They also used skin medication less, on average. Summary: Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions. Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce 28 grams of sesame seeds contains:. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin.

In fact, sesame seeds are the best known dietary source of lignans. A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone.

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer.

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status. Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months. Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity.

Summary: Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress. Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol. These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8, people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine. Bladder stones are similar to kidney stones. A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders.

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

Summary: Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce 28 grams of sunflower seeds contains:. Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An observational study of more than 6, adults found that a high intake of nuts and seeds was associated with reduced inflammation. In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein CRP , a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes. The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though. Summary: Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer. Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Sunflower seeds are a tasty snack, packed with healthy fats and nutrients.

Though small in size, celery seeds are of great nutritional value and provide many health benefits. Here are 6 surprising benefits of celery seeds. One study in 24 participants found that eating 0. Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.

In an older study from involving 90 people with overweight, consuming 50 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.

However, studies on chia seeds and weight loss have provided mixed results. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.

Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood. In turn, this can reduce your risk of heart disease Consuming ALA , the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.

Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.

However, more human research is needed. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.

Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group.

The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically.

Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.

People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease Promisingly, animal studies have found that chia seeds may improve insulin sensitivity.

This might help stabilize blood sugar levels after meals 26 , 1. In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds 27 , Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.

Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed. Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods.

You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent. Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute.

They can also be mixed with water and turned into a gel. The seeds appear to be well tolerated. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

A common serving size is one ounce 28 g or tbsp of chia seeds. Since pumpkin seeds are a rich source of zinc , they may improve sperm quality. Interestingly, evidence from one animal study found that supplementing with pumpkin seed oil and vitamin E improved sperm quality and reproductive performance in roosters Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health Together, all these factors may benefit fertility levels and reproductive function, especially in males.

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. According to a study, consuming at least 1 g of tryptophan daily is thought to improve sleep However, note that you would need to eat around 6 oz g of pumpkin seeds to achieve the needed amount of tryptophan 1.

Pumpkin seeds are also an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep, according to some observational studies Some studies have found that taking a magnesium supplement could improve sleep quality and decrease the amount of time it takes to fall asleep in older adults with insomnia 35 , Pumpkin seeds are a good source of tryptophan and magnesium, both of which help promote good sleep.

You could incorporate them into meals by sprinkling them into salads, soups, or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.

However, as with many seeds and nuts, they contain phytic acid , which can reduce the bioavailability of some nutrients you eat If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content Pumpkin seeds can be easily incorporated into your diet as a snack or ingredient in meals or baking.

In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility, and sleep quality. They may even protect against certain types of cancer. In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood, and immune function.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Here are 6 super seeds to eat for better health.

Apples are a popular and healthy fruit, and a big part of American culture and history. Apples are easy to cultivate and tailor to certain tastes…. Though chia and flax seeds are both incredibly healthy, many people wonder if one is healthier than the other. Here is a detailed review of the….

Pumpkin seed oil is a common cooking oil and supplement. This article takes an in-depth look at the potential health benefits and downsides of pumpkin….

This is a detailed article about hemp seeds and their health benefits. Here are 6 ways that consuming hemp seeds can improve your health. Pumpkin is a very popular vegetable, but you may wonder whether it's healthy?

This article reviews the nutritional benefits of pumpkin, as well as…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?