When we think about the healthiest foods, fruits and vegetables like avocados and kale would be probably the first thing you would think of.
But what not a lot of people know is that seeds – of which some of these fruits and vegetables come from – are among the healthiest plant-based foods you can eat. They’re just like nuts (think of the heart-healthy walnut), except that they come from plants and they’re much smaller.
Seeds are rich in nutrients because it encapsulates everything that a plant would need to get a head start to grow into a complex and mature plant – thus, seeds often end up having high concentrations of a wide variety of vitamins, minerals, fats, and antioxidants. They’re also pretty high in fiber, too!
Although seeds aren’t typically eaten as the “star” of the dish, some varieties are large enough to be eaten as snacks, and some are small enough to be easily incorporated in dishes and beverages. This gives seeds a lot of versatility, making them a perfect snack or an additive to a wide range of your favorite foods and drinks.
Here are the 6 healthiest seeds you can eat, their health benefits, and how you can incorporate each one into a healthy and fulfilling diet.[1]
- Flaxseeds
Flaxseeds are one of the world’s oldest cultivated crops, with evidence that dates back to Babylon in approximately 3000 BCE. It was once primarily used for healing and producing linen, but in recent years, flax has become more popularly used for the production of linseed (or flaxseed) oil. In the world of healthy eating, flaxseeds are renowned for its antioxidants, heart-healthy fats, and dietary fiber content.
Improves Heart Health: Flaxseeds can help improve your heart health in two ways. Firstly, flaxseeds can reduce bad cholesterol (LDL) levels thanks to its high fiber content along with its phytosterols, which prevents the absorption of cholesterol in the intestines.[2] Second, flaxseeds are rich in omega-3 fatty acids – the same heart-healthy oils that can be found in fish oil – which is scientifically proven to help reduce the risk of cardiovascular diseases.[3]
Can Ease Symptoms Of Arthritis: According to the Arthritis Foundation, flaxseed can help reduce joint pain and stiffness. Although current evidence is quite limited, this is believed to come from the anti-inflammatory properties of the flaxseed’s ALA omega-3 fatty acids.[4]
Reduces Cancer Risk: Because of its omega-3 fatty acids and antioxidants, flaxseed is believed to be helpful in lowering the risk of developing certain types of cancers. For instance, one study has found that women who have had a higher intake of flaxseed were less likely to develop breast cancer.[5]
Great For Digestion: Because flaxseed is high in dietary fibers, it is commonly used to improve digestive health and relieving constipation.
Great For Weight Loss: if you’re trying to lose some extra pounds, flaxseed can help you achieve your goal weight by providing tons of fiber and protein, which can make you feel full faster without the need to eat extra calories.[6]
Because flaxseeds are small, they can be easily incorporated in many dishes and beverages. Some examples include mixing them in your baked goodies, yogurt bowls, oatmeal, salads, or even in mayonnaise. Flaxseeds can be bought whole or ground, with the choice depending on how you’re planning to use them.
- Chia Seeds
Chia seeds may be tiny (even smaller than flaxseed!), but they pack an impressive nutrition profile that has made them a favorite among health enthusiasts. Chia seeds come from the salvia hispanica plant, which is closely related to mint. Chia seeds were first cultivated by the Mayans and Aztecs, who highly valued chia seeds as it is capable of providing tons of nutrients to fuel their working population. In fact, the name “chia” comes from the ancient Mayan word for “strength”, because as early as then, the seeds were recognized for its amazing health benefits.
Chia seeds have a similar nutrient profile to flaxseed: they’re packed with antioxidants, fiber, protein, vitamins, and minerals, while being low in calories. This has made chia a popular food among those interested in weight loss, as it is capable of promoting satiety without the need to eat extra calories.
Great For Heart Health: Chia seeds are loaded with fiber, protein, and omega-3, which are all known to reduce the risk of heart disease. But because chia seeds are quite small, it may not be as impactful on your heart health. Nonetheless, it remains a helpful addition to a heart-healthy lifestyle.[7]
Can Help Manage Diabetes: Because chia seeds are high in fiber, it can help stabilize blood sugar levels, which can both help manage diabetes as well as prevent it. One study was also able to find evidence that chia seeds can help convert glucose into a slow-release carbohydrate, preventing blood sugar spikes and provide longer satiety.[8]
Aids Digestion: Chia seeds provide an adequate amount of fiber that can keep the digestive system working smoothly, preventing problems such as constipation or diarrhea.
