13 Super Seeds You Should Be Eating


8 Min Read

Seeds: Nutrition-Packed Nature Capsules:Seeds are the "eggs" that contain the nutrients needed to nourish the growth of a new plant. To expect them to be choc-a-block with nutrients and other essential elements is a no brainer. Most of us either throw them away, or generally relegate these nutritional wonders to the occasional snack rather than making them staples of our...

Seeds: Nutrition-Packed Nature Capsules:

Seeds are the “eggs” that contain the nutrients needed to nourish the growth of a new plant. To expect them to be choc-a-block with nutrients and other essential elements is a no brainer. Most of us either throw them away, or generally relegate these nutritional wonders to the occasional snack rather than making them staples of our diet. Having known the wonders of the self-healing prowess that our bodies possess, and how nourishing this internal system is the answer to healthy living, conferring them the status of super foods should not come as a surprise.

Considering the constant and unending debate over vegetarian diet not being able to bridge the deficiency gap (especially protein), seeds come as a boon to everyone wanting to stick to a non-meat option, without losing out on the nutrients. The amount of minerals and nutrients that come compressed in those small “natural” capsules is astounding. They are among the better plant sources of niacin, folic-acid contents, protein, iron, zinc and provide more fiber per ounce than nuts.

Take the Balanced Route:

You can’t go overboard with seeds because of their high fat content. But, in moderation, seeds can be mixed with cereals or trail mix or eaten by themselves. A sprinkling of seed kernels over fruits, vegetables, pastas, or salads adds a touch of crunchy texture and flavor. Sesame seeds are especially attractive as toppers for breads, rolls, salads, and stir-fries.

See what the Best 13 Wonder Seeds can do to your Health:

  1. Hemp Seeds
    Contents: Protein (globulin edistin, and albumin), essential fatty acids, omega 6 Linoleic Acid and omega 3 Linoleic Acid, soluble and insoluble fibers, vitamins A, B1, B2, D and E, and all the 20 amino acids (including the 9 essential amino acids (EAAs).
    Hemp seeds help: promote healthy skin, hair, eyes, and liver; inhibit the production of DNA in cancerous cells; the body metabolize fats and protein; the nervous system function properly; aid proper brain function; regulate calcium and phosphorus in the body; maintain proper bone structure; maintain gastrointestinal and heart health; reduce inflammation ; lower cholesterol levels.
  2. Sesame Seeds
    Contents: Essential minerals like manganese, copper, iron, phosphorus, vitamin B1, zinc, dietary fiber and calcium and lignan fibers (sesamin and sesamolin).
    Sesame seeds help: promote bone health; production of red blood cells; carry oxygen through the bloodstream; promote bone health and prevent osteoporosis; reduce hypertension and eases stress; fight free radicals and strengthening the immune system; prevent high blood pressure; increase vitamin E supplies; protect the liver from oxidative damage; provide relief from PMS.
  3. Chia Seeds
    Contents: calcium, phosphorus, fiber, omega-3 fatty acids, protein, folate, antioxidant, iron, calcium, vitamin C, alpha-linolenic acid (ALA)(“short-chain” omega-3 fatty acid), fiber, and magnesium. They are also gluten free.
    Chia Seeds help: promote bone health; promote healthy digestion; reducing joint pain; achieve weight loss; deliver an energy boost; protect against serious ailments such as diabetes and heart disease; relieve depression and rheumatoid arthritis; protect heart, liver; promote bone and dental health; lower triglycerides ; prevent coronary artery disease; stabilize the blood sugar, promote heart health.
  4. Sunflower Seeds
    Contents: vitamin E, selenium, magnesium, copper, and B vitamins including folate.
    Sunflower seeds help: neutralize free radicals; induce DNA repair and synthesis in damaged cells; inhibit the proliferation of cancer cells, and to induce their apoptosis; strengthen bones; lower blood pressure; decrease muscle tension; relieve migraine headaches, soreness, and fatigue; detox and cleanse the body; reduce cholesterol; reduce the severity of asthma; reduce the risk of heart attack and stroke; support healthy pregnancy ; maintain healthy hair and skin; weight loss through healthy digestion and increase fiber intake.
  5. Pumpkin Seeds
    Contents: protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates), vitamin K, vitamin E, antioxidants known as carotenoids, and chemical L-tryptophan.
    Pumpkin seeds help: promote healthy sleeping patterns; protect against osteoporosis; prevent calcium oxalate kidney stone formation; significantly reduce inflammation; boost your mood and fight through depression; fight parasites, especially tapeworms; keep our blood vessels healthy and lower bad cholesterol; stop the triggering of cancerous behavior in male prostate cells; enhance immune activity and disease fighting capacities; support skeletal health.
  6. Flax Seeds
    Contents: Alpha-linolenic acid (ALA) -a kind of omega-3 fatty acid, fiber, and phytoestrogens –Lignans.
    Flax seeds help: reduce inflammation, asthma, rheumatoid arthritis, migraine headaches, and osteoporosis; lower blood pressure; relief from abdominal pains; promote digestive health; breast cancer prevention; lower triglycerides in the blood; suppress appetite and helps support weight loss; lower inflammation and blood levels of C-Reactive Protein (CRP); block tumor growth and cancer risk; stabilize hormonal levels, reducing the symptoms of PMS and menopause; reducing the risk of developing breast and prostate cancer; lower blood cholesterol levels, helping reduce the risk of heart attack and stroke; beneficial to eye and brain health;.
  7. Pomegranate Seeds
    Contents: Antioxidants, polyphenols, health-boosting tannins, anthocyanins, and ellagic acid, vitamin C and potassium, low in calories and a good source of fiber.
    Pomegranate seed help: protect cells from free radicals; pumps the level of oxygen in your blood; prevents blood clots; improving the oxygen levels in your blood; reduce the risk of cancer and heart disease; prevent low-density lipoprotein cholesterol from oxidizing, preventing arterial hardening (atherosclerosis); reduce imflammation and cartilage damage and arthritis; lower high blood pressure and increase the speed at which heart blockages melt away; Overeating prevention, weight loss.
  8. Cumin Seeds
    Contents: rich in iron.
    Cumin seeds help: relieve digestive disorders; as an antiseptic; boost the power of the liver and protect the livers from ethanol and rancid sunflower oil-induced toxicity; relieve symptoms of common cold; soothes sore throat; increase the heat in the body and elevate metabolism levels; kidney functions; boost the immune system; treat asthma and arthritis; reduce blood glucose; stave off cataracts through anti-glycation properties; reduce total cholesterol, triglycerides, and pancreatic inflammatory markers;  reduce elevated cortisol and replenishment of depleted T cells; increase bone density; wean addicts off of opiates by reducing tolerance and dependence.
  9. Grape Seeds
    Contents: vitamin E, flavonoids, linoleic acid and polyphenols.
    Grape seeds help: prevent heart diseases such as high blood pressure and high cholesterol; reduce risk of heart disease, limiting lipid oxidation, inhibiting platelet aggregation, and reducing inflammation; kill squamous cell carcinoma cells, while leaving healthy cells unharmed; reduce the infectivity of Norovirus (leading to nausea, forceful vomiting, watery diarrhea, abdominal pain and low grade fever) surrogates .
  10. Wheat Germ-
    Contents: protein, iron and B vitamins such as folate, high fibre, low glycemic index, phytonutrient L-ergothioneine.
    Wheat germ help: prevent constipation and keeps your appetite in check; prevent blood-sugar spike and diabetes; reduce a compound homocysteine reducing the risk of heart disease, osteoporosis, bone fractures, and dementia.
  11. Dill Seeds
    Contents: vitamin A (in the form of pro-vitamin A carotenoid phytonutrients), monoterpenes- carvone, limonene and anethofuran, and flavonoids-kaempferol and vicenin.
    Dill seeds help: with anti-microbial effects on bacteria and fungi; keep your digestive system healthy; reducing hyperacidity, flatulence and indigestion; reduce acute bacillary dysentery and diarrhea; control respiratory disorders such as cold, influenza, bronchitis and asthma; increase breast milk quantity; prevent early ovulation (contraceptive); treat menstrual problems- oligomenorrhoea, by increasing haemoglobin.
  12. Watermelon Seeds
    Contents:  essential Amino Acids(arginine, lysine, tryptophan, glutamic acids), magnesium, vitamin B (niacin, folate, thiamine, riboflavin, vitamin B6, panthothenic acid),  zinc.
    Watermelon seeds help: calcium absorption, formation of collagen, connective tissues; improve body metabolism, cardio vascular system; normalize heart functioning, promoting normal blood pressure, supporting energy metabolism and protein synthesis; treat cardiovascular diseases, hypertension; regulate carbohydrate metabolism and thereby checks blood sugar and controls diabetes; as a demulcent-forms protective layer mucus membrane and reduces inflammation; as a diuretic-excretion of water from body and aids detoxification; treat catarrhal infections; as a vermifuge-to paralyze tapeworms and round warms; increase sperm production and treat acute arteriogenic Erectile dysfunction; treatment of scabies and skin tanning; increase production of ceramides and fatty acids for skin protection; reduce fine lines, wrinkles, dark spots, red blotchiness and skin sallowness; prevent skin infections like acne, cold sores and rashes.
  13. Apricot Seeds
    Contents: Nutrient Amygdalin(vitamin B17), gamma linoleic acid.
    Apricot seeds help: attack cancer cells preventing bone cancer, skin cancer and cervical cancer; reduce arthritis symptoms; maintain blood pressure and also lowers high blood pressure; strengthen the immune system to fight infections such as colds and flu.

