Seeds are tiny items that we often see in the market. Little do we know, these small food items carry so many nutrients in them. Seeds come in a lot of varieties. They have varied shapes, sizes, and origins. However if you look into them as a whole, they are healthy bunches of tiny food items. What makes the seeds so healthy?
- Every seed is concentrated with vitamins, minerals, essential oils, and proteins.
- Seeds also bring bulk or fiber to the diet for better digestion
- They are considered as living food, and are good to eat without cooking!
- They can be used as sources for oil, spice, food additive or even as beverage
- Some of these seeds are considered as superfoods! This means that they are packed with nutrients, despite their tiny sizes.
We have looked into Ten (10) healthy seeds that are great for menopause. The article is quite long, but we made it sure that you get good information from it, after reading. We suggest that you bookmark this post so you can go over the list of seeds again when you need it.
Here are 10 of the most nutritious seeds in the world today. There could be more seeds out there too! But, you can learn about and try a few seeds at a time. Add them into your healthy dishes or experiment on what food items would be great to have them in. Check out each of the seed’s nutritional contents and see how they can contribute to keeping you healthy.
1. Chia Seeds
Chia seeds come from Chia herbs or Salvia hispanica. The seeds are smaller than the sesame seeds. They are used a long time ago by South American generations as a great source of energy. Today, it is considered as a superfood, which can offer so many benefits!
Health Benefits: Helps reduce joint pain, improves energy and immunity, and manages weight; May help prevent diseases such as diabetes and heart disease; Good for patients with celiac disease as this seed do not contain gluten.
You can read an in depth article about this superfood from this website too! Check out Chia seeds for your menopause journey.
Healthy Serving: There is no specific serving size for daily Chia seed consumption, but most studies involving chia seeds use 25 mg of Chia seeds every day. That can be equivalent to almost an ounce worth of Chia seeds in a day.
Tips for Preparation
Here’s a video to give you 3 amazing recipes using Chia seeds! Learn how to use Chia seeds as an alternative for eggs! That’s right! If you are sensitive to eggs, you can use Chia seeds instead. Check out this video (3.39 mins).
Here’s another video by MassiveWeightLoss about the super benefits of chia seeds plus a recipe that you can follow!
Chia Seeds are available in the market as whole seeds or Chia powder.
2. Hemp Seeds
Hemp seed is highly related to the prohibited herb, Cannabis sativa or marijuana. However, not many people know that hemp actually has a lot of health benefits, especially when it comes to using its seeds. Check out our own write up about Hemp as a superfood as well.
As a health item, the hemp plants are specially cultivated to produce healthy seeds that are used for medicinal purposes. These plants are essential for industries that produce fiber, medications, oils and other food items.
Nutritional Content: it is believed to have the most balanced levels of all essential amino acids and essential fatty acids; it is also filled with protein, Vitamin E and other trace minerals; packed with Omega 3 and Omega 6 at healthy 3:1 ratios; excellent source of fiber for your diet
Health Benefits: strengthens that health of immune system, the heart, and respiratory system; reduces bad cholesterol and regulates blood pressure; decreases inflammation and prevent body aches and joint pain; improves blood circulation
Healthy Serving: The recommended intake for Hemp seeds is up to 4 heaping tablespoons. This is equivalent to one serving or 42 grams. This is for individuals who want to improve their bodily functions. For people who are suffering from chronic problems, they may take up to 5 or 6 heaping tablespoons of Hemp in one day. That is equivalent to 55 grams of the seeds.
Tips for Preparation
Have you heard of Hemp Seed dressing? Yes you read that right! Hype up your salads using the wonderful, easy and quick Hemp seed dressing recipe! (2.04 mins)
- Hummus recipe using healthy hemp seeds! Plus special information on the benefits of cilantro.
- Make your own hemp milk in less than five minutes!
Are you excited to make your hemp seed recipes? You can find whole hemp seeds or hemp protein powder over the internet. You can also buy them from your local food shops and health grocery stores.
3. Flax Seeds
Flax seeds are closely related to the linseeds. Basically, the flax plant is commonly cultivated to produce fiber strands. Linen on the other hand grows shorter fiber but yields more seeds. The flaxseeds we find in the market today could be linseeds. Flaxseeds and linseeds have the same nutritional content and both terms can be used interchangeably, in terms of seed’s nutritional value. The flaxseeds could be whole or milled, but they have the same amount of nutrients. However, milled flax seeds are absorbed a lot easier by the body. The hull of the flax is a bit hard to break and this keeps the nutrients inside the coating. But when you grind it, you get all the nutritional contents out and ready for your body to absorb.
Nutritional Content: Rich in Omega 3 fatty acids, protein and antioxidants; excellent source of lignans and nutritional fiber; Also contains good amounts of Vitamin B, Manganese, Magnesium, and Phosphorus.
- Reduces risks of breast and prostate cancer through its antioxidants
- Great for menopausal women! 2 tablespoons of ground flax daily can help reduce hot flashes!
