The Best Seeds to Eat! 

Are you tired of junk snacks and want to transition to something healthy? Here are top three seeds to eat for those who are conscious about their diet. Read on to learn the benefits of eating seeds as snacks. 

#1 Chia Seeds

Chia seeds, a nutritional powerhouse, are one of the best seeds to eat. They are packed with various vitamins, nutrients, and compounds that make chia seeds a fantastic addition to your diet:

1- Omega-3 Fatty Acids:

• Chia seeds are rich in alpha-linolenic acid (ALA), a form of omega-3 fatty acids. These essential fats contribute to heart health, reducing the risk of cardiovascular diseases.

2- Protein Powerhouse: 

• Packed with plant-based protein, chia seeds are an excellent choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.

3- Dietary Fibre: 

• Chia seeds are a great source of soluble and insoluble fibre. This aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. 

4- Antioxidant Boost:

• Loaded with antioxidants, chia seeds combat oxidative stress and inflammation in the body. Antioxidants contribute to overall cellular health and may help prevent various chronic diseases.

5- Vitamins and Minerals:

• Chia seeds are a rich source of essential vitamins such as B vitamins, including thiamine and niacin. They also contain minerals like phosphorus, manganese, and calcium, supporting bone health and overall well-being.

6- Hydration Assistance: 

• Chia seeds can absorb water, forming a gel-like substance. This property helps with hydration, making them an excellent choice for athletes or those looking to maintain proper fluid balance.

7- Blood Sugar Regulation:

• The high fibre content in chia seeds aids in slowing down the absorption of sugar, contributing to better blood sugar control. This can be particularly beneficial for individuals with diabetes or those aiming to manage their sugar levels.

8- Weight Management:

• The combination of protein, fibre, and the ability to absorb water is the reason why you should choose to eat chia seeds. 

Incorporating these nutrient-packed gems in your “seeds to eat” list is a smart choice for individuals seeking a nutrient-dense snack or ingredient. Chia seeds contribute to overall health and well-being. So, consider adding these seeds to eat to your daily routine and enjoy the diverse benefits they bring to the table.

#2 Flaxseeds

Flaxseeds are tiny nutritional powerhouses that offer a variety of health benefits. If you are looking for seeds to eat, then these should be our preferred choice. Here’s an overview of why flaxseeds are a fantastic addition to your diet:

1. Rich in Omega-3 Fatty Acids:

   – Flaxseeds are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3s are known for their heart-protective properties, helping to reduce the risk of cardiovascular diseases.

2. High in Fibre:

   – Flaxseeds are an excellent source of both soluble and insoluble fibre. This aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. The high fibre content also supports a healthy gut.

3. Lignans for Hormonal Health:

• One of the main reasons to eat flaxseeds is that Flaxseeds contain lignans. These are antioxidant compounds with potential benefits for hormonal health. Lignans may contribute to balancing oestrogen levels in the body, making flax seeds particularly beneficial for women.
• The lignans in flaxseeds also have antioxidant properties that may help protect against certain types of cancer, particularly breast and prostate cancers.

4. May Lower Cholesterol:

   – Studies suggest that the soluble fibre and omega-3 fatty acids in flaxseeds may help lower cholesterol levels, reducing the risk of heart disease.

6. Rich in Essential Nutrients:

   – Flaxseeds are a good source of essential nutrients, including vitamin B1, manganese, and magnesium. These nutrients play vital roles in energy metabolism, bone health, and overall well-being.

7. Versatile Culinary Ingredient:

   – Flaxseeds have a mild, nutty flavour, making them a versatile addition to various dishes. You can sprinkle ground flaxseeds on yoghurt, add them to smoothies, or incorporate them into baked goods like muffins and bread. Their versatility makes them one of the best seeds to eat. 

8. May Aid Weight Management:

   – The combination of fibre, healthy fats, and protein in flaxseeds can contribute to a feeling of fullness, potentially aiding in weight management by reducing overall calorie intake.

When incorporating flaxseeds into your diet, it’s recommended to consume them ground to enhance nutrient absorption. Start with a small amount and gradually increase to avoid digestive discomfort. Whether you add them to your meals or use their oil, flaxseeds are definitely one of the seeds to eat.

#3 Sunflower Seeds

Sunflower seeds are a delicious snack and also one of the most nutrient-dense seeds to eat. Here’s an overview of the health benefits associated with sunflower seeds:

1. Rich in Healthy Fats:

   – Sunflower seeds are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats support heart health by helping to lower bad cholesterol levels. Thus sunflower seeds are one of the preferred edible seeds options for heart patients. 

2. High in Vitamin E:

   – One of the standout features of sunflower seeds is their high vitamin E content. Vitamin E is an antioxidant that plays a crucial role in protecting cells from damage, contributing to skin health and overall immune function. For a healthy and glowing skin, include sunflower seeds in your list of “seeds to eat”

3. Abundant in Minerals:

   – Sunflower seeds are rich in essential minerals such as magnesium, selenium, and copper. Magnesium is vital for bone health, while selenium and copper act as antioxidants and support various metabolic processes.

4. Source of Plant-Based Protein:

   – Sunflower seeds provide a moderate amount of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle repair, growth, and overall body function.

5. Supportive of Heart Health:

   – The combination of healthy fats, magnesium, and other nutrients in sunflower seeds may contribute to heart health by reducing inflammation, supporting proper blood pressure levels, and improving overall cardiovascular function.

6. Antioxidant Properties:

   – Sunflower seeds contain antioxidants, including vitamin E and selenium, which help neutralise free radicals in the body. This can contribute to reduced oxidative stress and a lower risk of chronic diseases.

7. Promotes Healthy Skin:

   – The vitamin E content in sunflower seeds supports skin health by protecting against UV damage and promoting a youthful appearance. Including sunflower seeds in your diet may contribute to a radiant complexion.

8. Aids in Weight Management:

   – The combination of healthy fats, protein, and fibre in sunflower seeds can contribute to a feeling of fullness, making them a satisfying and nutritious snack that may aid in weight management.

If you choose sunflower seeds to eat, it’s essential to be mindful of portion sizes, as they are calorie-dense. Enjoying them as part of a well-balanced diet can provide a range of nutrients beneficial for overall health.

Explore the full range of healthy edible seeds at NutriNosh.  

Read our latest article on Homemade Seed Bar Recipes to find easy recipes to include these healthy seeds to eat in your daily routine.