DOWNLOAD THE APP
Blog - HealthifyMe
No Result
View All Result
  • Weight Loss
  • Diet
  • Web Stories
  • Health
Blog - HealthifyMe
No Result
View All Result
Home Diet

The Health Benefits of Seeds – Why You Need to Eat Them

Nishita KaushikbyNishita Kaushik
November 29, 2021
inDiet
4
seeds and nuts diet

Often neglected for their much more glamorous cousins – nuts, seeds need to be a part of everyone’s diet. Dense in nutrients, they provide you with complex carbohydrates, fats, proteins, vitamins, minerals and dietary fiber, and plenty of energy! That’s not all.

Here’s why you should incorporate it in your diet today:

  • They are a good source of dietary fiber, which slows the rate of digestion and keeps your digestive system on track.
  • They provide you with good fats, which nourish the blood cells and help maintain brain function.
  • Along with nuts, they reduce the levels of inflammation in the body, which staves off ageing and reduces the risk of heart disease.
  • They contain plant sterols, that help keep cholesterol levels in check and reduce the risk of cancer.
  • They are rich in trace minerals like selenium, magnesium, copper and zinc, which is required by our bodies.
  • Over time and consumed regularly, seeds can help prevent weight gain.

CHIA SEEDS

This seed that has been around to power Aztec armies is super rich in fiber. The fiber in chia seeds isn’t your regular kind; it swells to form a gel when it mixes with digestive liquids in the gut. This leads to a feeling of satiety and improves blood sugar control. It is high in omega-3 fatty acids and offers strong antioxidant activity.

rich in fiber

Nutritional value: One tablespoon has 60 calories with 3 gm protein, 3 gm fat and 5 gm carbs.

What you can do: Sprinkle liberally on your cereal, curd, raita and salads.

PUMPKIN SEEDS

Halloween’s around the corner, but you don’t need to wait for the spooky October fest to add these nutty seeds to your diet. Known as pepitas in Spanish, pumpkin seeds have high levels of unsaturated fats, which keep your body functioning like a well-oiled machine. The seeds contain iron, which helps maintain high energy levels, along with magnesium, testosterone-boosting zinc and vitamin K.

nutty seeds

Nutritional Value: One tablespoon has 47 calories with 2 gm protein, 4 gm fat and 1.5 gm carbs.

What you can do: Roasted and sprinkled with spices such as pepper and paprika, pumpkin seeds are perfect for a snack.

HEMP SEEDS

Hemp seeds provide extremely high quality plant protein to the muscles. They are among the few vegetarian sources of complete protein, containing all 20 amino acids that are vital to build muscle. The seeds are high in vital minerals such as energy-boosting iron, bone-building calcium, and magnesium. They also contain omega-3 and omega-6 fatty acids.

sources of complete protein

Nutritional value: One tablespoon has 57 calories with 3 gm protein, 4 gm fat and 1 gm carbs.

What you can do: Add them to everything – cereals, shakes, soups and salads.

FLAX SEEDS

The nutty flax, one of the first varieties that shone the spotlight on seeds, is one of the best dietary sources of soluble fiber. It helps slow down digestion, translating into satiety and blood sugar regulation. It also contains omega-3 fatty acids, which reduces inflammation, and lignans, which can help prevent cancer.

omega-3 fatty acids

Nutritional value: One tablespoon has 37 calories with 1 gm protein, 3 gm fat and 2 gm carbs.

What you can do: apart from adding to soups, salads and raita for some crunch, try replacing one part butter with three parts ground flaxseed in baked goods.

SUNFLOWER SEEDS

The inexpensive sunflower seeds are packed with good fats, selenium, copper and antioxidant-rich vitamin E, all of which promote better heart health and avert inflammation. The high levels of vitamin E can improve recovery after exercise as it reduces training-induced oxidative stress in the body. They are also rich in folate, a nutrient that’s vital for women. Also rich in fiber, it keeps you satiated for longer.

good fats

Nutritional value: One tablespoon has 51 calories with 2 gm protein, 4.5 gm fat and 2 gm carbs.

What you can do: Add it to anything, cereal, salad, sandwich fillings or even smoothies.