- Improves nutritional absorption and enhances digestion
- Improve insulin sensitivity and help prevent diabetes
- Good for weight management and prevention of heart problems
- Helps prevent and manage an aching body and joint pain because of its anti-inflammatory effect
Healthy Serving: The suggested serving is 2 to 4 tablespoons of Flax Seeds daily. You can take it in a single dose or in divided doses.
Tips for Preparation
Did you know that you can also use Flax Seeds to keep your skin healthy? Learn how to create a flaxseed mask for your face, neck, hands and feet!
If you are excited about making your own flaxseed recipes you can start looking for them in your health food stores today! You can also look for them over the internet for more convenience. There are whole flax seeds and some pre-ground ones. You can get flax seed oils as well.
4. Sunflower Seeds
These healthy gifts from the beautiful sunflowers are surprisingly beneficial! Not only do they give a pretty contrast to the flowers, but they also contain some essential nutrients. The seeds have a sweet and nutty taste
Nutritional Content: excellent source of vitamin E and Vitamin B! Rich in protein, fiber, and essential fatty acids; packed with Calcium, Zinc, Magnesium, Potassium, and Iron! Contains high amounts of linoleic acid.
- Helps increase sperm count in men because of its high zinc content
- Vitamins E and B are amazing for arousal; improves sexual drive for both men and women!
- Improves the health of your skin and hair!
Healthy Serving: An ounce or two of these sunflower seeds (shelled) are considered to be a healthy serving. You can take the same amount daily.
Tips for Preparation
Here’s a sunflower spread recipe by certified nutritionist and Chef Jennifer Brewer. Watch her discuss a bit about sunflower seeds and follow her excellent recipe that’s great for your sandwiches! (2.34 mins)
Want to increase your libido naturally? Try to make the “Libido in a Jar – a.k.a. Sunflower Milk” recipe by Shiva Rose.
Some sunflower seeds that are sold in the market have been shelled. Some other are still intact inside the hard shells which you need to crack open.
5. Sesame Seeds
These seeds are very popular in the kitchen. Even restaurant use these seeds in their dishes. But, did you know that these food additions are good for your health? It is packed with amazing nutrients! Despite its very small size, you can get a lot of important nourishment from them.
Nutritional Content: Rich in fiber! Contains a lot of minerals like Calcium, Magnesium, Phosphorus, Zinc, Iron and even Copper! Excellent source of essential fat.
- Picks up your energy! When you feel a little down, it can also improve your mood!
- Regulates your cholesterol, which further decreases your chances of developing heart disease, hypertension,
- Improves your immunity with zinc
- Its high calcium content helps you prevent osteoporosis
- Fiber helps prevent and treat bloating and other digestive problems
- The oil gives excellent health to your skin
- Helps in preventing cancer
- Offers relief for Rheumatoid Arthritis from its rich copper content
Healthy Serving: It has a high fat content so its serving size is between one (1) to two (2) teaspoons daily.
Tips for Preparation
Sesame seeds make excellent Tahini paste! Tahini’s are good for dips or as an ingredient in hummus recipes. It is easy to buy Tahini pastes in the market today, but it is better to make your own at home. It’s very easy to do! Check this video out for the recipe and instructions. (2.22 minutes)
Sesame seeds can be available as whole hulled or unhulled seeds. You may also get them in ground forms as Tahini sauces.
6. Cumin Seeds
These seeds are common in Indian and Mexican dishes. Like sesame seeds they are also very tiny in size, but packed with nutrients! It has a nutty but a slightly peppery flavor, which goes well with several dishes from both Indiana and Mexican traditions.
Nutritional Content: packed with minerals such as Phosphorus, Magnesium, Iron, Manganese, Copper and Calcium; LOW in saturated fat, cholesterol and sodium; HIGH in dietary fiber and antioxidants.
Health Benefits: improves digestion and prevent constipation and bloating; helps with weight management and promotes weight los; strengthens the immune system with its antioxidant and antibacterial properties; regulates blood sugar and helps prevent diabetes.
Healthy Serving: A teaspoon of these seeds everyday is okay! In fact, it can help you manage your weight very well! Who would think a small spice could do that, right?
Tips for Preparation
Cumin Seeds can be toasted in their whole form to release its nutrients. It can also be consumed in powder form and added to your favorite dishes. Check out this short video about cumin seeds and get three (3 ways to use it at home. Check this out (1.23 minutes)
Cumin seeds are widely known in India and neighboring areas as the main ingredient for the Jeera water. Learn how to make jeera water and know more about its benefits and medicinal uses.
Cumin seeds can be sold as they are or in a powder form. Both forms are highly available in the market today.
7. Pumpkin Seeds
These seeds are also known as Pepitas and a lot of them are being thrown away, especially during Halloween! The next time you are carving out your pumpkins, save up the seeds and benefit from these healthy bunch!
Nutritional Content: loaded with vitamins and minerals! Contains HIGH amounts of Zinc, Magnesium, Iron, Calcium, and Vitamin A; Packed with calories, protein and Omega-3; also an excellent source of fiber.
Health Benefits: helps with prostate health, bladder treatment and lower urinary tract symptom management, according to a study; aids in the treatment of intestinal parasites; manages anxiety and depression; helps increase the testosterone levels; promote weight loss and prevents diabetes; lowers the risk of heart disease
Healthy Serving: You can have two (2) to three (3) tablespoons of pumpkin seeds daily. This is equivalent to about 20 to 30 grams of the seeds everyday.
