You cannot judge food by its size. Seeds are known to be nutritional powerhouses.
Just a small pinch of them is loaded with minerals, vitamins, and essential nutrients. Also, they are easy to add into any diet.
Health Benefits of Seeds:
1. Hemp Seeds
Hemp seeds are a good source of omega-3, omega-6 fatty acids and protein. They also contain phytosterols, which are plant-based compounds that help lower cholesterol levels.
You can toss them in your shakes, salads, smoothies, or sprinkle over yogurt or cereal. They can also add texture to baked goods.
2. Chia Seeds
Chia seeds have nearly 11 grams of fiber per ounce. The more fiber you consume, the lower your risk of chronic diseases and it also helps lower your blood sugar.
You can try them as chia pudding or just mixed into meatballs.
3. Flax Seeds
Flaxseeds are a great source of soluble fiber, which helps in lowering cholesterol, it also makes you feel fuller longer and helps in stabilizing blood sugar levels.
Flax seeds are packed with omega-3 fatty acid, which benefits brain and eye health, and also help lower triglycerides. Also, they are high in lignans, a plant-like form of estrogen, which help prevent certain cancers.
Flax seed shells are hard, you can grind them in a blender or coffee grinder. You can add the seeds to shakes, smoothies, oatmeal, yogurt, casseroles, cereal, and when baking.
4. Pumpkin Seeds
Pumpkin seeds or also known as pepitas, are a source of B vitamins, magnesium, iron, zinc and protein, and are rich in the amino acid tryptophan, which may help lower anxiety.
Also, pumpkin seeds have high levels of essential fatty acids that help keep blood vessels healthy and lower bad cholesterol.
You can snack on these seeds raw or roasted. You can even add them to granola bars, or use to garnish soup.
5. Sunflower Seeds
Sunflowers are an excellent source of B vitamins, including folate and vitamin E, a powerful antioxidant that protects cells from damage, helps maintain healthy skin and and may work to prevent cancer. Also these seeds are rich in protein and heart-healthy fats.
You can eat them by the handful, or add them to muffins or cookies, salads, and stir-fries.
6. Sesame Seeds
Sesame seeds are a good source of magnesium, calcium, fiber, zinc, B1, iron and phosphorus. These seeds can lower blood pressure, and protect against liver damage.
Also, sesame seeds have also been linked to prevention of many diseases such as asthma, arthritis, menopause, migraine headaches, osteoporosis and may even reduce PMS symptoms.