SESAME SEEDS

Often spotted on burger and hot dog buns, sesame seeds deserve more than a random sprinkling. They are a good dairy-free source of calcium, which is essential for building stronger bones and ensuring healthy muscles function. They also contain copper, which is needed for numerous enzymatic reactions in the body. Black sesame seeds offer greater antioxidant power than the regular off-white kind. Time to say Open Sesame?

dairy-free source

Nutritional value: One tablespoon has 51 calories with 2 gm protein, 4.5 gm fat 4.5 gm fat and 2 gm carbs.

What you can do: Top your salads, soups, and cooked vegetables with it. You can even add it to Dalia and sandwich fillings.

Chia, hemp and flax seeds may have attained superfood status but that’s no reason to neglect the humble pumpkin, sesame and sunflower seeds. Like with all foods, focusing on only one variant won’t help. Make sure you rotate your seeds, and aim to consume about 42-45 gm or 3 tablespoons of mixed seeds daily.

If you’re wondering how to balance the quantum of seeds and nuts in your diet, a HealthifyMe nutritionist or dietician can help.

[symple_button url=”https://healthifyme.onelink.me/2285251819?pid=Blog_Post&c=Sign_Up&af_dp=hmein%3A%2F%2Factivity%2FPlansv2Activity&af_web_dp=http%3A%2F%2Fhealthifyme.com%2Fhome&af_force_dp=tarue” color=”red” size=”medium” border_radius=”3px” target=”self” rel=”” icon_left=”” icon_right=””]Get fit with HealthifyMe. Sign up here[/symple_button]

Download Healthifyme APP
Tags: Benefits of SeedsCalciumcaloriescholesterolgood fatshealthy fatsHealthy seedsproteinsoups and saladssuperfoodweight gain
Previous Post

Rajesh’s Incredible Transformation Story

Next Post

How To Activate Glutes Before A Workout

Nishita Kaushik

Nishita Kaushik

Nishita is a certified Diabetes Educator and Nutrition Expert who has worked across organisations like VLCC, Rediscover and Pachouli. As a HealthifyMe nutritionist, Nishita strives to help people meet their fitness objectives through what they eat.

Related Posts

is dosa good for weight loss- HealthifyMe
Weight Loss

Is Dosa Good for Weight Loss? Let’s Find Out

January 28, 2023
Dates For Weight Loss – The Sweetness You Need!
Weight Loss

Dates For Weight Loss – The Sweetness You Need!

January 28, 2023
Dalia Benefits For Weight Loss
Weight Loss

Dalia Benefits For Weight Loss

January 28, 2023

Comments 4

  1. sharanya says:
    4 years ago

    Awesome! Good Information in Nutrition Seeds Article .Thank You very Much .Keep Up the Good Wonderful Work .

    Reply
  2. REHIMAN DULLA says:
    5 years ago

    I really happy for weight loss 4kgs in Ramdan in fasting thanks for HealthifyMe team & Nutrition komal.

    Reply
  3. seeds and nuts online says:
    6 years ago

    I like your site and I like your posts they amazing. Thanks for sharing the best information with us.I am very impressed with us. You made a good site it’s very interesting one and very help us.

    Reply
  4. seeds and nuts online says:
    6 years ago

    I like your site and also I like your information on this topic. Thank you for sharing the best posts they amazing. You made a good site it very useful to us. I am very satisfied with your site.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Popular Post

  • Height weight chart feature image

    Height Weight Chart – Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • Best Indian Diet Chart Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • What is Normal Blood Sugar Range by Age?

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Black Coffee – Benefits, Nutrition and Side Effects

    0 shares
    Share 0 Tweet 0

Read by topic

  • Cholesterol
  • Diabetes
  • Diet
  • Featured
  • Fight Corona
  • General
  • Get Inspired
  • health
  • Healthify Talks
  • Hindi
  • Life
  • Metabolic Health
  • Nutrition
  • PCOS & PCOD
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Thyroid
  • Trends
  • Video
  • Web Stories
  • Weight Gain
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
Blog – HealthifyMe




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Web Stories
  • Health

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyPro
  • Diabetic Diet
  • Weight Loss Diet
  • Lose Weight Fast
  • BMI Calculator
  • BMR Calculator
  • Calorie Calculator
  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2021

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2022