Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.
Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.
When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.
1. Flaxseeds
Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).
However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.
Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground (1Trusted Source, 2Trusted Source). A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients:
- Calories: 152
- Fiber: 7.8 grams
- Protein: 5.2 grams
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Manganese: 35% of the RDI
- Thiamine (vitamin B1): 31% of the RDI
- Magnesium: 28% of the RDI
Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body (4Trusted Source).
Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease (5,Trusted Source 6,Trusted Source 7Trusted Source).
One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l (8Trusted Source).
Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks (9Trusted Source).
A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk (10Trusted Source, 11Trusted Source, 12Trusted Source).
This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen.
What’s more, similar benefits have been shown regarding prostate cancer in men (13Trusted Source).
In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes (14Trusted Source).
