Antioxidant rich seeds -
Not only does it add bulk to the stool to promote regularity, but fiber has also been shown to protect against issues like hemorrhoids, diverticulitis, intestinal ulcers and constipation. Fiber also helps feed the beneficial bacteria in the gut, which can have a huge impact on immune function, mental health, nutrient absorption and more.
The fiber found in seeds helps slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to prevent sudden spikes and crashes. Not only can this help prevent diabetes symptoms, but it may also protect against the development of chronic conditions like heart disease.
Certain types of seeds, such as flaxseed , have also been shown to improve insulin sensitivity. This allows insulin to work more efficiently in the body to keep blood sugar steady.
Most of the healthiest seeds are jam-packed with manganese , an important micronutrient that plays a vital role in health. Not only is it used as a cofactor for many enzymes in the body, but manganese also acts as a powerful antioxidant to fight free radicals and protect cells against oxidative damage.
This can have far-reaching effects on nearly every aspect of health and may be especially beneficial in the prevention of conditions such as cancer, heart disease and diabetes.
Adding a few servings of the healthiest seeds into your diet can bump up protein intake to help you meet your daily needs. Protein is vital to wound healing and tissue repair, immune function, muscle growth and more. Not getting enough protein in your diet can have detrimental effects on health, resulting in symptoms like an increased risk of infection, greater appetite and stunted growth.
Although the protein content of different seeds can vary pretty widely, most varieties offer around five to 10 grams of protein in each serving. In addition to providing a good amount of both protein and fiber in each serving, seeds also supply a wide range of other micronutrients as well.
Hemp seeds, for example, are a great source of manganese and vitamin E, while sesame seeds are rich in copper and calcium.
One thing that all seeds have in common, however, is that they are incredibly nutrient-dense food s and excellent additions to a healthy, balanced diet. Adding a variety of seeds to your diet is an easy way to squeeze some extra nutrients into your day.
So which are the healthiest seeds to eat? Here are the 10 best seeds for your health, plus a few of the main health benefits that each of the healthiest seeds below has to offer. Flaxseeds are a great source of protein and fiber, as well as key micronutrients like manganese, thiamine and magnesium.
One ounce of flax seeds contains approximately:. Hemp seeds are loaded with important nutrients. In addition to supplying a good amount of protein and healthy fats, hemp seeds are also packed with manganese, vitamin E and magnesium. One ounce of hemp seeds contains approximately:.
One ounce of dried pumpkin seeds contains approximately:. Related: Spicy Roasted Pumpkin Seeds. Poppy seeds are a good source of fiber, plus contain a hearty dose of manganese and calcium. One ounce of poppy seeds contains approximately:. Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine and manganese.
One ounce of dried sunflower seeds contains approximately:. Compared to other types of seeds, chia seeds are one of the best sources of fiber available.
They also supply a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats. One ounce of chia seeds contains approximately:. A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein CRP.
Summary: Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease. Hemp seeds are an excellent source of vegetarian protein. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources.
The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly , which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid. Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood.
The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema. One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. 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. Sunflower seeds are "rich in protein, Vitamin E, and monounsaturated fats. It has been demonstrated that consuming [them] a few times per week reduces inflammation. These little seeds provide 10 grams of nutritional fiber.
Additionally, chia seeds contain a lot of beneficial Omega-3 fats and can raise blood levels of ALA, an omega-3 fatty acid that can help lower inflammation. Pepitas, another name for pumpkin seeds, are a common seed with a clear historical background.
Chia Antioxidant rich seeds contain antioxidants, Personalized resupply strategies, fiber, nAtioxidant omega-3 fatty acids. Anitoxidant nutrients play a role in Shredding fat, gaining muscle multiple body functions Abtioxidant systems. A staple HbAc measurement the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries. The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management 1. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.Antioxidant rich seeds -
Seeds, including flaxseeds and hemp seeds, can provide key nutrients and health benefits. They can contain compounds that may reduce your risk of certain health conditions. Seeds contain all the starting materials necessary to develop into complex plants.
Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat. Flaxseeds , also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid ALA. Flaxseeds also contain a number of different polyphenols, especially lignans , which act as important antioxidants in the body.
Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease.
Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks.
A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk. This may be due to the lignans in flaxseeds.
Lignans are phytoestrogens and are similar to the female sex hormone estrogen. In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes. Summary: Flaxseeds are an excellent source of fiber, omega-3 fats, lignans and other nutrients.
A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer. Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients. Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood.
ALA is an important omega-3 fatty acid that can help reduce inflammation. Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid EPA and docosahexaenoic acid DHA , which are the omega-3 fats found in oily fish.
However, this conversion process in the body is usually quite inefficient. One study has shown that chia seeds may be able to increase levels of EPA in the blood.
Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal. Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite.
A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein CRP.
Summary: Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease. Hemp seeds are an excellent source of vegetarian protein. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources.
The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly , which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid.
Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood. The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.
One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. 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. Potassium-rich muskmelon seeds aid in lowering blood pressure, preserving the health of the heart.
Pomegranate aids in controlling blood levels of oxalates, calcium, and phosphates, all of which help avoid kidney stones. A healthy serving of vitamin A, amino acids, thiamin, riboflavin, niacin, vitamin E, copper, iron, manganese, and phosphorus are all present in pine nuts.
Poppy seeds provide B vitamins that are essential for healthy bones, digestion, cognitive function, and skin hydration. Additionally a wonderful source of zinc are watermelon seeds. One ounce of them has around 26 percent of the DV, while a large handful contains about 4 percent. Thanks For Reading!
Seeds are Antixidant versatile ingredient that can Antioxidant rich seeds used to add a quick pop of texture and nutrition to nearly Rch meal. From chia seed Green tea extract to ricj pumpkin seeds to pine Anrioxidant pesto and Personalized resupply strategies, there are endless ways to squeeze in your daily dose of the healthiest seeds while bumping up your intake of protein, fiber and heart- healthy fats. Which seeds are good for health? What seeds should I eat daily? And what are the best seeds to eat for weight loss, heart health or better digestion? The official seeds definition is a type of embryonic plant that is surrounded by a protective outer covering.
ALL RIGHTS RESERVED. Antioxidant rich seeds OPRAH WINFREY NETWORK. Proof that Antioxidxnt things come Antioxidang teeny, tiny packages. By Jessica Girdwain. Check your local grocery store or bobsredmill. Flaxseeds Nutty-flavored seeds that provide the most nutrition when ground. 
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