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13 Seed Varieties

Variety of seeds.

Seeds are nutrient-dense and provide several health advantages. These tiny yet powerful kernels are rich in minerals and vitamins that the body needs to function perfectly. Seeds are incredibly adaptable and may be readily included in a wide range of dishes. Do you require additional energy? Do you want to have a thinner waist? There’s a seed in there somewhere!

I’ve created a list of some common types of seeds that you can eat for a boost of energy.

1. Chia Seeds

A bowl full of chia seeds with a wooden spoon on top.

Chia has made great strides since it first appeared in TV ads as comical pottery. A 2-tablespoon dose of these small seeds has 10 grams of fiber. Proteins, antioxidants, omega-3 fatty acids, and minerals including iron, magnesium, calcium, and zinc are also present.

Chia seeds are simple to include in your favorite recipes. Sprinkle them on cereal, veggies, or yogurt, ground or whole. Soak them in water and add them to cooked cereal, or look for a chia pudding recipe for a nutritious and delicious dessert.

2. Wild Rice

Wild rice is a grass seed, not a grain. It has 30 times more antioxidants than white rice and has more protein than most other whole grains. Wild rice is high in fiber and minerals, including folate, phosphorus, magnesium, manganese, vitamin B6, zinc, and niacin, among others.

Wild rice was found to be beneficial in decreasing cholesterol and other lipids in the blood in a 2009 research in China. Wild rice is incredibly adaptable and may be used in place of white rice in any recipe. It’s also a nutritious addition to a salad or soup.

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3. Flax Seeds

Flax seeds are high in omega-3 fatty acids, alpha-linolenic acid (ALA), and antioxidants. ALA promotes cardiovascular health, and research shows that it can reduce the incidence of stroke.

Flax seeds also have the highest concentration of lignans. Lignan is a plant chemical that is thought to be able to combat cancer by reducing tumor cell proliferation. If you wish to increase your ALA and omega-3 levels, then make flax seeds a part of your diet.

4. Pumpkin Seeds

Pumpkin seeds are a good source of magnesium, with two tablespoons containing around 25% of the daily recommended dietary requirement. It’s also strong in zinc, which helps to strengthen your immune system. Pumpkin seeds are also claimed to help you sleep better since they contain the amino acid tryptophan.

According to research published in the journal Nutritional Neuroscience, tryptophan combined with carbohydrates is equivalent to pharmaceutical-grade tryptophan that can help you fall asleep faster.

5. Pomegranate Seeds

Pomegranate seeds are high in vitamin C, potassium, and fiber, and are a terrific way to sweeten your dish without adding calories. Aside from its anti-carcinogenic properties, pomegranate has the unexpected benefit of improving memory.

Participants who took pomegranate for four weeks scored better in verbal and visual memory tasks, according to research published in the journal Evidence-based Complementary and Alternative Medicine. Pomegranate seeds should be on your list of brain foods to consume.

6. Sesame Seeds

A pair of wooden spoons full of black and white sesame seeds.

Sesame seeds are high in minerals like manganese and copper, as well as magnesium, iron, and phosphorus, as well as a variety of nutrients, including calcium and Vitamin B1. It also contains two beneficial compounds that help to lower cholesterol levels. They also help to protect the liver from oxidative stress.

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7. Sunflower Seeds

Sunflower seeds might be an excellent option for individuals who are allergic to nuts. These crispy, nutty seeds are adaptable and may be used in a variety of dishes, including yogurt and salad. You can even eat them as a low-carb snack on their own. They are also healthy for your skin since they are high in vitamin E and fatty acids.

Sunflower seeds were proven to enhance the skin and hair coat of dogs in a study conducted by Texas A&M University, and experts believe that people can benefit from sunflower seed consumption as well. However, while selecting sunflower seeds, keep in mind that commercialized varieties are typically high in salt to boost flavor.

8. Quinoa

While quinoa is frequently mistaken for grains, it is actually a seed. Its numerous health advantages, including being high in protein and antioxidants, should come as no surprise.

One of the reasons it’s a better choice than white rice is that it has a low glycemic index, which means it won’t raise your blood sugar levels rapidly, causing appetite and weight gain. Quinoa’s flexibility makes it simple to add to your diet.

9. Rajgira Seeds

This grain, often known as amaranth seeds, is high in fiber, protein, and other minerals. Iron, manganese, magnesium, and phosphorus are all abundant in them. It helps the brain operate properly and protects against some neurological disorders. It is high in antioxidants and helps to reduce inflammation while also promoting bone health. Rajgira seeds can be eaten in a variety of ways.

10. Basil Seeds

They’re also known as Sabja Seeds, and they’re high in fiber and minerals like iron, calcium, and magnesium, which are important for bone health and muscular function. It also contains a variety of nutrients that aid in the regulation of blood sugar and cholesterol levels, as well as being high in Omega-3.

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11. Hemp Seeds

Hemp seeds with a jar of hemp oil.

Many people are unaware that hemp seeds are one of the healthiest seeds to consume. They include 20 amino acids, nine of which are necessary and cannot be produced by the body. They also include proteins that boost immunity and help the body rid itself of pollutants. To receive the advantages, eat hemp seeds in any manner.

12. Apricot Kernels

Apricot kernels are one of the healthiest seeds to consume since they are high in nutrients. It contains Vitamin B17, which helps to prevent cancer. B17 is one of the few nutrients that can be found in a vegan diet. Apricot kernels should be included in one’s diet to get the most out of the nutrients.

13. Caraway Seeds

Caraway seeds, also known as cumin, have been utilized for their therapeutic powers and health benefits since ancient times. It aids in the treatment of digestive issues. It also has antibacterial effects. Caraway seeds are a good source of iron as well. It aids metabolism and is beneficial to one’s health. Spice may also be used to supplement your diet.