, and are also very low in carbohydrates. 

In addition, they contain gamma-linoleic acid, which has been associated with improved hormonal health. Although the results of the studies have been mixed.


Studies show that sesame oil increases the level of antioxidants, including vitamin E, in the blood. 

You will find them on rolls, and pastries, but a much better choice would be to add them to salads. Sesame seeds are also rich in iron, copper and other vitamins. Several studies have also found a link between eating sesame and reducing bad cholesterol (LDL) and lowering systolic blood pressure.

Always consult a Doctor.