Tips for Preparation
Three ways to prepare your own pumpkin seeds fresh from your pumpkin carvings! Learn from this short but informative video below. (3.31 minutes)
You can also access another recipe using pumpkin seeds! Here’s a video that you can watch: Pumpkin Seeds Smoothie Recipe.
Pumpkin seeds can be bought as hulled or un-hulled in the market today. You can also get them in protein powder forms.
8. Apricot Seeds
These are not very popular in many parts of the world, but they have recently gained attention because they are rich in nutrients for the body. The most important contribution of the apricot seeds is the fact that it can be a source of nutritional oil. However, it can also be consumed in its seed form.
Nutritional Content: VERY LOW in Cholesterol and Sodium! HIGH in calories, essential fat, and Vitamin E! Also contains antioxidants.
Health Benefits: Excellent for skin health from its High vitamin E content; its oil is known to be a good item as lubricant for vaginal dryness; believed to be effective for cancer prevention.
Healthy Serving: Experts believe that the safest amount of apricot seeds to consume in one day is not more than forty (40) seeds. These seeds are quite larger than the other seeds above and could already give you enough nutrients even with a few apricot seeds.
Tips for Preparation: After you have opened and eaten the Apricot fruit, you can go on with eating the seed! Once you get hold of a seed, get a nut cracker and crack the seed open. You’ll see the apricot seed looking like a smaller almond and ready to be popped in your mouth! You can do it one by one after you eat your Apricot fruit, or you can keep all the seeds and open them altogether for easier and more spontaneous consumption. Or add them to your salads or mix in with your cereals or smoothies!
Aside from getting fresh seeds straight from breaking open an Apricot, you can also get seeds readily from the market.
9. Grape Seeds
A lot of people eat seedless grapes as they are more convenient to consume. However, they are missing a lot of nutrients by doing so. What individuals do not usually know is the fact that grape seeds are healthy! Yes, they contains nutrients that you never thought are actually in them. They are converted to grape seed extracts which contains all the nutrients found in the seeds.
Nutritional Content: Grape seeds are known to be high in Omega 6 fatty acids, good cholesterol and antioxidants! Also contain Vitamin E and flavanoids
Health Benefits: excellent for the skin! It protects the health of the skin and at the same time nourishes it; helps prevent heart disease with good cholesterol levels; potentially effective in the prevention of cancer according to a study. Grape seeds also contain a lot of flavonoids which are powerful anti-inflammatory compounds that fight off free radicals.
Healthy Serving: For general health support, you only need 50 mg to 150 mg of grape seed extract daily. However, in cases like chronic venous insufficiency, it can be raised from 150 mg to 300 mg daily.
Tips for Preparation: Grape seeds are not traditionally eaten by a lot of people, but in some places, they also swallow the seeds with the fruit! However, if you are not comfortable doing this, you can access the grape seed nutrients from grape seed extracts in the market today. Most grape seed extracts are used a skin care products.
Most of the grape seeds sold in the market today are for planting. You can get the nutrients from grape seeds through grape seed extract or grapeseed oil.
10. Pomegranate Seeds
When opening a pomegranate fruit, you can see red hexagonal like seeds inside. The red stuff you see is called the Aril and the seed is the actual seed inside it. Many people eat only the Aril and throw the seed away. However, you are going to miss a lot of nutrients if you do that. The seeds contains so many nutritional benefits that could promote health and wellness. So, it is alright to consume them with the Red Aril and the juice.
Nutritional Content: Packed with Vitamin C and Vitamin K! Also contains Folate and dietary fiber; Loaded with antioxidants!
Health Benefits: Protects and improves the health of your skin and hair! Helps with weight management! Regulates blood sugar; promotes heart health; boosts your immune system; promotes tissue and wound healing and recovery; may prevent cancer.
Healthy Serving: When taken as a fruit, you can eat 1 1/2 to 2 cups of pomegranate fruit daily. If you take the only juice purely, the same amount can be consumed. You may want to mix the same amount to your other juices and smoothies as well.
Tips for Preparation
It is quite easy to prepare and eat pomegranate. Wash the the fruit and pierce a hole through it. Then, you can just squeeze out all the juice from it. However, this technique will mostly leave a lot of Arils and seeds inside. In this case, you can just score all the way around the fruit and open it in half. You will see all the red arils inside. By this time, just shake the Arils off onto a bowl and enjoy your pomegranate seeds!
Besides eating fresh pomegranate seeds, you can also get organic pomegranate products in the market today!
Seeds can also be great for sprouting! You can add them into your salads, soups and sandwiches! Here’s a quick video to guide how to sprout your own organic seeds at home. (2.19 minutes)
Most of the seeds, like hemp and sunflower seeds, can be used to make healthy, non-dairy milk! Simply use your Blender and a good nut milk bag like Ellie’s Best Pro Quality Nut Milk Bag Commercial Grade – Reusable Almond Milk Bag & All Purpose Strainer and you’re good to go!