Great For Bone Health: Chia seeds are high in minerals that are crucial for bone health, such as calcium, phosphorus, and magnesium. In fact, a gram of chia seeds may contain up to 18% of the average daily calcium requirement, which is at par with most dairy products.
Can Reduce Inflammation: Although inflammation is the body’s natural response to infections, chronic inflammation may occur when your body is constantly exposed to unhealthy compounds, such as fried food, smoking, or pollution. Chronic inflammation is known to increase the risk of heart disease and cancer – and unfortunately, it can be quite difficult to identify. Thus, consuming anti-inflammatory foods is a must to minimize your risk of developing chronic inflammation. Some studies suggest that chia seeds can help fight inflammation, as it was shown to reduce inflammation markers by up to 40%.[9]
Due to their popularity, chia seeds can be easy to find in most grocery stores. These seeds have a mild and nutty flavor that makes them easy to incorporate in a wide range of dishes and beverages, such as cereal, yogurt, salads, or smoothies. Chia seeds can also be turned into chia pudding, a protein and fiber-filled snack that is perfect for any time of the day.
- Hemp Seeds
Hemp seeds come from a variety of the cannabis sativa plant, although it does not contain the psychoactive compounds of which its sibling is known for. Instead, the hemp plant is typically used for textiles, fuel, and its extremely healthy seeds, which has increasingly become popular as a superfood.
Just like the other seeds mentioned in this list, these tiny hemp seeds are packed with protein, fiber, omega-3 fatty acids, and antioxidants, which makes it a healthy additive to food and drinks.
Great For Heart Health: Thanks to its fiber and omega-3 fatty acids, hemp seeds can lower your risk of developing heart diseases by helping you lower bad cholesterol levels and blood sugar levels. Hemp seeds also contain arginine, an amino acid that turns into nitric oxide, a compound that is essential for keeping your blood vessels smooth and elastic.[10]
Boosts Brain Health: The antioxidant properties of hemp seed was found to have neuroprotective effects. which suggests that it could potentially lower your risk of developing neurodegenerative diseases.
Can Help Reduce Inflammation: The healthy fatty acids found in hemp seeds is known to reduce inflammation.
Can Help Alleviate Skin Conditions: The anti-inflammatory properties of hemp seeds can help alleviate acne associated with chronic inflammation. Additionally, the omega 3 in hemp seeds is also known to improve symptoms of acne.[11]
Can Help Relieve Arthritis: One study has found evidence of hemp seed oil’s anti-rheumatic effects.[12]
Just like chia and flaxseed, hemp seeds can be easily incorporated in smoothies, yogurt bowls, oatmeal, salads, and other beverages. Hemp seeds have a pleasantly nutty taste, which makes it easy to blend with different flavors.
- Sesame Seeds
You may commonly encounter these on top of a burger bun these days, but sesame seeds are one of the oldest crops in the world and is heavily used in a wide variety of cuisines. It is well known for its strong nutty flavor, with sesame oil as an important ingredient in East Asian cuisine. Sesame seeds are also used to make tahini paste, which is an important component of hummus.
Great For Bone Health: Sesame seeds are rich in several nutrients that support bone health, including calcium, magnesium, manganese, and zinc. Roasting, soaking, or sprouting sesame seeds will make it easier for your body to absorb these minerals.[13]
Good For Heart Health: Sesame seeds contain a lot of heart healthy compounds, such as healthy fats, phytosterols, lignans, magnesium, and fiber. These compounds can help reduce blood pressure, cholesterol levels, and the risk of developing a chronic heart disease.
Can Help Reduce Inflammation: Preliminary research has found evidence that sesame seeds and their oil may have anti-inflammatory properties.
Great For Diabetes Management: The protein, healthy fats, and fiber in sesame seeds can help control your blood sugar levels. Sesame seeds are also low in carbohydrates, which means it won’t cause a spike in your blood sugar levels.[14]
When consumed as a whole, sesame seeds can add a lot of crunch and a subtle nutty flavor to your dishes. One of the most common ways to consume sesame seeds is to use them as a topping for salads, stir fry, and baked goods. In East Asian cuisine, sesame seeds are sometimes used in sauces and dips. If you’re a fan of Middle Eastern cuisine, you can make your own tahini using sesame seeds to be used for hummus and other dishes.
