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Top 10 seeds and sunflower seeds, which should be in the diet

The contents

  • 1. Chia seeds
  • 2. Pomegranate seeds
  • 3. Pumpkin seeds
  • 4. Flax seed
  • 5. Sunflower seeds
  • 6. Watermelon seeds
  • 7. Sesame seeds
  • 8. Apricot seed
  • 9. Hemp seed
  • 10. Quinoa

This is the case when a tiny view of the product may be concentrated a huge amount of nutrients: protein, fiber, beneficial fatty acids, minerals and vitamins. MedAboutMe offers to your attention the top 10 healthiest seeds that must be present in the power menu of each person.

1. Chia seeds

These little grains don’t contain gluten, making them useful for people with disease “celiac disease”. Their uniqueness is in the fact that getting into any liquid, they swell and become sticky texture reminiscent of gel. In addition, they are enriched in fatty acids (omega-3) and fiber. They also contain vitamins and mineral elements (among them: calcium, iron, zinc, magnesium).

Review expertSarah Remmer, a dietician, blogger, writer

Folic acid and iron is extremely important for our health, especially during pregnancy. Magnesium and calcium can help promote healthy teeth and strengthening of the skeletal system, while omega-3 helps our heart. Soluble dietary fiber helps to reduce bad cholesterol and make you feel full for longer time.

Review expertEdward group, nutritionist

These extremely tiny seeds are filled with proteins, healthy oils, fiber, various antioxidants and even calcium. Studies show that Chia seeds stabilize the blood glucose levels, reduce appetite and also increase weight loss.

How to use?

They easily mixed with many foods, although not bring much taste to the dish — just add them to your favorite smoothie, yogurt or cereal, if desired, sprinkle over salad, vegetables or fruit. They can also be used as an alternative to chicken eggs for baking.

2. Pomegranate seeds

These tiny nucleoli scarlet is enriched With vitamin C, folic acid, magnesium, potassium, selenium and manganese. They will be useful during pregnancy, hypertension, a reduced content of hemoglobin in the blood and problems with memory. In addition, they are an excellent source of dietary fiber with sufficient low calorie (a Cup of pomegranate seeds only 150 kcal).

How to use?

Juicy kernels of this fruit are good fresh, but can also be the perfect decoration for any dish, whether salad, oatmeal or stews, giving them the exquisite sweet and sour taste.

3. Pumpkin seeds

Pumpkin seeds are a good source of protein and essential fatty acids, which strengthen blood vessels and reduce bad cholesterol. They are also rich in such mineral elements as magnesium, potassium, zinc and iron, and they have a lot of b vitamins and vitamin E. All this makes them an excellent tool for the prevention of heart disease, in addition, they enhance the overall immunity and relieve stress.

Review expertSarah Remmer, a dietician, blogger, writer

Dietary protein in pumpkin seeds are rich in amino acid called tryptophan. It is believed that this substance has the ability to reduce the level of anxiety, for this reason, rich food is often recommended for those trying to recover from some anxiety disorders. Other natural sources of tryptophan — it’s red and black caviar, cheese, peanuts, dates, almonds, cashews and sesame seeds.

How to use?

By themselves raw or roasted pumpkin seeds — great snack, but you can also use them in baking, add to vegetable salads, porridge, pastas and soups. The oil from these seeds great for dressings, and it is indispensable in the preparation of thick sauces, but absolutely can not tolerate heat treatment, during which destroyed a large number of useful nutrients.

4. Flax seed

Flax seeds are known for their high content of antioxidants and omega-3 fatty acids, therefore, are useful for eye health, and they will help to reduce the level of glucose. In addition, they have a lot of fiber, so they contribute to the suppression of appetite and more effective weight loss.


One tablespoon of whole Flaxseed contains as much dietary fiber as in a half Cup of cooked oat bran.

It is advisable to buy them in whole and store in an airtight container in the fridge, so they retain their useful properties over a longer period of time. Before you use Flaxseed you need to grind coffee grinder or blender, this will ensure better absorption of nutrients. If you want to become slimmer by cleansing the digestive tract, use these seeds in their original form: the thing is that they have a fairly thick shell that does not split in the stomach.

How to use?

Add the crushed seeds into cereal, yogurt and smoothies. And they can be sprinkled on salads and baked vegetables, to use in place of flour and breadcrumbs.

