Seeds Rich In Nutrients: Hemp Seeds With 9.5 grams of protein per ounce (28.3 grams), hemp seeds boast the highest protein content among seeds.
They are also considered a complete protein source as they contain all nine essential amino acids.
Seeds Rich In Nutrients, When we think of healthy snacks, nuts often steal the spotlight. But seeds like pumpkin seeds, sunflower seeds, and even watermelon seeds can be equally satisfying as they’re packed with nutrients. Other seeds, such as chia, flax, and sesame, are nutrient-rich and offer benefits for heart health, digestion, and immunity, while also helping you feel full longer. Stay with Chashmak Magazine.
Best Seeds Rich In Nutrients
1. Pumpkin Seeds
Seeds Rich In Nutrients, As you prepare pumpkins for cooking this fall, don’t throw away the seeds. Just one ounce (2-3 tablespoons) of pumpkin seeds provides more than 35% of an adult’s daily magnesium needs and 8.5 grams of protein. Magnesium plays a key role in reducing the risk of heart disease, regulating blood pressure, and supporting strong bones. Low magnesium levels increase the risk of osteoporosis and fractures.
Pumpkin seeds are also rich in tryptophan, an essential amino acid that helps produce serotonin (a mood-boosting hormone) and melatonin (a sleep-promoting hormone).
Seeds Rich In Nutrients, You can enjoy pumpkin seeds raw, with or without the shell (the shell provides extra fiber). They can be roasted, sweetened, or salted, added to granola mixes, or sprinkled on salads and soups for extra crunch.
2. Pine Nuts
Seeds Rich In Nutrients, Though often grouped with nuts, pine nuts are actually seeds. A one-ounce serving contains about 4.5 grams of protein and provides 15% of the daily magnesium and zinc requirements, as well as 21% of the daily phosphorus needs.
Pine nuts are also rich in healthy unsaturated fats, including pinolenic acid, which research shows may help reduce inflammation, blood pressure, and cholesterol levels.
Seeds Rich In Nutrients, Apart from being a staple in pesto sauce, pine nuts make a great standalone snack. Add them to pasta and salads for a nutty flavor boost.
3. Sunflower Seeds
Seeds Rich In Nutrients, Packed with antioxidants, a one-ounce serving of sunflower seeds contains over 10 mg of vitamin E, meeting about two-thirds of an adult’s daily requirement. Vitamin E is linked to a reduced risk of heart disease and helps prevent plaque buildup in the arteries.
Each serving provides 5.4 grams of protein, 2 grams of fiber, and healthy fats, including conjugated linoleic acid (CLA) and oleic acid. CLA has antioxidant and anti-cancer properties, and it can help reduce blood pressure. Oleic acid lowers the risk of heart attacks, reduces triglycerides and bad cholesterol (LDL), and raises good cholesterol (HDL).
Seeds Rich In Nutrients, Unlike pumpkin seeds, sunflower seeds can’t be eaten with the shell. They’re a great addition to breakfast items like yogurt and cereal, adding protein, healthy fats, and fiber. For a twist, try sunflower seeds as a pine nut substitute in pesto.
Sunflower seed butter also makes a tasty nut-free alternative if you’re allergic to nut butters.
4. Watermelon Seeds
Seeds Rich In Nutrients, Watermelon seeds are often discarded, but they contain hidden nutrients. One ounce of dried watermelon seeds provides 8 grams of protein and supplies iron, magnesium, phosphorus, and zinc. One serving has 3 mg of zinc, covering 36% of a woman’s daily needs and 26% of a man’s.
Seeds Rich In Nutrients, Zinc boosts the immune system and helps fight off colds, potentially reducing the duration of illness. Like pumpkin seeds, they can be roasted and used as a topping for salads and soups.
5. Hemp Seeds
Seeds Rich In Nutrients, With 9.5 grams of protein per ounce (28.3 grams), hemp seeds boast the highest protein content among seeds. They are also considered a complete protein source as they contain all nine essential amino acids.
Hemp seeds are rich in potassium, zinc, and iron, providing nearly 71% of an adult’s daily phosphorus requirement along with 70% of the magnesium needs for women and 53% for men.
Seeds Rich In Nutrients, The distinctive feature of hemp seeds is their fat content. These seeds are high in unsaturated fats and have an ideal omega-6 to omega-3 ratio (about 3:1), which promotes heart health and reduces inflammation.
6. Flax Seeds
Seeds Rich In Nutrients, Known for their high alpha-linolenic acid (ALA) content, a type of omega-3 fatty acid, flax seeds stand out. ALA can help lower blood pressure, reduce the risk of heart attacks and strokes, and even reduce symptoms of menopause such as hot flashes.
Research shows that flax seeds can also lower blood sugar in prediabetic and type 2 diabetic individuals, reduce cholesterol, support digestive health, and aid in managing menopausal symptoms. One ounce of whole flax seeds contains 5.2 grams of protein and 7.8 grams of fiber, meeting over a third of women’s daily fiber needs and one-fifth of men’s.
Seeds Rich In Nutrients, For maximum nutrient absorption, grind flax seeds before consuming, as whole flax seeds aren’t fully digestible. Add them to smoothies, breakfast cereals, or yogurt.
7. Chia Seeds
Seeds Rich In Nutrients, If you’re looking to boost your fiber intake, chia seeds are a good choice. An ounce of chia seeds provides 9.8 grams of fiber, covering 39% of the daily recommended intake for women and 26% for men.
Fiber aids digestion, reduces inflammation, regulates blood sugar and cholesterol levels, and lowers the risk of certain cancers, such as colon cancer.
Seeds Rich In Nutrients, Like hemp seeds, chia seeds are a complete protein and packed with antioxidants. With a mild flavor, they’re easy to incorporate into your diet as chia pudding, a breakfast, snack, or even dessert. When combined with liquids, chia seeds take on a jelly-like consistency.
8. Sesame Seeds
Seeds Rich In Nutrients, An ounce of small but nutrient-dense sesame seeds provides nearly 5 grams of protein and more than 3 grams of fiber. These seeds contain sesamin, a lignan compound with antioxidant, anti-inflammatory, and anti-cancer properties. Sesamin may even help lower cholesterol by reducing the body’s fat production.
Seeds Rich In Nutrients, Both black and white sesame seeds are great additions to breakfast cereals and seafood dishes like sushi. They’re also widely used in baking bread and cookies or added to salads and other meals. With a creamy texture and a nut-like flavor, sesame seeds are perfect for making dips and sauces or as toppings for cooked vegetables.
Also Read:
Seed Oil Dangers: Do Seed Oils Pose Health Risks?
Benefits Of Sesame Seeds: Why Should Sesame Seeds Be Added To Your Diet?
6 Amazing Health Benefits Of Chia Seeds
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