- Pumpkin Seeds
Because they’re larger than chia, flax, hemp, or sesame seeds, pumpkin seeds have become commonly eaten as a snack. But unlike nuts, pumpkin seeds are softer and easier to open compared to hard shell nuts, which often require tools to crack.
Pumpkin seeds are also high in healthy fats, magnesium, and zinc, which is associated with better heart health, prostate health, and a lower risk of developing cancers.[15]
Great For Bone Health: Pumpkin seeds are known to be a great source of magnesium, which is crucial in stabilizing bone synthesis. Higher magnesium intake is linked to greater bone density and a lower risk of osteoporosis among post-menopausal women.[16]
Great For Heart Health: Pumpkin seeds contain a healthy combination of dietary fiber, antioxidants, and omega-3 fatty acids, which are all known to benefit heart health. These compounds can help lower cholesterol and decrease the risk of heart disease.
Great For Weight Loss: Pumpkin seeds contain sufficient protein and fiber, which can help you control your appetite by sustaining longer periods of satiety.
Good For Skin And Eyes: Pumpkin seeds contain squalene, an antioxidant compounds that acts similar to beta-carotene. For instance, squalene has been found to protect the skin from UV rays and radiation exposure, both of which beta-carotene is known for. Some animal studies have also found evidence that squalene may be beneficial to retinal health.
Contains Powerful Antioxidants: Pumpkin seeds are rich in antioxidant compounds that can help your cells fight against the harmful effects of free radicals. For instance, a study from 2012 found that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.[17]
Although pumpkin seeds are commonly enjoyed as a snack, these crunchy seeds can also provide texture and bulk to salads, granola, and pastas.
- Sunflower Seeds
Just like pumpkin seeds, sunflower seeds are popular snack foods. Sunflower seeds have a higher concentration of heart healthy fatty acids, but generally has a similar nutrient profile as other seeds in this list.
Sunflower seeds are harvested from the plant’s large flower heads. Two varieties of sunflower is farmed: one for sunflower oil, and another grown specifically for its seeds. Sunflower seeds have a mild and nutty flavor, with a tender texture as opposed to the usual crunch.
Great For Heart Health: Sunflower seeds are rich in heart healthy fats that can lower the risk of heart disease. A compound that can be found in sunflower seeds was also found to help the blood vessels relax, which helps lower blood pressure levels.[18]
Has Anti-Inflammatory Properties: The antioxidants present in sunflower seeds can help reduce inflammation. In a study involving 6,000 adults, the frequent consumption of sunflower seeds was found to lower markers of inflammation, particularly the levels of C-reactive protein in the bloodstream.[19]
Can Help Strengthen Immunity: Sunflower seeds are a great source of zinc and selenium, two minerals that play a key role in maintaining the immune system. Zinc is known to help develop and maintain the proper function of immune cells, while selenium ensures that our immune system is responding properly to invaders.[20]
Can Help Manage Diabetes: Consuming sunflower seeds was found to help lower blood sugar levels in some studies, suggesting that it can help prevent and manage type 2 diabetes.[21]
Sunflower seeds are sold either with or without their shells. If you’re planning to eat them just as a snack, intact sunflower seeds should do the job. But if you’re planning to use sunflower seeds for culinary purposes, shelled sunflower seeds will be easier to use. Shelled sunflower seeds can be added to salads, stir fries, baked goods, or on yogurt bowls.
Conclusion
Despite their small size, seeds have proven to be the ultimate superfoods, packed with lots of heart-health fats, antioxidants, and essential minerals. The higher consumption of these seeds have been linked to a reduced risk of developing certain diseases. Additionally, they’re easy to incorporate in our diets, as they can be eaten both as snacks or as an enhancement to dishes and beverages.