5. Sunflower seeds

Sunflower seeds — excellent source of manganese and magnesium, which helps to normalize high blood pressure and blood sugar levels, prevent migraines, and reduce the risk of heart attack and stroke. But beware of salted sunflower seeds: they are a fairly high level of sodium, and this reduces their nutritional value.

Review expertSarah Remmer, a dietician, blogger, writer

The seeds of this Sunny plant is a good source of b vitamins, including folic acid, which helps to support a healthy pregnancy and strengthens the immune system. There is also a lot of vitamin E — an antioxidant that not only protects your cells from damage, but also can prevent cancer; in addition, he will fill your hair’s health, to preserve the beauty and youthfulness of the skin.

Review expertEdward group, nutritionist

The sunflower seed is ideal for those who want to lose weight because it promotes healthy digestion and increase fiber intake. Most importantly, do not overdo with the amount, since it is rather high-calorie product.

It is also rich in healthy fats, selenium and copper, and these substances are considered to be crucial elements that contribute to heart health and maintain a proper balance, thus preventing from damage at the cellular level.

How to use?

Sunflower seeds can be eaten pure or used in the manufacture of bread and confectionery. And you can sprinkle them on salad or make a butter sandwich.

6. Watermelon seeds

Few people remain indifferent to the juicy pulp of this scarlet fruit, and that from his seed many of us are keen to get rid of — and for good reason! It turns out that these unremarkable seeds are extremely beneficial for our health.

They will be useful in many diseases of the genitourinary system, normalizes metabolism, improves eyesight, strengthens weakened nails and hair. Use them in cosmetics, making one mask for aging skin. Representatives of the stronger sex will also appreciate their dignity, because due to high content of selenium and zinc, these seeds are able to restore the reproductive system and improve sperm quality.

How to use?

Watermelon seeds are quite tasty even in its original form, however, they must be pre-fry or dry. In addition, they brought a lot of benefits, they need to chew thoroughly and then swallow.

7. Sesame seeds

Sesame is a valuable oilseed plant known to mankind since time immemorial. It is not only rich in protein but also contains a powerful antioxidant called “sesamin” which effectively reduces the level of harmful cholesterol.


These little seeds are an excellent source of calcium, and, in them him, even more than in dairy products. To provide themselves with a daily rate of this healthy bone substance to eat only 2 tablespoons of sunflower seeds.

Review expertEdward group, nutritionist

Sesame seeds are unique in their chemical composition: they are rich in minerals (manganese, magnesium, zinc, phosphorus, iron) and dietary fiber. Studies show that they lower blood pressure, protect the liver from harmful effects and also can prevent many health problems, including PMS.

How to use?

Sesame is widely used in cooking. They are often sprinkled on the top crust of the lush muffin and bakery products. It is made of delicious almonds and milled form it is a flour, also known as tahini or tahina, which is part of the halva and many sauces, often used in Arabic and Jewish cuisine. As for sesame oil, it is valued because of its exceptional resistance to rancidity.

8. Apricot seed

The core of this juicy fruit like almonds, not only in appearance but also its taste. They are beneficial for the cardiovascular system, and also at illnesses of joints and skin diseases. In addition, it is believed that due to high content of vitamin B17, they will help to cope with cancer.

How to use?

Apricot seed is often eaten raw, but if you fry them or bake in the oven, it will make them even more useful. They are also good for making yogurt, a variety of creams, confectionery and other sweet dishes. And yet they are sprinkled on ice cream.

Apricot oil is valued in cosmetics (included in creams, masks and shampoos, it is used to massage).

However, the apricot seed can be harmful. We are talking about those that have a bitter taste, and he, in turn, indicates that in the kernel of the fruit contains an impressive concentration of toxins, an overabundance of which can cause severe poisoning. Minus the apricot in the fact that they have a high energy value, and therefore those who have excess weight, it is better not to abuse them.


An adult per day to eat 10 pieces of apricot seeds, only the number will not cause harm to health and help to maintain slim and trim figure.

9. Hemp seed

With the correct ratio of the essential body fatty acids hemp seeds will make you the owner of healthy clean skin and lush hair. They also reinforce the activity of the brain and have a beneficial impact on your memory, and will contribute to strengthening the immune system. In addition, the high concentration of magnesium contained in them has a positive effect on the nervous system, thereby relieving you from stress and depression, normalizes blood pressure and blood sugar levels.

