Seeds And Their Nutritional Values




Seeds are often overlooked for their excellent nutrition. Seeds are the “eggs” that hold the nutrients required to nurture and support the growth of a new plant.

They are loaded with vitamins and minerals that deter disease, protect against illness, and help give your body what it requires to stay strong.  They contain niacin and folic-acid, iron, zinc, calcium, vitamin E, protein, healthy fat and fiber.

Just an ounce of pumpkin seeds has almost double the iron as a serving of skinless chicken breast, according to nutrition expert Betsy Hornick.

It makes perfect sense you should look for ways to implement seeds into your every day.  Let’s have a look at a few specific types of seeds and their nutritional value.



Caraway Seeds

Caraway seeds have long been used for the promotion of weight loss and so much more. Experts note this seeds is effective for treating and preventing constipation, heartburn, nausea, menstrual cramps and tummy troubles. This seed is seen as a carminative, preventing the creation of gas within the gastrointestinal tract. Hence it also helps prevent bloating and that nasty gassy feeling.

Preliminary research shows the caraway seeds may help benefit people suffering from diabetes. Promising results have been found when tested on animals, but more studies need to be conducted on human before conclusive evidence is found.

This seed may also contain the power to help lower blood sugar. Be warned that if you suffer from low blood sugar, you should speak with your doctor before consuming caraway.


Chia Seeds

Chia Seeds

One teaspoon of chia seeds is all you need to load yourself up with protective antioxidants, fiber, protein and omega-3 fatty acids. Studies show these seeds help combat joint pain, aid in weight loss and give your body the energy and means to fight against disease, specifically heart disease and diabetes.

More Facts…

  • 3 times more iron than spinach
  • 10 times more fiber than rice
  • 6 times more calcium than milk
  • 3 times more protein than beans

Chia seeds are a short-chain fatty acid that researchers say is linked to improved heart health, brain function and decreased depression and rheumatoid arthritis. Listed as a “super-food” you are wise to eat chia seeds regularly.


Terrasoul Superfoods Golden Flax Seeds

Flax Seeds

1 to 2 teaspoons of ground flax is an excellent natural source of dietary fiber that helps to keep blood sugar level after eating, reducing the risk of developing diabetes and regulating your appetite.

Flax has been used for centuries to treat abdominal issues. It has powerful anti-inflammatory agents that lower the triggers for inflammation. Studies also show this seed blocks tumor growth in animals and may support the reduction of cancer in people.

Phytoestrogens in flax seeds mimic the hormone estrogen so they help to level these hormones in women thereby reducing annoying symptoms of menopause and may lower the risk of prostate and breast cancer.

Add to this the fact that flax seeds support healthy intestinal function and lower blood pressure, which of course decreases your risk of heart attack and stroke.

Who would have thought such a little seed is so beneficial to your good health!


 Hemp Seeds - 1 Pound Bag

Hemp Seeds

This seed or oil packs a powerful nutritional punch when it comes to protein, essential fatty acid, phytonutrients and a bunch of other nutritional benefits.

One issue with hemp is that according to the Controlled Substances Act of 1970, hemp is categorized with marijuana, which is still illegal in many countries; however, that seems to be changing. It is important to note that hemp seeds do not contain the active ingredient in marijuana, known as THC.

Amino acids found in this seed are critical for cell and blood formation, the prevention of disease and the optimal function of your organs and tissues, and that’s just to start.

In order to ensure your body gets all the amino acid material it requires to make the globulins you should consume foods high in globulin proteins. Scientists report hemp seed protein is 65% globulin edistin, which makes them an excellent component of good health.

Hemp seeds give your body the essential amino acids it needs to heal, strengthen immunity and maintain a strong body and mind.

More Hemp Facts

  • Eating hemp seeds in any form helps boost immunity
  • They are loaded with omega fatty acids that are excellent for cardiovascular health and strengthened immune system function
  • Easily digestible protein
  • Loaded with phytonutrients
  • Rich in polyunsaturated fatty acids that are good for heart health



Poppy Seeds

The scientific name for poppy seeds is papaver somniferum. It’s the fruit head of the poppy plantcontaining tiny kidney shaped seeds that rattle when they are shaken inside the dried capsule. They look like little black dots.

These seeds are loaded with powerful antioxidants that help prevent disease. They are rich in linoleic and oleic acids. These acids help lower bad cholesterol and increase good cholesterol.

The dietary fiber in these seeds is excellent for optimal intestinal health; purging the body of unhealthy toxins that can create disease. You also get plenty of thiamin, pyridoxine, pantothenic acid, niacin, riboflavin and folic acid in just a 1 to 2 tablespoon serving.

These seeds are also excellent sources of calcium, potassium, copper, magnesium, manganese, and zinc. All of which help promote healthy blood and cell function.



