Top 20 Powerful Seeds That You Should Eat


Seeds are a great source of protein, fiber, minerals, fat, and antioxidants. Our body needs fat for the proper functioning of the brain. Five to ten percent of your entire diet should comprise healthy fat. The healthiest form of fat that we can include in our diet is all forms of nuts and seeds. The best way to consume nuts is in the raw state, or you can soak them in water overnight. Seeds can help reduce cholesterol, and blood pressure, prevent weight gain, reduce the level of inflammation, and help maintain brain function. Eating these seeds can help repair and moisturize dry and damaged skin.

1. Chia Seeds

Consumption of chia seeds regularly can help reduce joint pain, improve brain health, reduce depression, fight arthritis, keep the digestive system healthy, and protect against diabetes.

2. Flax Seeds

The high fiber in flax seeds promotes healthy bowel functioning, suppresses appetite, and helps support weight loss. Flax seeds can even help ease the symptoms of pre-menstrual syndrome (PMS), lower cholesterol, protect against heart disease, stabilize blood sugar, and reduce the risk of cancer.

3. Pumpkin Seeds

Pumpkin seeds, also known as pepita, are oval. Regular consumption of these seeds helps boost immunity, control blood circulation, and fight anxiety and depression.

4. Sesame Seeds

Sesame seeds are an excellent source of nutrients. They help your bones grow more robust. Excessive consumption of sesame seeds may drop blood sugar levels and trigger migraines and irritable bowel syndrome (IBS) in people who are sensitive to nuts and seeds. Sesame oil is an edible vegetable oil also used in cooking.

5. Sunflower Seeds

Sunflower seeds are the gift of sunflowers. Sunflower seeds are an excellent source of thiamine, niacin, folate, and vitamin E. Regular consumption of these seeds can help reduce asthma, prevent migration headaches and reduce the risk of heart attacks. Do not consume more than half a cup of sunflower seeds daily.

6. Basil Seeds

Basil seeds are also known as sabja. They have a calming effect on the body. These tiny seeds are rich in nutrients. One tablespoon of basil seeds will provide 50 percent of daily calcium and 10 percent of the daily iron intake. Sabja seeds are beneficial for your gut health. The pectin in basil seeds helps increase helpful gut bacteria. Basal seeds are hard to chew. Therefore, soak them in water overnight.

7. Coriander Seeds

Coriander seeds maintain a homeostatic level in our bodies. It has anti-inflammatory properties that help lower blood sugar levels and blood pressure. Drinking warm coriander water will help overcome lousy breath, body odor, and skin issues. It helps in acidity and bloating.

8. Fennel Seeds

Fennel seeds are fiber-rich seeds. Six grams of fennel seeds will provide two grams of fiber.

9. Hemp Seeds

Hemp seeds are seeds from the plant Cannabis sativa. They are considered a superfood containing around 35% of essential fatty acids and 33% plant protein. They have all nine essential amino acids. They are a good source of both soluble and insoluble dietary fiber. You can add hemp seeds to your diet by blending them into smoothies.

10. Pomegranate Seeds

Pomegranate seeds are a world of good for your body. These seeds are rich in antioxidants, called flavonoids which act as anti-inflammatory agents in the body and reduce arthritis and joint pain. Pomegranates contain hundreds of different bioactive compounds. They stimulate probiotic bacteria in your body.

11. Poppy Seeds

Poppy seeds were obtained from the infamous opium poppy. These seeds do not contain narcotic properties. They are very nutritious and healthy. The high amount of iron in poppy seeds can increase your hemoglobin production. A good amount of iron and oxygen in your brain can improve cognitive performance. It helps in improving your sleep cycle.

12. Quinoa

Quinoa is rich in dietary fiber, protein, magnesium, and antioxidants. The presence of fiber in quinoa help maintain blood sugar levels. It helps in lowering the risk of diabetes and heart disease. It contains around 14 grams of protein per 100 grams of quinoa. It helps in preventing inflammation.

13. Pine nuts

Pine nuts are also called chilgoza. It has a soft nutty flavor. They are rich in protein, iron, vitamin E, and magnesium. Regular consumption of pine nuts helps reduce the risk of diabetes and heart disease.

14. Wild Rice

Wild rice provides you with a healthy mix of nutrients and fibers. Wild rice is rich in manganese, which keeps the mitochondria in your cell healthy. It has a slightly vegetal taste. It is low in calories. Also known as Canada rice.

15. Cumin Seeds

Commonly used in Indian curries and chutneys. Eating cumin seeds can help support the digestive system, lower cholesterol, treat diarrhea, and fight bacteria and parasites.

16. Melon Seeds

Melon seeds are full of nutritional and medicinal benefits. Melon seeds are rich in protein, antioxidants, and essential fatty acids. They are low-calorie, high-protein seeds. It can be consumed raw, sprinkled onto bread loaf, and added to salads. They have a nutty and sweet taste.

17. Grape Seed

Grape seeds are rich in antioxidants, which help maintain blood pressure and improve blood circulation. They support brain and heart health. But do not consume grape seed extract if you are allergic to grapes. Avoid these seeds during pregnancy.

18. Amaranth Seeds

Amaranth is commonly known as rajgira. Rajgira is full of health benefits. These seeds are rich in manganese, folate, iron, phosphorus, zinc, and vitamin B6. It can help fight inflammation and hair loss.

19. Carom Seeds

Carom seeds are also known as thymol seeds and ajwain in Hindi. It is often used in Indian curries to enhance the flavor of the food. It has a strong taste, like oregano. It can help boost metabolism and cure all your digestive issues.

20. Fenugreek Seeds

Fenugreek seeds, known as methi in India, are a widespread spice in the Indian kitchen. It is a semiarid crop. It helps maintain cholesterol levels and improves digestive problems.