Categories: Plant-based Nutrition

9+1 Ridiculously Healthy Types of Seeds to Add to Your Diet

Maybe you have eaten these types of seeds but are not aware of what effects they cause to your body, why these seeds should be added to your diet, what is the importance of these small dietary ingredients.

I will break down all of them one by one be patient and read it carefully. Don’t miss out any important note!

The types of seeds which i am going to discuss are all edible types of seeds which are used for eating purposes and for adding in dishes.

These seeds are not something to chew alone like an apple fruit or nuts like pistachios etc, mainly people adds seeds to the diet.

They are highly nutritious and mineral full dietary ingredients.

List of healthy types of seeds

Pumpkin seeds

PUMPKIN SEEDS

Pumpkin seeds are small flat and soft seeds that can be easily chewed and appeared as light to dark greenish in color. These types of seeds are also larger and are inside the hard covering shell.

The shell usually appears yellowish-white, if you want to reach the greenish seeds you have to first break the hard shell covering of the seed. People also love to eat pumpkin seeds alone as they taste good.

Nutritional value of pumpkin seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories446
Fat19 g
Saturated Fat3.7 g
Monounsaturated Fat6 g
Polyunsaturated Fat9 g
Protein19 g
Carbohydrate54 g
Fiber18 g
Potassium919 mg
Sodium18 mg
Iron18%
Magnesium65%
Calcium5%
Vitamin A1%
NUTRITIONAL VALUE OF PUMPKIN SEEDS (100 G)

Benefits

  • Reduce cancer risks like breast, colon, lung, stomach, and prostate cancer.
  • Improves heart health
  • Decrease blood sugar levels
  • Increase sleeping quality
  • Good amounts of fiber
  • Adds antioxidants benefits like Vitamin E and carotenoids
  • Higher in magnesium amounts

Risks

  • From too much consumption of pumpkin seeds, it causes gas.
  • Bloating
  • Sometimes constipation also.

Uses

  • Add them in smoothies
  • Add pumpkin seeds to your bread recipe
  • You can make their soups
  • You can add them to cookies
  • Add them to your salad plate

Pomegranate seeds

These types of seeds can be found inside the pomegranate, these are juicy red seeds with small white part within these seeds.

The is no one who doesn’t know about this seed every doctor recommends pomegranate seeds as a diet part of the daily routine of people who are ill and if not it is still the choice.

It is favourate among the doctors because of its nutrient rich profile see below.

Nutritional value of pomegranate seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories 54
Fat0.3 g
Saturated Fat0.1 g
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.1 g
Sugar13 g
Protein0.2 g
Fiber 0.1 g
Potassium214 mg
Sodium9 mg
Magnesium1%
Calcium1%
NUTRITIONAL VALUE OF POMEGRANATE SEEDS (100 G)

Benefits

  • Improves blood flow and circulation
  • Can prevent the spreading of cancer cells, pomegranate seeds oil stops breast cancer
  • Prevent cardiovascular diseases by antioxidants and anti-inflammatory properties
  • Reduce gut inflammation and good for digestive health
  • An abundance of vitamins, Vitamin E, Vitamin C, Vitamin K
  • Also good for memory enhancement and treating Alzheimer’s disease

Risks

  • It doesn’t have any scientific proof for risk condition by pomegranate seeds however if people with severe constipation consume it in larger amounts it may block their intestinal passage.

Uses

  • These types of seeds can be added to salads
  • Give flavor to yogurt
  • Add in oatmeal
  • You can also make delicious smoothies from it.

Sunflower seeds

The sunflower seeds are greyish green and blackish in color these are tear-shaped types of seeds. The seeds have a nutty flavor and also used largely for the production of sunflower oil.

Nutrition value of sunflower seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories584
Fat51 g
Saturated Fat4.5 g
Monounsaturated Fat19 g
Polyunsaturated Fat23 g
Protein21 g
Carbohydrate20 g
Sugar2.6 g
Fiber9 g
Potassium645 mg
Sodium9 mg
Iron29%
Magnesium81%
Calcium7%
Vitamin A1%
Vitamin B-665%
Vitamin C2%
NUTRITIONAL VALUE OF SUNFLOWER SEEDS (100 G)

Benefits

  • Lower down high blood pressure and any occurrence of heart disease
  • Supports the immune system
  • Good energy levels because of protein and Vitamin B
  • Also, have anti-inflammatory benefits

Risks

  • Eating lots of these seeds can induce constipation issues
  • Weight gain
  • Increase LDL cholesterol on too much consumption

Uses

  • You can sprinkle them to baked goods
  • Mix them with your veggies
  • Also, add them to burgers
  • Can also bake a bar made up of these seeds
  • Eat with bread

Apricot kernel

APRICOT KERNEL (Source- shishma at commons.m.wikimedia.org)

The apricot seeds are much like almonds and can be found inside the apricot fruit. It is inside a hard shell which is generally a little difficult to break.

