31 Seeds Nutrition Facts: Consume These Vital Seeds & See The Magic!

The health benefits of seeds cannot be ignored as they have a lot of nutritional value.

Can seeds be eaten raw, or do they need to be cooked? These are a couple of the questions that you might wonder when looking for a good source of food to add to your salads or as an egg substitute.

Some seeds are edible, while others cannot be consumed. A few seeds are consumed along with other foods in raw form, while others need to be cooked to bring a little flavor to the food. Seeds are a good source of dietary fiber. If you include certain seeds in your daily diet, then it can help to regulate the threat of heart disease, blood sugar, and cholesterol. There are different types of seeds such as sunflower seeds, chia seeds, flax seeds, poppy seeds, sesame seeds, hemp seeds, pumpkin seeds, and many others that contain protein, minerals, vitamins, amino acids, and other nutrients. Seeds are plant foods that are not directly consumed by humans, but the seed oil is used to make yogurt salads, vegetable curries, and many others. While saturated fat is not found in seeds, some types of unsaturated fat, such as monounsaturated fat and polyunsaturated fat, are found in seeds. Bone health is enhanced and there is a lower risk of weight gain or obesity. If you are looking for a healthy diet, then nuts and seeds can be a good source of healthy fats that can be consumed year-round. Seeds may even be used in salad dressings. 

If you enjoyed reading this article about the daily value of seeds along with risk factors, then do read some interesting and surprising fun facts about sushi nutrition facts and tofu nutrition facts.

Low Calories And High Energy

Working on weight gain is a modern-day challenge for people with obesity. According to a nutritionist, having seeds helps you with weight gain.

Flax seeds are a good source of fiber and contain alpha-linolenic acid along with omega-3 fatty acids. Flax seeds' wide range of nutrients makes one eat a healthy diet with the exception of the outer shell of the seed. Lignan, a nutrient found in flaxseed, is a good component of an antioxidant that lowers the risk of heart diseases along with cholesterol.

Chia seeds are also similar to flax seeds. Chia seeds, which are low in calories and high in energy, help to regulate blood sugar levels. If chia seeds are consumed after food, then it is most effective in regulating sugar levels. It also helps in reducing heart diseases. Pumpkin seeds are a good source of omega-6 fatty acids and help to reduce blood pressure and urinary diseases. Pumpkin seeds raise good cholesterol and improve symptoms of female menopause. Sesame seeds help to cure osteoarthritis and the lignan found in their works against oxidative stress.

Bad cholesterol is decreased if sesame seeds are consumed on a daily basis. Apart from this, the nutrient, lignan, found in them make sesame seeds a good source of fiber, while hemp seeds work to heal chronic inflammatory conditions because they contain fatty acid and are a high source of energy if consumed in the correct amount as prescribed by the nutritionist. 

Pomegranate seeds are good for digestion, and trail mixes can be used in sauces and other foods to enhance flavor. It is a good source of fiber, potassium, fatty acids, and vitamin C, along with being an antioxidant. Spaghetti squash seeds contain folate, protein, fiber, magnesium, and many other nutrients that are required by the body for health.

Red clover sprouted seeds are antioxidants that help to work effectively for good health by removing harmful substances from the body and enhancing blood circulation. Seeds are a great source of fiber and contain all the required elements for a plant to grow. So, from this, an idea can be propelled about how nutritional eatable seeds are if consumed directly.

Supports Blood Circulation

Sunflower seeds, along with sunflower oil, are considered very good for blood circulation.

Seeds appear to be small in size and no one would even believe that these small, tiny, little natural things can do wonders if consumed in the correct amount as per the needs of one's body health. Sunflower seeds are a good source of healthy-fatty acid, vitamins such as vitamin E, fiber, proteins, magnesium, copper, and selenium.

Sunflower seeds do the needful without your knowledge, whether you consume sunflower seeds or as sunflower oil. It helps in lowering the blood pressure does the needful by increasing the blood flow in the body of the individual. So, before you consume it, make sure to consume the sunflower seeds without salt, as salt induces high blood pressure in the human body.

Apart from sunflower seeds, chia seeds, flax seeds, hemp seed oil, and sesame seeds are good for the health of an individual when it comes to their blood circulation. At the same time, if sesame oil is consumed, it can be a high-calorie-dense oil. So, if one is looking after the oil, then sesame oil is not that good for health if one is on a strict diet to reduce weight.

Poppy seeds have good nutritional value and iron, which helps to increase the hemoglobin levels in the human body, and thus, increase the supply of oxygen to the brain. Poppy seeds may help to improve cognition by increasing the retrieval and cues in a more comprehensive way. 

Prevent Heart Attacks

Most seeds contain nutrients such as protein, vitamins, such as vitamin E, amino acids, and healthy fatty acids that help to regulate blood pressure.

Flax seeds are a good source of fiber, but along with that, they contain healthy fatty acids that lower the bad cholesterol and enhance the good cholesterol. Naturally, its health benefits increase good heart health. Along with flax seeds, chia seeds are next on the list of foods that reduce the risk of heart attack disorders such as arrhythmias and thrombosis.

Chia seeds and flax seeds are rich in antioxidant polyphenols. Not only them, but other seeds such as hemp seeds, pumpkin seeds, sunflower seeds, and sesame seeds also provide health benefits in their own respective ways to protect the heart of the individual. Hemp seed oil supplements are taken by a few people for omega-3 fatty acids.

The protein and vitamins found in seeds help to provide energy, making the blood circulation in the body more effective, which indirectly strengthens the heart muscles, reducing the risk of a heart attack. In the case of pumpkin seeds, they may lower the risk of a heart attack. In the modern-day, chia seed puddings, salads, homemade granola, and many other dishes are being preferred by people to maintain good health.

Support In Day To Day Activities

The amount of seeds that should be consumed in a day to promote good health varies from seed to seed.

Flax seeds should be consumed at around one tablespoon a day for a limited time period of a maximum of 12 weeks. Chia seeds should be consumed in one to two tablespoons, either in a drink or in a salad dressing. Seeds are high sources of fiber, so it is recommended to have them in a limited amount to avoid its side effects.

Pumpkin seeds, a good source of protein and vitamins, should also be eaten in a limited amount in any of the suitable forms to avoid gastric or bloating. If eaten in excess, it can lead to weight gain. Sunflower seeds are a good source of vitamin E, fatty acids, and protein and should preferably be eaten without their shell to ease digestion.

In this way, seeds can be eaten on a daily basis, keeping the quantity into consideration. Generally, the avocado seed is edible in its raw form and is higher in nutritional value than most other seeds. The bitter taste of the seed might prevent you from eating it, so people prefer to make it into a dry powder and add it to smoothies, but the nutritional value of the seed is reduced in protein and vitamins.

Roasting and baking certain seeds, including sesame seeds, might reduce their nutritional value, but they can still be consumed. It is safe to eat raw sesame seeds and neither do they taste bitter, so preferably raw sesame seeds can be eaten. Dehydrated or dried avocado seeds can be turned into powder and added into smoothies, teas, dips, oats, and sauces. Seeds tend to have a better balance than fruits and fruits tend to have high amounts of natural sugar.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for seeds nutrition facts, then why not take a look at yogurt nutrition interesting facts, or yuca nutrition facts for kids?