Review expertEdward group, nutritionist

Cannabis seeds can really be attributed to superego because they contain an impressive list of nutrients. They are perfectly balanced in amount of fatty omega-3 and omega-6 acids, are an excellent source of linoleic acid and 10 essential amino acids. 30% they consist of protein, and 40% of healthy dietary fiber, and this fiber cannot boast of any single grain!

Research shows that hemp seed lowers bad cholesterol, maintains heart health, improves the digestive tract and, moreover, will help to prevent the humanity from many unpleasant diseases.

How to use?

Hemp seeds have a distinctive nutty flavor and soft texture, so it will complement any dish. Use them in salads, yoghurts and smoothies, mix it with cereal. They can replace grain sesame seeds, just sprinkle over your favorite fish or vegetables. And in Western Europe from the hemp seed produce milk that is superior in the use of ordinary milk product.

Review expertSarah Remmer, a dietician, blogger, writer

Not to worry, thinking that the hemp seed and marijuana are one and the same. Yes, both plants belong to the same family, but hemp seeds have no chemical compound tetrahydrocannabinol — the active ingredient contained in marijuana and providing intoxicating effect on humans.

10. Quinoa

These little grains are nothing like the grain crop with a very old history. For example, she was one of the most important products in the diet of the Indians, and the Incas, who called it “the Golden grain”, used it along with potatoes and corn. Now she is also known under such names as “quinoa”, “quinoa” and “quinoa rice”.

In this culture more protein than any other cereal, and yet it has a lot of fiber and healthy fatty acids. In addition it is rich in vitamins and minerals (zinc, iron, calcium, phosphorus).


The content of phosphorus quinoa is not inferior to many varieties of fish, and the amount of iron two times ahead of wheat.

One Cup of quinoa will help to forget about the anemia, hair loss, irritability and inability to concentrate on the Essentials. In addition, regular consumption of these wholesome grains will contribute to getting rid of excess weight, normalizes glucose levels and reduce the risk of developing diseases of the heart and blood vessels.

How to use?

If you boil it, it becomes a hearty side dish, along with rice and oatmeal. You can add it to the soup. From ground into flour grain bake bread and make pasta. If you sprout the quinoa, would make an excellent salad, but if you pour in seeds chilled water and add sugar — a wonderful cold drink.

Expert commentarySvetlana Smirnova, the doctor-therapist

In the seeds contains a lot of vitamins and nutrients, because the seed is essentially a germ of the plant, and for the development he needs a large supply of nutrients. Seeds — the source of important for the body of polyunsaturated fatty acids, which, among other things, affect the content of cholesterol in the blood. Also they contain fat-soluble vitamins a, D, E. They improve the skin and hair.

Get oils, like olive or flax, retain all the useful properties of sunflower seeds. Here the exception is sunflower oil as it is extracted from the sunflower seed without using mechanical extraction, and chemical methods.

Damage of the seeds no no, the only — they’re pretty high in calories. So remember this, if you count the calories. Previously, it was believed that eating sunflower seeds with the shell causes appendicitis. However, its occurrence is facilitated in the first place, the depression of local immunity in the intestine.

Review expertTatiana Egorova, coach, nutritionist

Seeds and sunflower seeds are extremely beneficial to health, for example, is a great source of protein, valuable oils and vitamins. With the right approach they can be applied in the process of weight loss, for example, they can be a good option for a snack, even in the second half of the day, as they don’t contain simple carbohydrates.

Most importantly, know when to stop! Eat them as much as holds your hand — that is one handful! In greater numbers they can even be harmful because they have a lot of fats, and they have a fairly high calorie content.

Of course, the disadvantage here is that for such a small serving size we can’t get enough seeds and sunflower seeds, because we have to feel the amount eaten, and it is about 250-300 ml. But there is a solution — add them to yogurt and salads. What is not hearty and healthy snack?

Review expertEdward group, nutritionist

Seeds are a vital part of our diet. It is a great source of protein with high content of fiber, minerals, vitamin E and unsaturated fats, which help maintain the health of the heart and will save us from many diseases. In addition, numerous studies have shown that different types of seeds can actually prevent weight gain, reduce the risk of accumulation of harmful cholesterol.

Of course, of great benefit of organic sunflower seeds raw. They give more natural energy than any other food. There are many types of seeds, but my personal favorites are hemp seed, sesame seeds, sunflower seeds and pumpkin, and Chia seeds.

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