The taste of these types of seeds can be sweeter and bitter it depends on the amount of amygdalin (Vitamin B17) present in it. The higher the amount the bitter it taste.

If i talk about it’s appearance it is brownish in color and contain line texture as in almonds. You can also peel of the skin if wanted to get the white seed.

Nutrition value of apricot seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories884
Fat100 g
Saturated Fat6 g
Monounsaturated Fat60 g
Polyunsaturated Fat29 g
NUTRITIONAL VALUE OF APRICOT SEEDS (100 G)

It is to be considered important in the case of apricot seeds, as these seeds are higher in amygdalin compound also known as Vitamin B17 and laetrile.

Ingesting this compound can be a cause of cyanide poisoning for your body suggested by Centres for Disease Control and Prevention (CDC).

Benefits

  • Antioxidant properties due to the presence of alpha-tocopherol and phenols
  • Also, improve respiratory health by acting as an expectorant
  • Amygdalin may lower blood pressure
  • Improve immunity
  • Healthy fats in apricot seeds help in lowering cholesterol
  • Improve mental health by fatty acids content

Risks

  • Main potential risk is presence of toxin amygdalin in apricot seeds can cause cyanide poisoning

Uses

  • Sweet apricot kernel oil can be used for cooking as almond oil
  • Can be used to add in cookies and biscuits

Sesame seeds

Sesame seeds are used for obtaining sesame oil which colors pale yellow and doesn’t have any smell. On eating seeds are like nutty in flavor that’s why people prefer them to add in different foods recipes.

The different sesame seeds black, white or slightly yellow are also have somewhat difference in their flavor.

Nutritional value of sesame seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories573
Fat50 g
Saturated Fat7 g
Monounsaturated Fat19 g
Polyunsaturated Fat22 g
Protein18 g
Carbohydrate23 g
Fiber12 g
Sugar0.3 g
Sodium11 mg
Potassium468 mg
Calcium97%
Iron 81%
Magnesium87%
Vitamin B-6 40%
NUTRITIONAL VALUE OF SESAME SEEDS (100 G)

Benefits

  • Sesame seeds have phytoestrogens compounds that are beneficial for women for increasing estrogen level during menopause
  • Boosts bone health
  • Decrease blood pressure
  • Lower cholesterol and triglycerides
  • Contributes to new blood cells formation
  • Also, control blood sugar

Risks

  • Some people may be allergic to it
  • Make difficulty for bowel movement due to lots of fibers in it

Uses

  • Used in cookies, pasta, candies, veggies, and curry
  • Used in halva
  • In chocolate and ice cream

Flax seeds

If I talk about the shape these types of seeds are flat and oval in shape, a bit larger than sesame seeds. They also flavor nutty and are obtained from the plant “Linum usitissimum” Flax plant.

These seeds have a toasty smell, if you have stored them in cold climate they may not smell.

Nutritional value of flax seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories534
Fat42 g
Saturated Fat3.7 g
Monounsaturated Fat8 g
Polyunsaturated Fat29 g
Protein18 g
Carbohydrate29 g
Sugar1.6 g
Fiber27 g
Potassium813 mg
Sodium30 mg
Iron 31%
Magnesium98%
Calcium25%
Vitamin B-625%
Vitamin C1%
NUTRITION VALUE OF FLAX SEEDS (100 G)

Benefits

  • Packed nutrition profile
  • Improves and lower cholesterol
  • Lower down increased blood pressure
  • Control blood glucose
  • Lignans in flaxseeds may reduce cancer risk

Risks

  • Bloating
  • Gas
  • Allergic reactions
  • Constipation
  • Diarrhea due to flaxseed oil
  • Intestinal blockage

Uses

  • Make a healthy salad
  • Add in smoothies
  • Can be added to granola
  • Add in creamy soups

Chia seeds

CHIA SEEDS

The origin of chia seeds is from the plant name “Salvia hispanica”. If I talk about its taste they are a little bland in taste and mostly these types of seeds are not eaten alone they are added to cooking dishes.

These seeds are black, white and brown in color and their nutrition value is different for all.

Nutrition value of chia seeds

NUTRITIONAL COMPONENTSPER 100 GM
Calories486
Fat31 g
Saturated Fat3.3 g
Monounsaturated Fat2.3 g
Polyunsaturated Fat24 g
Trans Fat0.1 g
Sodium16 mg
Potassium407 mg
Protein17 g
Fiber34 g
Carbohydrate 42 g
Magnesium83%
Calcium63%
Iron42%
Vitamin C2%
Vitamin A1%
NUTRITIONAL VALUE OF CHIA SEEDS (100 G)

Benefits

  • Controls blood sugar
  • Higher omega-3 fatty acids in chia seeds reduce the risk of coronary artery disease
  • Also, improve cholesterol levels
  • Rich with antioxidants that last longer
  • Food source of protein and fiber
  • Helps in losing weight
  • Also good for bones health

Risks

  • Sometimes they increase choking risk
  • Some people are allergic to chia seeds so be aware of your body
  • These types of seeds can interfere with your diabetes and blood pressure medicines

Uses

  • Add to salad
  • In pancakes and jam
  • Baked in cookies
  • In oatmeal and yogurt
  • In pizza base and ice creams

Hemp seeds

Hemp seeds are obtained from the hemp plant “Cannabis sativa”. These types of seeds are small rounded in shape with a creamy brownish color and have a nutty flavor.

