Sourced with thanks from healthline.com
Fibre, healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants are contained in many of the edible seeds. The author in the article below has collated a list of super healthy seeds that are good for your health. Find ways to incorporate them into your diet. Team RetyrSmart
Super healthy seeds that are good for you
- Flaxseeds
Flaxseeds, also known as linseeds, are a great source of fibre and omega-3 fats, particularly alpha-linolenic acid (ALA). However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.
Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground
Flaxseeds are an excellent source of fibre, 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.
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- Chia Seeds
Chia seeds are very similar to flaxseeds because they are also good sources of fibre and omega-3 fats, along with a number of other nutrients. 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. In fact, they contain more than 30% protein, as well as many other essential nutrients. Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make.
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
Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.
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., which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.
- Pumpkin Seeds
Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats. These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.
Pumpkin seeds and pumpkin seed oil may help improve heart health and symptoms of urinary disorders.
Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E.
Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.
Seeds are great sources of healthy fats, vegetarian protein, fibre and antioxidant polyphenols. 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.
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