Super Seeds contain all of the nutritional values required for complex plants to grow. As a result, they’re very nutritious and healthy.
Fiber is abundant in these seeds, which is very important for the human body. They also have a lot of vitamins and minerals, as well as healthy monounsaturated and polyunsaturated fats and antioxidants.
When consumed as part of a healthy diet, seeds can help humans in a variety of ways, including lowering blood sugar, cholesterol, and blood pressure.
In this blog, you will learn about the benefits of such seeds, which provide all of these health benefits to the body when consumed daily.
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Flax seeds
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Flaxseeds, also known as linseeds, for example, are high in fiber and omega-3 fatty acids, particularly alpha-linolenic acid (ALA). The omega-3 fats, on the other hand, are contained within the seed’s fibrous outer shell, which humans cannot easily digest. As a result, eating ground flaxseeds is the best way to increase your omega-3 levels.
A 28-gram serving of flaxseeds contains a wide mix of nutrients:
152 calories
7.8 grams of fiber
5.2 grams protein
2.1 grams of monounsaturated fat
6.5 grams omega-3 fats
1.7 grams omega-6 fats
35% of the RDI for manganese
Thiamine (vitamin B1): 31% RDA
28% of the RDI for magnesiumA large study that combined the findings of 28 other studies discovered that eating flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol.
Flaxseeds may also aid in blood pressure reduction. An examination of 11 studies discovered that flaxseeds could lower blood pressure, particularly when consumed whole every day for more than 12 weeks.
Chia seeds
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Chia seeds are similar to flaxseeds in that they are high in fiber, omega-3 fats, and a variety of other nutrients.
Chia seeds contain the following nutrients in a 28-gram serving:
137 calories
10.6 grams of fiber
4.4 grams protein
0.6-gram monounsaturated fat
4.9 grams omega-3 fats
1.6 grams omega-6 fats
Thiamine (vitamin B1): 15% RDA
Magnesium: 30 percent of the RDI
Manganese: 30 percent of the RDI
Chia seeds, like flaxseeds, contain a variety of antioxidant polyphenols.
Interestingly, eating chia seeds has been shown in several studies to increase ALA levels in the blood. ALA is an essential omega-3 fatty acid that can aid in the reduction of appetite.
Hemp Seeds
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Hemp seeds are a great vegetarian protein source. They actually contain more than 30% protein, as well as a variety of other essential nutrients.
Hemp seeds are one of the few plant sources of complete protein, which means they contain all of the essential amino acids that your body cannot produce.
Hemp seeds have been shown in studies to have higher protein quality than most other plant protein sources.
A 28-gram serving of hemp seeds contains:
155 calories
1.1-gram fiber
8.8-gram protein
0.6-gram monounsaturated fat
10.7 grams of polyunsaturated fat
Magnesium: 45 percent of the RDI
Thiamine (vitamin B1): 31% RDA
21% of the RDI for zinc
The omega-6 to omega-3 fat ratio in hemp seed oil is approximately 3:1, which is considered a good ratio. Gamma-linolenic acid, an important anti-inflammatory fatty acid, is also.
Sesame Seed
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Sesame seeds are widely consumed in Asia, as well as in Western countries as part of a paste known as tahini.
160 calories
3.3 grams of fiber
5-gram protein
5.3 grams of monounsaturated fat
6 grams omega-6 fats
Copper accounts for 57% of the RDI.
34% of the RDI for manganese
25% of the RDI for magnesium
Sesame seeds, like flaxseeds, are high in lignans, particularly sesamin.
Several intriguing studies have revealed that sesamin from sesame seeds may be converted by gut bacteria into another type of lignan known as enterolactone.
Pumpkin seeds
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Pumpkin seeds, also known as kaddoo, are pumpkin seeds. These kaddoo seeds are high in monounsaturated fats, omega-6 fats, and phosphorus, making them one of the most popular and healthy types of seeds.
A 28-gram serving of pumpkin seeds contains the following nutrients:
151 calories
1.7 grams fiber
7-gram protein
4 grams of monounsaturated fat
6 grams omega-6 fats
42% of the RDI for manganese
37% of the RDI for magnesium
33% of the RDI for phosphorus
Pumpkin seeds are also high in phytosterols, which are plant compounds that help to lower cholesterol levels in the human body.
Many health benefits have been linked to kaddoo seeds.
Seeds of Sunflower
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Sunflower seeds, also known as surajmukhi beej, are sunflower plant seeds rich in vitamin E, protein, and monounsaturated fats.
164 calories
Fiber: 2.4 grams
5.8 grams of protein
5.2 grams of monounsaturated fat
6.4 grams omega-6 fats
47% of the RDI for vitamin E
Manganese accounts for 27% of the RDI.
23% of the RDI for magnesium
Sunflower seeds may be linked to lower inflammation in middle-aged and older people, potentially lowering the risk of heart disease.
An observational study of over 6,000 adults discovered that eating a lot of nuts and seeds was associated with less inflammation.