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Whether on a salad, in soup, in yogurt or in muesli - seeds are versatile, delicious, and very healthy! They contain healthy fats, fiber, and phytochemicals and are a good source of vegetable protein. 8am introduces you to the six best healthy seeds. 

 

1. Flaxseed 

Flaxseeds contain plenty of fiber and polyunsaturated omega-3 fatty acids, especially alpha-linolenic acid. The seeds also contain mucilage, which causes them to swell in the intestines, increasing the volume of the stool and thus stimulating digestion. Most of the healthy components of flaxseed are found in the outer husks. 

Whole flaxseeds usually pass through the gastrointestinal tract undigested and are therefore less effective. In order to be able to absorb as many valuable omega-3 fatty acids and fiber as possible, you should use ground flaxseed. 

The table below shows the nutritional content of one tablespoon (10 grams) of flaxseed. 

Nutritional content of 10 grams of flaxseed 

calories	55 calories
fiber	3 grams
protein	2 grams
monounsaturated fatty acids	0.8 grams
Omega-3 fatty acids	2338 milligrams
Omega-6 fatty acids	606 milligrams
manganese	0.3 milligrams (13% of the daily recommended intake)
Vitamin B1	0.2 milligrams (11% of the daily recommended intake)
magnesium	40.2 milligrams (10% of the daily recommended intake)

In addition to fiber and omega-3 fatty acids, flaxseeds also contain secondary plant substances, especially lignans. Lignans have an antioxidant effect. The ingredients mentioned have other health-promoting properties. 

For example, they can help lower cholesterol and reduce the risk of heart disease. 

Another review study found that regular consumption of whole flaxseed can lower blood pressure. 

NOTICE! 

Flaxseeds contain plenty of fiber, omega-3 fatty acids, phytochemicals, especially lignans and other healthy ingredients and have positive effects on health. 

2. Chia seeds 

Chia seeds are very similar to flaxseeds in their ingredients. They also contain plenty of fiber, polyunsaturated omega-3 fatty acids, and phytochemicals. 

Since the two seeds hardly differ nutritionally, it makes sense for the environment to prefer domestic flaxseeds to the exotic superfood. Flaxseeds are also usually cheaper than chia seeds. 

The table below shows the nutritional content of one tablespoon (10 grams) of chia seeds . 

Nutritional content of 10 grams of chia seeds 

calories	49 kilocalories
fiber	3.8 grams
protein	1.6 grams
monounsaturated fatty acids	0.21 grams
Omega-3 fatty acids	1755 milligrams
Omega-6 fatty acids	579 milligrams
manganese	0.2 milligrams (8% of the daily recommended intake)
Vitamin B1	0.1 milligram (5% of the daily recommended intake)
magnesium	29 milligrams (8% of the daily recommended intake)

Chia seeds contain alpha-linolenic acid, an omega-3 fatty acid that may help reduce inflammation. 

Just like eating flaxseeds, consuming chia seeds is said to help lower blood pressure and reduce the risk of heart disease. 

NOTICE! 

Chia seeds are very similar to flaxseed in their ingredients. For the sake of the environment, it is advisable to prefer local flaxseeds to exotic chia seeds. 

3. Hemp Seeds 

Cannabis seeds cannot be missing from the list of healthy seeds. They are particularly characterized by their high protein content. 

Hemp seeds contain all the essential amino acids, which makes them an excellent source of protein, not just for vegetarians and vegans making them an excellent protein source. 

Studies show that the protein in hemp seeds is better absorbed by the body than most other plant-based protein sources. 

The table below represents the nutritional content of one tablespoon (10 grams) of hemp seed. 

Nutritional content of 10 grams of hemp seeds 

calories	55 calories
fiber	0.4 grams
protein	3.2 grams
Monounsaturated fatty acids	0.5 grams
Polyunsaturated fatty acids	3.8 grams
magnesium	70 milligrams (16% of the daily recommended intake)
Vitamin B1	0.1 milligrams (11% of the daily recommended intake)
zinc	0.9 milligrams (7.5% of the daily recommended intake)

Hemp seeds have a particularly favorable ratio of omega-6 fatty acids to omega-3 fatty acids. The ratio is approximately 3:1. 

 

For example, the right fatty acids ratio plays an important role in blood clotting and inflammatory processes in the body. Hemp oil also contains gamma-linolenic acid (GLA). GLA is an omega-6 fatty acid that has anti-inflammatory properties. 

Made from hemp seeds, hemp oil is rich in omega-3 fatty acids, which is why ingesting hemp oil can have positive effects on heart health. 

Scientific studies have also found that the anti-inflammatory omega-3 fatty acids help reduce rashes. After 20 weeks of regular hemp oil intake, subjects had less dry skin and reduced the itching. 

NOTICE! 

Hemp seeds are a particularly good source of vegetable protein because they contain all the essential amino acids. 

4. Sesame seeds 

Sesame seeds are often used in Asian cuisine or as sesame paste in oriental cuisine. Sesame seeds are very healthy seeds. 

Like the other seeds, they contain numerous valuable ingredients. The table below summarizes the nutrients in one tablespoon (10 grams) of sesame. 

Nutritional content of 10 grams of sesame 

calories	57 calories
fiber	1.2 grams
protein	1.8 grams
monounsaturated fats	1.9 grams
Omega-6 fatty acids	2137 milligrams
copper	0.4 milligrams (20% of the daily recommended intake)
manganese	0.3 milligrams (12% of the daily recommended intake)
magnesium	3.5 milligrams (8.8% of the daily recommended intake)

Just like flaxseeds, sesame seeds also contain lignans. Sesame seeds are considered to be the best source of lignans among foods. They mainly contain the lignan  sesamin. Studies have found that sesamin is converted into other lignans called enterolactone by gut gut bacteria. 

