All round healthy seeds not exclude from diet

Whether you grabbing to add to your food more fiber, protein, or healthy boosting minerals in your diet consider including in seeds you meal and enjoy endless health benefits. Well seed are rich in nutrients and have healthy benefits though small and mighty kernels are high in vitamins and minerals the body needs to function at pinnacle performance. These seeds such versatile by nature that you can incorporate easily into variety of different recipes, if you need more energy of want slimmer your waistline consider this seeds.

Chia seeds

Chia seeds contains number of important antioxidants polyphenols Interesting part is that number of studies show that Chia seed increase ALA in the blood which important omega-3 fatty acid that can help reduce inflammation. Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient. One other study has shown that chia seeds may be able to increase levels of EPA in the blood; it may also help to reduce blood sugar after a meal. As to the intake a study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP).

So help yourself to tiny seeds pack in 10grams of fiber in 2-tablespoon serving which contains proteins, omega-3 fatty acids, antioxidants, and minerals like: iron, calcium, magnesium, and zinc. Sprinkle them ground or whole onto cereal, vegetables, or yogurt. Soak them in water to add to cooked cereal, or find a recipe for chia pudding as a healthy and tasty dessert.

Flax seed

Power pack just 1ounce of seed also known as linseeds great source of fiber and omega-3 Fats particular alpha-linolenic acid (ALA) having  fibrous outer shell of the seed which said that human can’t digest easily that reason for small quantity intake. Have two tablespoons of flaxseed contains 6 grams of fiber and 4 grams of protein. Some studies suggest flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which may help protect the body from cancer. Adding flaxseed to your diet is easy ground flax seed is best way to consume. Bake it into muffins. Mix it in salads, yogurt, smoothies, cereal, and soups. Ground flaxseed can even be used as an egg substitute.

Hemp seeds

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients. This are known for its best protein content, one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources. The proportion of omega-6 to -3 fat omegas in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid, while the anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema. One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average. They pack in 10 grams of easily digested protein into just 2 tablespoons. Hemp seeds have a mild, nutty flavor. They can be eaten on their own, added to salads, or on top of yogurt. Hemp milk is a good alternative to dairy milk.

Pumpkin seed

One of best iron source seeds are Pumpkin seeds, tasty snack that boasts 16% of your daily iron needs in just ¼ cup, also get you 5 grams of fiber, which is more than most nuts. Other than this pumpkin seeds are a good source of amino acids, protein, and omega-3s, as well as minerals such as zinc and magnesium. They are source of phytosterols which is source of plant compound help in lowering blood cholesterol. In study of 8000 people found that those who had higher intake of this seeds and sunflower seeds had significant reduced in risk of breast cancer. While one other study in children found pumpkin seed help in lower bladder stones by reducing the amount of calcium in urine.

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates. The sexual benefits of pumpkin seeds are actually pretty well known across most of Europe and China, It’s a shame too because on top of being a top notch sexual stimulant, why for some it has attracted main stream attention to rest of the world.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms. Anyway Fresh roasted pumpkin seeds– are an excellent snack, but you can enjoy them with oatmeal, baked into muffins, mixed into smoothies, or added to homemade granola and energy bars.

Well there other too with tons of benefits like Pomegranate seeds small jewels called arils, with lots of fiber and 40% of your daily needed vitamin C with inclusion of healthy heart antioxidants called polyphenols that including: flavonoids, tannins, and anthocyanins.Sunflower seeds as richest vitamin E seed with proteins, fiber, Phytochemicals, selenium, copper and magnesium. Sesame seedstiny packed seeds with 20% protein fiber rich with amino acids tryptophan and methionine.  Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect. Poppy seeds just one teaspoon contains up to four percent of your recommended daily intake of phosphorous, calcium, and iron. Calcium and phosphorous are essential nutrients needed to build healthy bones. Poppy seeds are also a great source of oleic acid, fiber, and omega-3 fatty acids.