Hemp seeds are rich in essential nutrients including various minerals like zinc, calcium, magnesium, and phosphorus, and vitamins like Vitamin C, Vitamin E, Vitamin A, and Vitamin B.

Nutritional value of hemp seeds

NUTRITIONAL COMPONENTSPER 20 GM
Calories111
Fat9.75 g
Protein6.31 g
Carbohydrate1.73 g
Sugar0.3 g
Fiber0.8 g
Iron1.59 mg
Magnesium140 mg
Calcium14 mg
Potassium240 mg
Phosphorus330 mg
Zinc1.98 mg
Folate22 micrograms
NUTRITIONAL VALUE OF HEMP SEEDS (20 G)

The 20 gram of hemp seeds or 2 tablespoons of it will give you above nutrients.

Benefits

  • Abundant of mineral and vitamins
  • Protect the brain from mental illness
  • Prevent heart unhealthy conditions and diseases
  • Omega-3 in hemp seeds are good to reduce inflammation
  • Good for skin
  • Also cures rheumatoid arthritis

Risks

  • Diarrhea
  • Lower down heart rate (Bradycardia)
  • High blood pressure
  • Irritation in throat

Uses

  • You can sprinkle it on yogurt or on cereals
  • Add to smoothies
  • You can also make hemp smoothies
  • Also, eat them with salad and mix with other nuts

Caraway seeds

CARAWAY SEEDS

Caraway seeds are little thin dark brown color seeds. These types of seeds are mainly used in cooking purposes in it for frying dishes. This caraway fruit are obtained from plant “Carum carvi L”.

If i talk about its flavor it’s somewhat bitter and earthy in taste.

Nutritional value of caraway seeds

NUTRITIONAL COMPONENTSPER 6.7 G (1 TABLESPOON)
Calories22
Fat0.9 g
Protein1.3 g
Fiber2.6 g
Carbohydrate3.34 g
Iron6.1% for women
Magnesium5.4% of the daily value
Zinc4.6% for women
Copper6.7% of the DV
Manganese4.8% for women
Calcium3.6% of the DV
NUTRITIONAL VALUE OF CARAWAY SEEDS (6.7 G)

Also caraway seeds contain limonene and carvone type of antioxidants that are beneficial for health.

Benefits

  • Reduce any digestive issue
  • Good for weight loss
  • Antioxidants compounds reduce inflammation

Risks

  • People with liver and gall bladder dysfunction are not advised to eat caraway
  • Always consult your health professional first

Uses

  • These can be used in baked goods
  • Also used in soups, curries
  • Flavoury ingredient to your fried veggies and rice

Grape seeds

You can found these seeds inside grapes these seeds are small and drop-shaped. Because of the packed antioxidants, these types of seeds are too bitter in taste.

Below is nutrition you will get from grape seeds oil.

Nutritional value of grape seeds oil

NUTRITIONAL COMPONENTSPER 100 GM
Calories884
Fat100 g
Saturated Fat10 g
Monounsaturated Fat16 g
Polyunsaturated Fat70 g
NUTRITIONAL VALUE OF GRAPE SEED OIL (100 G)

Benefits

  • Lower down blood pressure
  • Having antibacterial and antifungal properties grape seed oil inhibit infectious diseases
  • Reduce cancer risk with antioxidants
  • Healthy for liver
  • Good blood flow regulation

Risks

  • Scalp itchiness
  • Allergic people should avoid eating it
  • Nausea and dizziness
  • Headache

Uses

  • As a salad dressing
  • For roasting veggies
  • Can be used for deep frying

FAQ

How many types of seeds are there?

Seeds are broadly categorized into two types, Monocotyledonous and Dicotyledonous seeds. In this article, I talked about the popular and most nutritious seeds.

What are the 5 types of seeds?

You can choose any from these seeds-
Apricot seeds
Flax seeds
Caraway seeds
Chia seeds
Hemp seeds
Pomegranate seeds
Sesame seeds

What seeds are the best for you?

For choosing the best seed first compare their nutrition profile which is well explained above. You can easily find out what seed is best for you according to the nutrition you expect from it.

Seeds like Pomegranate seeds, Sunflower seeds, hemp seeds, pumpkin seeds, apricot seeds, etc are nutritious you can see more above.

Conclusion

There is so much noise in finding the best types of seeds, in this article I describe the ten best and most used seeds which are also nutritious to your health.

You can choose any of these seeds and add them to your diet with different variations, uses of these seeds are also written above including their benefits and risk.

Always keep in mind if you’re suffering from some health diseases always prefer to consult your doctor first. Lastly, if you have any query leave them down in the comments.