References
[1] Robertson, R. (2017, October 9) 6 Super Healthy Seeds You Should Eat. Retrieved on November 29, 2020 from https://www.healthline.com/nutrition/6-healthiest-seeds
[2] Ostlund Jr, R. E. (2004). Phytosterols and cholesterol metabolism. Current Opinion in Lipidology, 15(1), 37-41. DOI: http://dx.doi.org/10.1097/00041433-200402000-00008
[3] Edel, A. L., Rodriguez-Leyva, D., Maddaford, T. G., Caligiuri, S. P., Austria, J. A., Weighell, W., Guzman, R., Aliani, M., & Pierce, G. N. (2015). Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease. The Journal of nutrition, 145(4), 749–757. https://doi.org/10.3945/jn.114.204594
[4] Brazier, Y. (2020, January 9) How healthful is flaxseed? https://www.medicalnewstoday.com/articles/263405
[5] Lowcock, E. C., Cotterchio, M., & Boucher, B. A. (2013). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes & Control, 24(4), 813-816. https://doi.org/10.1007/s10552-013-0155-7
[6] Watson, K. (2019, March 14) Can Flax Seeds Help Me Lose Weight? https://www.healthline.com/health/flax-seeds-for-weight-loss
[7] Gunnars, K. (2018, August 8) 11 Proven Health Benefits of Chia Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds
[8] Vuksan, V., Choleva, L., Jovanovski, E., Jenkins, A. L., Au-Yeung, F., Dias, A. G., Ho, H. V., Zurbau, A., & Duvnjak, L. (2017). Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. European journal of clinical nutrition, 71(2), 234–238. https://doi.org/10.1038/ejcn.2016.148
[9] Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., Vidgen, E., & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes care, 30(11), 2804–2810. https://doi.org/10.2337/dc07-1144
[10] Crichton-Stuart, C. (2018, September 11) Health benefits of hemp seeds. Retrieved on November 30, 2020 from https://www.medicalnewstoday.com/articles/323037
[11] Katta, R., & Kramer, M. J. (2018). Skin and diet: An update on the role of dietary change as a treatment strategy for skin disease. Skin Therapy Lett, 23(1), 1-5.
[12] Jeong, M., Cho, J., Shin, J. I., Jeon, Y. J., Kim, J. H., Lee, S. J., … & Lee, K. (2014). Hempseed oil induces reactive oxygen species-and C/EBP homologous protein-mediated apoptosis in MH7A human rheumatoid arthritis fibroblast-like synovial cells. Journal of ethnopharmacology, 154(3), 745-752. https://doi.org/10.1016/j.jep.2014.04.052
[13] McCulloch, M. (2019, February 13) 15 Health and Nutrition Benefits of Sesame Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/sesame-seeds
[14] Phelamei, S. (2019, December 10) Health benefits of sesame seeds: 5 incredible reasons to add til to your daily diet. Retrieved on November 30, 2020 from https://www.timesnownews.com/health/article/health-benefits-of-sesame-seeds-5-incredible-reasons-to-add-til-to-your-daily-diet/525315
[15] Brown, M.J. (2018, September 24) Top 11 Science-Based Health Benefits of Pumpkin Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds
[16] Ware, M. (2018, July 24) What are the health benefits of pumpkin seeds? Retrieved on December 1, 2020 from https://www.medicalnewstoday.com/articles/303864
[17] Zaineddin, A. K., Buck, K., Vrieling, A., Heinz, J., Flesch-Janys, D., Linseisen, J., & Chang-Claude, J. (2012). The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutrition and cancer, 64(5), 652–665. https://doi.org/10.1080/01635581.2012.683227
[18] Guo, S., Ge, Y., & Na Jom, K. (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chemistry Central journal, 11(1), 95. https://doi.org/10.1186/s13065-017-0328-7
[19] Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. https://doi.org/10.1093/aje/kwj033
[20] Wicks, L. (2019, November 26) 4 Amazing Health Benefits of Sunflower Seeds. Retrieved on December 1, 2020 from http://www.eatingwell.com/article/7874786/best-healthy-breakfast-foods-to-eat/[21] Richmond, K., Williams, S., Mann, J., Brown, R., & Chisholm, A. (2012). Markers of cardiovascular risk in postmenopausal women with type 2 diabetes are improved by the daily consumption of almonds or sunflower kernels: a feeding study. ISRN nutrition, 2013, 626414. https://doi.org/10.5402/2013/626414
