8 Nutrient-Rich Seeds that You Should Add to Your Diet Plan

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8 Nutrient-Rich Seeds that You Should Add to Your Diet Plan

Seeds are super healthy and a powerhouse of nutrients that can be eaten raw or pureed into the scrumptious spread. These tiny superfoods contain protein, fiber, and other essential nutrients to deliver loads of health benefits. According to some dieticians, seeds are a plant-based source that you can add to your daily diet plan to harness their nutritional power. These tiny, healthy foods are rich in unsaturated fats that possess exceptional health-promoting properties.

The earthy flavor and crunchy texture of seeds can make your meals super delicious. If you are thinking of adding these tiny seeds that are packed with tons of vitamins, minerals, antioxidants, protein, and healthy fats, here is a list of nutrient-rich seeds that you should add to your diet plan and stay healthy.

1. Flaxseeds

Flaxseeds or linseeds are an incredible source of fiber, potassium, and omega-3 fatty acids that can help reduce cholesterol and blood pressure. To get the maximum health benefits, you need to grind flaxseeds as the fibrous outer shell of the seed can’t be easily digested by the human body. Adding flaxseeds to your diet plan can increase the levels of omega-3 fatty acids, which are healthy fats that good for your heart health. Flaxseeds have a nutty flavor that can provide you with a sufficient amount of fiber. You can enhance the taste and nutritional power of pancakes, salads, and oatmeal by sprinkling flaxseeds over them.

2. Chia Seeds

Chia seeds are also a great source of fiber, omega-3 fatty acids, and important antioxidants that are required by your body to perform various functions. These tiny seeds also contain protein, iron, calcium, vitamin C, vitamin B1, magnesium, and manganese. Eating chia seeds can be very beneficial to your overall health. They can give you an instant energy boost, help you lose weight, reduce joint pain, and protect your body from diabetes and heart problems. Chia seeds are gluten-free, so they can be safely used by celiac patients and those with gluten intolerance.

3. Pomegranate Seeds

Pomegranate seeds are loaded with antioxidants that play an integral role in protecting your body from free radical damage and help reduce the signs of aging. Pomegranate seeds can increase the level of oxygen in the blood and improve blood flow. They are rich in polyphenylenes, which are important antioxidants that can help reduce the risk of cancer and heart attack. Pomegranate seeds also contain anthocyanin, tannins, and ellagic acid, which are good for your health. These seeds are packed with vitamin C, potassium, and dietary fiber. Since pomegranate seeds possess antioxidant properties, they can prevent clogging of the blood vessels with excess fat, thus preventing cardiovascular disorders. Moreover, pomegranate seeds are also beneficial for your bones health, alleviate the symptoms of arthritis, and reduce the levels of enzymes that are responsible for damaging cartilage.

4. Pumpkin Seeds

Pumpkin seeds are a healthy snack that is loaded with magnesium, which is good for your heart health. These seeds can increase your energy levels and power your muscles. Pumpkin seeds also contain monounsaturated fats, omega-6 fats, protein, manganese, and phosphorus. Due to their wide range of nutrients, pumpkin seeds can offer a number of health benefits. By adding pumpkin seeds to your diet plan, you can lower the risk of developing urinary bladder stones, kidney stones, prostate, and urinary disorders, and improve menopause symptoms. You can sprinkle them on soup, salad, cereal, and trail mix and make the most out of these healthy seeds.

5. Hemp Seeds

Hemp seeds are a great source of vegetarian protein and many other essential nutrients which are good for your overall health. As hemp seeds are an excellent source of protein, they are packed with all the essential amino acids that your body can’t synthesize on its own. According to some studies, the quality of protein present in hemp seeds is much better than other plant protein sources. Hemp seeds contain gamma-linolenic acid, which possesses anti-inflammatory properties. These tiny seeds can increase the level of omega-3 fatty acids in the blood, which can significantly improve your heart health. Due to their anti-inflammatory properties, Hemp seeds are good for the treatment of eczema and chronic inflammatory conditions.

6. Sesame Seeds

Sesame seeds are one of the most versatile and nutrient-dense foods present on earth. These little seeds contain high levels of fiber, protein, manganese, copper, calcium, magnesium, iron, vitamin B1, and phosphorus. Sesame oil, which is used in salad dressing, contains fatty acid, which has the ability to lower your cholesterol level. You can ground sesame seeds to make a paste and use it in hummus, tahini, peanut butter, and more. You can stir fry sesame seeds and add them to vegetables to enhance their nutritional power.

7. Sunflower Seeds

Sunflower seeds can fulfill your daily dose of vitamin E. They contain high levels of healthy fats, monounsaturated fats, and protein, fiber, magnesium, manganese, omega-6 fatty acids. You can add them to veggie burgers and smoothies to add extra flavor and boost nutrition. Sunflower seeds can also serve as a healthy snack that can keep you full for long. Sunflower seeds can lower the chances of developing heart diseases due to the increased levels of vitamin E. Consuming sunflower seeds can help reduce inflammation, LDL, and triglycerides in the blood.

8. Watermelon Seeds

Watermelon seeds are superfoods that are packed with important nutrients, folate, zinc, copper, magnesium, and potassium. These highly nutritious seeds contain essential amino acids, vitamin B complex, and protein that your body needs to produce energy and increase metabolism. Watermelon seeds can improve your heart health by normalizing blood pressure. The high levels of copper, potassium, and manganese, and other important minerals make watermelon seeds a healthy choice for your bones. These black seeds are a good addition to your diabetes diet, as they can control blood sugar levels and serve as a good snacking option for diabetic patients. Watermelon seeds are also good for your hair and skin health.


Saher Naseem is a health writer who writes about nutrition, fitness, weight loss strategies, skincare, health and wellness. Her writing is mainly focused on delicious recipes and sustainable approach to eating well and losing weight. She follows a gluten-free diet and finds herself making meaty, gluten-free recipes to please herself.

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