6 Of The Healthiest Seeds To Eat

  • Post last modified:August 11, 2021
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6. Sunflower Seeds

Sunflower seeds are rich in healthy fats, protein, fiber, phytochemicals, selenium, copper and magnesium. 

According to a report from the United States Department of Agriculture, sunflower seeds are one of the best sources of vitamin E.

One ounce (28 grams) of sunflower seeds contain:

  • Fiber: 2.4 grams 
  • Protein: 5.8 grams 
  • Monounsaturated fat: 5.2 grams 
  • Omega-6 fats: 6.4 grams 
  • Vitamin E: 47% of the RDI
  • Manganese: 27% of the RDI
  • Magnesium: 23% of the RDI 

One observational study of more than 6,000 adults found that eating sunflower seeds more than five times a week may reduce the level of C-reactive protein (CRP), a key chemical related to inflammation.

Sunflower seeds can also reduce total cholesterol and LDL (bad) cholesterol levels, as well as triglyceride levels. As a result, they may help to prevent cardiovascular diseases.

However, consuming too many sunflower seeds can also cause a decrease in HDL (good) cholesterol levels. Therefore, it is still necessary to pay attention to the amount you eat.

Summary:

Seeds are an important source of healthy fats, vegetarian protein, fiber and antioxidants.

Eating these 6 healthiest seeds can help you reduce the risk of inflammatory diseases. In particular, the lignans in certain seeds may help reduce cholesterol and cancer risk.

You can eat these seed foods directly, or add them to salads, yogurt, oatmeal and smoothies, to add more nutrients to your diet.


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