These have a similar effect to the female sex hormone estrogen. A study of postmenopausal women found that taking 50 grams of sesame seed powder for five weeks improved hormone status and lowered blood cholesterol. 

In addition, scientific research shows that sesame intake can also inhibit inflammation and reduce oxidative stress. 

Oxidative stress is a metabolic state that is characterized by reactive oxygen species. The reactive oxygen species damage numerous cell structures. 

For example, they change cell membranes, proteins, or enzymes, which can lead to diseases such as arteriosclerosis. 

A study of semi-professional soccer players found that after eating 40 grams of sesame seed powder every day for 28 days, the athletes experienced less muscle damage and lower levels of oxidative stress. 

NOTICE! 

Sesame seeds contain numerous valuable ingredients, have an anti-inflammatory effect and can reduce oxidative stress. 

5. Pumpkin seeds 

Pumpkin seeds are not only for refined salads, soups, or mueslis, they are also very healthy seeds! They contain a lot of phosphorus, monounsaturated fatty acids, and polyunsaturated omega-6 fatty acids. 

The table below provides an overview of the main nutrients found in pumpkin seeds. 

Nutritional content of one tablespoon (10 grams) of pumpkin seeds 

calories	54 calories
fiber	0.4 grams
protein	2.5 grams
monounsaturated fatty acids	1.4 grams
Omega-6 fatty acids	2070 milligrams
manganese	0.3 milligrams (15% of the daily recommended intake)
magnesium	53.5 milligrams (13% of the daily recommended intake)
phosphorus	117 milligrams (12% of the daily recommended intake)

Pumpkin seeds also contain phytosterols. Phytosterols are components of the envelope of plant cells. They can help lower blood cholesterol, thereby protecting the heart. 

Phytosterols can also reduce the symptoms of enlarged prostate because they have a decongestant and anti-inflammatory effect, for example. They also reduce the risk of bladder stones as they reduce the calcium levels in urine. 

NOTICE! 

Pumpkin seeds are high in monounsaturated and omega-6 fatty acids and contain phosphorus. The phytosterols contained in pumpkin seeds reduce urinary problems such as an enlarged prostate or bladder stones. 

6. Sunflower seeds 

Sunflower seeds contain protein, monounsaturated fatty acids, and vitamin E. The table below gives an overview of the most important nutrients. 

Nutrient content of one tablespoon (10 grams) of sunflower seeds 

calories	58 kilocalories
fiber	0.9 grams
protein	2.1 grams
monounsaturated fatty acids	1.9 grams
Omega-6 fatty acids	2305 milligrams
vitamin E	3.3 milligrams (17% of the daily recommended intake)
manganese	0.2 milligrams (10% of the daily recommended intake)
magnesium	32.5 milligrams (8% of the daily recommended intake)

Research has found that consuming sunflower seeds may reduce the risk of inflammation in middle-aged and elderly people. That could help lower your risk of heart disease. 

In addition to their anti-inflammatory effects, sunflower seeds also help lower blood cholesterol. However, the studies found that total cholesterol levels are reduced and not just the bad LDL cholesterol. 

"About two-thirds of total cholesterol is in LDL cholesterol. Fat is insoluble, so it can't be transported in watery blood. So, there's a layer of protein around that cholesterol, as a kind of taxi, and the LDL cholesterol transports the cholesterol in the blood vessels. It stays there and leads to the hardening of the arteries. The HDL cholesterol has a protein content as an outer layer for the cholesterol to be transported, which is there to transport the cholesterol from these blood vessels back to the liver so that it can be broken down and excreted there So you need as little harmful LDL cholesterol as possible and as much HDL cholesterol as possible." 

NOTICE! 

Sunflower seeds contain monounsaturated and polyunsaturated omega-6 fatty acids as well as vitamin E. They have an anti-inflammatory effect and can help lower cholesterol levels. 

Knowledge to take away 

• Flaxseed: Contains plenty of fiber, omega-3 fatty acids and phytochemicals, especially lignans. They can help lower cholesterol and blood pressure, and reduce the risk of heart disease. 

• Chia seeds: Are very similar to flaxseeds in their ingredients. They also contain plenty of fiber, polyunsaturated omega-3 fatty acids and phytochemicals. For the sake of the environment, it is advisable to prefer domestic flaxseeds to exotic chia seeds. 

• Hemp seeds: Are a particularly good source of vegetable protein as they contain all the essential amino acids. Hemp seeds also contain plenty of polyunsaturated omega-6 and omega-3 fatty acids. 

• Sesame seeds: Are a particularly good source of the phytochemicals lignans. Lignans can improve the status of the sex hormone estrogen. In addition, sesame seeds have an anti-inflammatory effect and can reduce oxidative stress. 

• Pumpkin Seeds: Are high in monounsaturated and omega-6 fatty acids and contain phosphorus. In addition, the phytosterols contained in pumpkin seeds reduce urinary problems such as an enlarged prostate or bladder stones. 

• Sunflower seeds: Contain monounsaturated and polyunsaturated omega-6 fatty acids and vitamin E. They have an anti-inflammatory effect and can help lower cholesterol levels. 

Shop organically grown seeds for your daily consumption for the betterment of health and long life with us at vrindustries.co.in. We bring you a wide range of breakfast cereals, nuts, seeds, flour, and dry fruits. 8am fit provides complete health series for fit India and we deliver all these products in a few simple steps. Order today your healthy products for overall growth and fitness. 

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