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5 Super healthy seeds you should eat


2020-01-18 7692

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.

1. Flaxseeds

Calories: 152

Fiber: 7.8 grams

Protein: 5.2 grams

Monounsaturated fat: 2.1 grams

Omega-3 fats: 6.5 grams

Omega-6 fats: 1.7 grams

Manganese: 35% of the RDI

Thiamine (vitamin B1): 31% of the RDI

Magnesium: 28% of the RDI

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.

· 2. Chia Seeds

Calories: 137

Fiber: 10.6 grams

Protein: 4.4 grams

Monounsaturated fat: 0.6 grams

Omega-3 fats: 4.9 grams

Omega-6 fats: 1.6 grams

Thiamine (vitamin B1): 15% of the RDI

Magnesium: 30% of the RDI

Manganese: 30% of the RDI

Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.

3. Hemp Seeds

Calories: 155

Fiber: 1.1 grams

Protein: 8.8 grams

Monounsaturated fat: 0.6 grams

Polyunsaturated fat: 10.7 grams

Magnesium: 45% of the RDI

Thiamine (vitamin B1): 31% of the RDI

Zinc: 21% of the RDI

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.

4. Sesame Seeds

Calories: 160

Fiber: 3.3 grams

Protein: 5 grams

Monounsaturated fat: 5.3 grams

Omega-6 fats: 6 grams

Copper: 57% of the RDI

Manganese: 34% of the RDI

Magnesium: 25% of the RDI

· 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.

5. Pumpkin Seeds

Calories: 151

Fiber: 1.7 grams

Protein: 7 grams

Monounsaturated fat: 4 grams

Omega-6 fats: 6 grams

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Phosphorus: 33% of the RDI

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.

Healthline

 

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