Top 5 seeds you can take daily for a healthy diet

Top 5 seeds

Seeds, we all know that they are the plant’s reproduction unit, but do you know some seeds are super nutritious? Yes, seeds like chia seeds, flax seeds, pumpkin seeds, sesame seeds, sunflower seeds etc., can be added to our daily diet in adequate quantities for better health, reducing blood sugar, blood pressure and cholesterol. Every seed is different from the other in the case of nutritional benefits. Seeds are excellent alternatives for nuts as they are often rich in nutrients and even easier to digest. Seeds are nature’s nutritional powerhouse packed with essential nutrients like fibre, protein, iron and omega3 fatty acids. You can have them as a snack or add to your smoothie, salads, or even your desserts.

Chia Seeds

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Tiny but mighty, they are a super nutrient-dense food. But it is one of the rich sources of Omega 3 fatty acids; chia seeds help fight depression, improve sleep and reduce the risk of heart disease. The help of fibre in chia seeds helps your digestive system reduce bloating and chronic inflammations. Chia seeds intake helps you to stabilise the blood sugar level. Good for bone density and bone health as they present macronutrients like phosphorus and calcium. Studies show chia seeds can regulate and reduce your blood pressure level all the way, protecting any heart risk. Chia seeds are a good source of plant-based protein. They are a rich source of natural antioxidants which slow down your ageing signs. Recommended daily intake of chia seed is about 1.5 tablespoons. Chia Seeds can confidently add to salad dressings, puddings, jams etc., to your healthy diet.

Flax Seeds 

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Flax seeds are a good source of omega-three fatty acids linked to improving circulation and anti-inflammatory effects. They help in lowering cholesterol and protect heart risk. They are high in lignin compared to any plant-based food, which defends against prostate and breast cancer. Flax seeds improve insulin sensitivity which keeps blood glucose stable, protecting from type2 diabetes. It’s good to use flax seeds grounded since they allow our body to absorb nutrients better. They can be added to water, cereals, smoothie and even to your homemade cookies. It is ideal for taking not more than 1 to 2 tablespoon of ground flaxseed to reap its health benefits.

Pumpkin Seeds

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Pumpkin seeds are a rich source of fibre, protein, fat, vitamin k, iron, zinc and magnesium, helps to reduce the risk of cancer and regulate blood pressure levels. Pumpkin seeds contain healthy fats, fibres and various antioxidants which support cardiovascular health. High levels of essential fatty acids present in pumpkin seeds help to maintain healthy blood vessels and lower unhealthy cholesterol in the blood. Recommended daily intake of pumpkin seeds is about not more than 30gm per day. Pumpkin seeds can be consumed raw, roasted, added to your salads, yoghurt, or used as a garnish to your soups.

Sesame Seeds

sesame seed
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Sesame seeds are rich in vitamins like thiamine, niacin and folic acid makes them suitable for healthy eyes, skin and hair. They are a rich source of calcium and zinc, which help to maintain healthy bones. Two to three tablespoon of sesame seeds per day is ideal for getting its incredible health benefits, including reducing inflammation, promoting heart health, and reducing joint pains. Studies have shown that regular consumption of sesame seed helps to decrease cholesterol level and triglycerides in the body. Sesame seeds contain vital nutrients such as zinc, vitamin B6 and selenium, which are essential for the overall health and functioning of the immune system. Sesame seeds can be added to your daily diet as energy balls, dressing to salads and soups.

Sunflower Seeds

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According to the global healing centre, sunflower seeds help boost the mood as they are high in magnesium and help people suffering from depression. Sunflower seeds are suitable for the cardiovascular system as they contain nutrients like vitamin E and folate, which promote heart health. Essential fatty acids with high levels of vitamin E protect us from sun damage and promote healing to get more vibrant hair and skin. Support thyroid functioning as sunflower seeds is a rich source of the mineral selenium. It is better to avoid more than 30 grams of sunflower seeds per day to enjoy its health benefits. High amounts of vitamins and minerals in sunflower seeds helps to boost the immune system. A few sunflower seeds can reduce the chance of getting a common cold and other seasonal sicknesses due to weather conditions. Sunflower seeds can add to the daily diet as a snack alternative for nuts.

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Content contributed by eathealthywithsree


  1. Good read.. Lots of valuable information about seeds and their positive impacts

  2. Very informative….. Keep it up👏👏👏👏👏

  3. Supergood edible seeds with their nutritional and health benefits explained in one source..very useful and wonderfully written..


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