6 Healthy Seeds You Should Add to Your Diet Right Away!

Just as we should never judge a book by its cover, likewise, we should never judge a food by its size. Each fruit and vegetable contains a superfood quality. As with its seeds, it is a powerhouse of essential vitamins and nutrients. However, we refrain from exploring the full potential of any food and decide to eliminate portions that seem unnecessary. It’s the same case with seeds because we tend to overlook their benefits. But, there are some healthy seeds that are very rich in nutritional value and can do wonders for your health.

HealthShots reached out to Karishma Chawla, a Mumbai-based nutritionist and lifestyle educator, to explore some of her must-have healthy seeds.

6 healthy seeds you should add to your diet

The seeds are rich in fibre. They have all the raw materials needed to develop into complex plants, which is why they are so nutritious. Besides, they are full of healthy mono- and polyunsaturated fats, essential vitamins, minerals and antioxidants. When eaten in moderation as part of our daily diet, they can help lower blood sugar, cholesterol, and blood pressure. Some people also eat the seeds to lose weight.

If you are looking for a list of healthy seeds, here is what our experts have shared for you!

1. Watermelon seeds

Watermelon seeds contain omega-6 fats. They are a great source of B-complex vitamins and minerals like magnesium, phosphorous, zinc, iron, potassium, and copper!

2. Pumpkin seeds

Pumpkin seeds contain MUFA and omega-6 fats. They are also rich in vitamin E and a B complex. They also contain minerals such as magnesium, copper, potassium, calcium, iron, magnesium, zinc and selenium.

Pumpkin seeds are rich in omega-6 fats, vitamins E and B! Image courtesy: Shutterstock

3. Sunflower seeds

Sunflower seeds contain omega-6 fats and are a rich source of vitamin E and B complex. It also contains minerals such as calcium, iron, manganese, zinc and the amino acid tryptophan.

Also read: Is it good to add chia seeds to your diabetes diet? Expert stock insights

4. Chia seeds

Chia seeds are a good source of omega-3 fats, along with minerals like iron and calcium.

Chia seeds
Use the magic of chia seeds in your food! Image courtesy: Shutterstock

5. Flaxseed

“Flaxseed is a very rich source of omega-3 fats. It contains fiber, vitamin B1, and minerals like copper, magnesium, and selenium.”

6. Papaya seeds

Papaya seeds are rich in minerals such as calcium, phosphorous, and magnesium. It has a strong anti-bacterial and anti-inflammatory effect on the digestive system as well.

Also Read: Learn How To Roast Pumpkin Seeds At Home For A Healthy Snack Option And Chapatis

Why you should add include seeds in your diet

Apart from the reasons mentioned above, here are some other reasons why you should consider seeds a part of your daily diet.

1. They contain good fats

The seeds contain healthy fats that keep blood cells healthy while boosting brain function.

2. Reduce inflammation

Just like nuts, seeds reduce inflammation levels in our body which staves off signs of aging and reduces the risk of heart disease.

pumpkin seeds
Pumpkin seeds are healthy and delicious. Image courtesy: Shutterstock

3. They contain plant sterols

The seeds are rich in plant sterols that help control cholesterol levels and reduce the risk of cancer.

4. Help prevent weight gain

Over time, if the seeds are consumed regularly, they can help prevent unnecessary weight gain.

bottom line

“Seeds like flax and chia should be consumed by women as sources of omega-3 fats, but they should be avoided by men because they contain phytoestrogens. People should avoid heating them because they are heat-sensitive omega-3 fats. Seeds such as pumpkin, sunflower or watermelon seeds are taken in small amounts to benefit. From their vitamin and mineral content, Shah concludes that large amounts increase the intake of omega-6 fats and decrease the benefits of omega-3 fats.

6 Healthy Seeds You Should Add to Your Diet Right Away!

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