Quality and Storage:

Seeds are often sold in bulk, either with their shells in place or with their kernels separated out. Because of their high fat content, seeds are vulnerable to rancidity. If they’re exposed to heat, light, or humidity, they’re likely to become rancid much faster. Seeds that still have their hulls intact should keep for several months if you store them in a cool, dry location. Seed kernels (seeds that have had their shells removed) will keep for a slightly shorter period of time.

Remember that when it comes to seeds, choose organic – because of their high fat content, seeds soak up pesticides like little sponges!

Dr Janardhana Hebbar

Senior Ayurvedic Consultant at CureJoy, Dr. Hebbar has authored 4 books on Ayurveda. Special interests are Kayachikitsa (Internal Medicine) and Shalya chikitsa (Surgery).

Dr Janardhana Hebbar

Senior Ayurvedic Consultant at CureJoy, Dr. Hebbar has authored 4 books on Ayurveda. Special interests are Kayachikitsa (Internal Medicine) and Shalya chikitsa (Surgery).

Post a Comment
Kamna Aneja
Kamna Aneja 5pts

Where can v find all these seeds plz tell

Vinod Arora
Vinod Arora 5pts

Please tell us common name of chia seeds thanks.

Raju Dagia Vinit Kaku
Raju Dagia Vinit Kaku 5pts

In taking flax pumpkin sesame n sunflower seeds since last 4 yrs...they do help

Vijay Sinha
Vijay Sinha 5pts

Plz. Discribe of 13 super seed iam intrested about taking.

Amber D Gaba
Amber D Gaba 5pts

kindly update the indian name of chia sseds thnx

Lata Shah
Lata Shah 5pts

All shown in the pictures are very useful for healthy life

Maysa Khan
Maysa Khan 5pts

Basic Nutritious for all human being .

Kamlesh Vaidya
Kamlesh Vaidya 5pts

How to use apple cedar vinager for weight loss ?