According to One Green Planet, seeds are a pivotal part of a plant-based and balanced diet. Seeds are abundant in important nutrients like healthy fat, digestive fiber, and protein, they are known to encourage muscle growth and increase your energy levels.
Since different seeds are good for different purposes, it is useful to know which seeds you should consume the most if you want to boost specific aspects of your health.
Below, you can check out the best ten seeds out there and how to incorporate them to your daily diet, as well as some important health benefits.
10 Healthiest Seeds & Their Uses
- Amaranth
This seed is abundant in calcium, protein, iron, manganese, and fiber and it can be used as flour, a rice substitution, or as a substitution for other grains. Since it has a rather sticky consistency, it goes great with cereals and sushi.
- Flaxseed
Flaxseed is rich in fiber, omega 3 fatty acids, and antioxidants. They can help you decrease blood sugar naturally. Opt for ground flaxseed that you can ground in a spice blender or a coffee grinder. You can add the seeds to almost any food, including smoothies, salads, baked goodies, crackers, etc. They make an excellent egg replacement too.
- Sesame seeds
These seeds will supply you with a great amount of calcium and iron, as well as fiber that will minimize bad cholesterol and keep your heart healthy. You can also consume other products that contain sesame seeds like sesame oil and tahini. They go great with stir fries and curries, as well as with eggplants, squashes, and yam noodles.
- Sunflower seeds
They are abundant in iron and other pivotal minerals and you can eat them in numerous different ways, from sprouted or ground and used to make cookies or sandwich spreads. When making homemade rolls, buns, or bread, dip the top in some sunflower seeds prior to baking for a healthy and delicious kick.
- Quinoa
Quinoa (often mistaken for a grain) is a seed that contains a lot of protein, as well as important minerals like folate, copper, manganese, and magnesium. It will also boost your fiber levels. In the kitchen, you can use it as a replacement for oatmeal and rice or combine it with some pesto and sundried tomatoes for a healthy and tasty meal.
- Pumpkin seeds
These seeds, besides being delicious, will provide you with potassium, protein, and vitamin E and elevate your antioxidant power. You can bake and sprinkle them with salt and other spices and eat them on their own or combine their crunchiness with breads, past, and salads. You can also mix them with sauces and smoothies.
- Pomegranate seeds
These seeds will supply your body with sufficient amounts of vitamin C and will support your cardiovascular health and increase your endurance. You can eat them as healthy snacks or add them to meals like oatmeal, salads, or stir fries. You can also garnish baked tofu or quinoa dishes with these seeds too.
- Hemp seeds
If you are in need of some magnesium boost, hemp seeds are the way to go. They will also provide you with omega-3 and omega-6 fatty acids that will support your cardiovascular health. You can add them to smoothies or sprinkle them on eggplant cutlets.
- Chia seeds
Chia seeds will elevate your protein, good fat, and fiber levels. The omega-3 fatty acids in them will help you fight off inflammation. Feel free to add them to smoothies or use them as an egg replacement in baking.
- Cumin seeds
Abundant in iron, these seeds can help you fight off colds, alleviate digestive problems, and they can also be used as a natural antiseptic. You can add them to homemade curry and numerous Mexican foods.
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