Seeds are considered “superfoods”. These fresh plant embryos not only store vitamins, minerals, proteins, important oils and enzymes in their bodies at a very high density, they are also rich in essential fatty acids that the human body cannot synthesize by itself.
When consumed as part of a healthy diet, seeds can help control weight, reduce the risk of heart disease and type 2 diabetes.
This article will describe 6 of the healthiest seeds you can eat.
1. Chia Seeds
Chia seeds contain eight times more Omega-3 than salmon. In addition, with abundant soluble fiber and protein, Chia seeds can effectively improve metabolism.
Chia seeds are extremely rich in nutrients. One ounce (28 grams) of chia seeds contains a wide mix of nutrients:
- Fiber: 10.6 grams
- Protein: 4.4 grams
- Monounsaturated fat: 0.6 grams
- Omega-3 fats: 4.9 grams
- Omega-6 fats: 1.6 grams
- Thiamine (vitamin B1): 15% of the RDI
- Magnesium: 30% of the RDI
- Manganese: 30% of the RDI
(Note: RDI refers to the recommended daily intake. It is an indicator used in the United States and Canada to measure nutritional standards.)
Chia seeds also contain antioxidant polyphenols, which can help reduce inflammation.
In addition, Chia seeds can help reduce appetite and lower blood sugar.
A study of 20 patients with type 2 diabetes found that eating 37 grams of chia seeds every day for 12 weeks reduced blood pressure and the levels of several inflammatory chemicals [*].
Chia seeds have a mild taste and strong water absorption. You can add them to milk, soy milk or porridge, to make a delicious breakfast or snack.