Pumpkin Seeds

Did you know the pumpkin seed is the only seed that is alkaline-forming in our crazy world of high acidic eating, according to Dieticians of America?

Just half a cup is all you need to get almost 50% of your daily protein requirement. With pumpkin seeds, you also get a healthy dose of thiamin, niacin, riboflavin, pantothenic acid, vitamin B-6 and folate.

Studies also show the L-tryptophan found in these seeds is excellent for boosting your mood and pulling you out of depression. Other uses are to help prevent kidney stones and fight of parasitic disease.


Dualspices Sesame Seed Natural

Sesame Seeds

Sesame seeds might well be the one of the oldest condiments. The oil has a high boil point, which makes it excellent for high-temperature cooking and resistance to going bad.

1/4 cup of seeds is an awesome source of copper, magnesium, zinc, phosphorus, calcium, fiber and vitamin B1. Studies also show the lignins or specialty fibers in sesame seeds help lower cholesterol, prevent high blood pressure and protect against liver damage.



Sunflower Seeds

Just 1/4 cup of sunflower seeds is an excellent source of vitamin E, your primary fat-soluble antioxidant that helps to neutralize free radicals that are looking to invade and create disease in your blood, organs, and tissues.

You also get a healthy dose of phytosterols, similar to cholesterol, and when present in large amounts help to reduce high cholesterol, strengthen immune system function, and lower the risk of various cancers. You also get magnesium, which research shows helps to soothe asthma, decrease blood pressure, minimize migraine pain, and lower the chance of suffering from stroke or heart attack.


Squash Summer Yellow Crookneck

Squash Seeds

Live Strong reports squash seeds are high in calories like most other nuts and seeds, but you only need 1 to 2 tablespoons to absorb the great nutrition these seeds provide. 1 ounce of these seeds has about 125 calories and 5 grams of good fat.

They are high in protein, fat, and low in carbohydrates, which make them an excellent candidate for lowering your risk heart disease and maintaining a healthy blood sugar.

The protein in these seeds helps to support the growth and development of your body tissues and one serving of squash provides about 10% of the recommended daily amount of protein for a 2,000-calorie diet.


How To Enjoy Seeds Every Day



Five of the healthiest seeds are hemp, sunflower, sesame, pumpkin, and chia seeds and there are many different ways to get seeds into your daily eating regimen, including…

  • Grind them up and add them to smoothies, this makes them easily absorbable and if you don’t like the flavor it’s easy to mask
  • Add the ground up seed to your baking for added flavor and a nice nutritional boost; 1 to 2 tablespoons will do the trick
  • Sprinkling seeds in your morning cereal is an excellent way to start off your day
  • Sunflower, sesame, or poppy seeds are excellent tossed into your salad
  • When you are at the grocery store look for crackers with actual seeds in or on the cracker
  • Sesame seeds or toasted pumpkin seeds in your stir-fry is ultra-tasty
  • Make homemade granola bars with seeds
  • Eat a small handful as a snack


  • Add to nonfat Greek yogurt, whole oats or to fresh berries for breakfast
  • You can grind the seeds up and easily add them to your baking crust
  • Toasted pumpkin seeds with salt makes a great snack
  • Toasting up your hemp seeds and adding them to peanut butter will make it nice and crunchy
  • Grinding up seeds and adding them to chili is a great way to add some protein and healthy vitamins and minerals to an old favorite
  • Sprinkling a medley of seeds on your pasta dish is easy and healthy
  • Sprinkle seeds over grilled fish or in a light sauce over fish
  • Add sunflower seeds to your tuna, chicken, or egg salad
  • If you like your dip crunchy just add the seeds whole, and if you want it smooth grind them up



Other Uses

  • Add lemon juice to a chia seed gel and moisturize your hair
  • Chia seed gel helps reduce the redness around scaring
  • Many seeds can be ground up and used as a facial mask to promote healthy skin


Related Post

The Benefits of Cooking with Barley     Name a health benefit and chances are it’s a benefit which can be found in the barley grain. Cultivated over 10,000 years ago,...
21 Alkaline Foods       In the search for health, more and more people are turning their focus to dietary modification to help themselves to...
The Nutrition and Health Benefits of Chia Seeds     Chia seeds have been used by mankind for their health benefits for centuries. Both the Mayans and Aztecs have used these seeds...
Alkaline Foods: How They Benefit The Human Body     In the average American diet, many consume foods which are too acidic to effectively promote and maintain a healthy body. Some...
Apples – Crunch Your Way to Healthy Nutrition     There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experience...
7 Berries You Should Eat Everyday   Nature has furnished us with a host of goodies. Health experts have always advocated the use of natural foods for maintaining good health. A...
Flaxseed: A Nutritional Powerhouse     Flaxseed, also referred to as linseed, is truly a nutritional powerhouse that can benefit you in a lot of different ways. Desp...