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.
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