Healthy Seeds: Absolutely Include In Your Nutrition!

The best thing about seeds is that we can mix them with sweet and savory dishes thanks to their neutral flavor. Also, we can add it to drinks to take advantage of all its features.

While it may seem “modern” to add healthy seeds to your diet, this habit has actually been around for centuries. Seeds provide many benefits for your health and beauty. In this article, we’ll talk about some healthy seeds that you should include in your diet.

The healthy seeds you need

You can find a wide range of products made with seeds in the market and the market. This is not just a diet fad for vegetarians or celebrities. In fact, seeds are very nutritious foods that are worth using. Some of the healthy seeds you can include in your diet:

1. Healthy seeds: Chia seeds

Chia seeds are rich in iron, calcium, and omega 3 fatty acids. It also offers a good amount of fiber; That’s why it keeps you full. Therefore, it is great for people who are dieting to lose weight. Chia seeds also remove toxins, prevent premature skin aging, and regenerate tissues.

  • It is very important that you soak it for at least 10 minutes before consuming it.
  • This will create a kind of “jelly” that you can add to fruit and vegetable juices or smoothies.
  • Another option is to mix it with yogurt or milk for breakfast along with cheese toast, breakfast biscuits or oats, and almonds.
Healthy Seeds: Absolutely Include In Your Nutrition!

2.Healthy seeds: Pomegranate seeds

This colorful fruit has seeds that you can use in many sweet and sour dishes. Pomegranate seeds are rich in antioxidants. This combats the effects of free radicals and improves cellular health.

In addition, these seeds contain nutrients, polyphenols that prevent heart disease, and vitamin C that strengthens your immune system. It is also good for preventing blood clots from forming, maintaining the elasticity of blood vessels, and stimulating circulation.

If this is not enough, pomegranate seeds prevent the development of arthritis and bone diseases. You can also put it in salads, natural juices, tarts, and muffins.

3. Sesame seeds

Sesame seeds are a great source of protein and contain lecithin, iron, zinc, and calcium as well as “good” oils. Sesame seeds regulate cholesterol levels and add a different touch to meals.

The best option is to buy it raw and then fry it for a while without oil. It goes perfectly with salads, cream, tart, and bread. Sprinkle some sesame seeds over your meals and you’ll see how they transform!

Healthy Seeds: Absolutely Include In Your Nutrition!

4. Pumpkin seeds

Pumpkin seed has many properties such as regulating cholesterol and reducing some skin problems. Because it is high in calories, it is better to consume it in the morning for weight control.

On the other hand, you can also have it in the afternoon. Because it contains magnesium and B vitamins, it helps serotonin synthesis and balances the nervous system. Therefore it is ideal for those suffering from insomnia and other sleep problems.

In addition, you can have it as a mid-morning snack. A handful is enough. Because you have to chew well, it can help if you have anxiety. Another option is to soak the pumpkin seeds in water overnight. The next day, blend it with vanilla or cinnamon extract.

5.Flaxseeds

Flax seeds are too small; but also very nutritious. It is an excellent source of dietary fiber that helps regulate your digestive system. It also provides polyphenols and linoleic acid.

These nutrients have many health benefits. First, they act as powerful anti-inflammatory agents and regulate hormone production. (Generally recommended for menstruating or women going through menopause).


Two of the main advantages of flaxseed are the regularity of bowel movements and prolonging the feeling of fullness. For this reason, it is ideal for those who have constipation, food anxiety, or want to lose weight.

Flax seeds are a versatile healthy seed. Additionally, you can add flaxseeds to salads, bread, desserts, biscuits, yogurts, and smoothies.

Healthy Seeds: Absolutely Include In Your Nutrition!

6.Quinoa seeds

Basically, quinoa is among the trendiest healthy seeds recognized around the world. However, quinoa has actually been used in South America for hundreds of years. Quinoa has many properties.

This is because these healthy seeds provide iron, fiber, phosphorus, protein, and essential amino acids. These seeds are also very filling and recommended for people on a weight loss diet.

Before eating the quinoa, it is necessary to boil it in water without salt for a few minutes. You can then add it to salads, rice, tarts or use it as a substitute for cereals.

7. Amaranth seed

This is one of the least recognized seeds; however, it is incredibly nutritious. It contains antioxidants, is low in fat, is packed with vegetable proteins, and contains high levels of folic acid.

Also, amaranth seeds help you relax and keep your central nervous system in good shape. They can be used in juicy dishes, soups, or sprinkled on low-fat cheese toast.

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