9 Natural Seeds That Can Guarantee A Healthier Body

When eating your daily meals, remember to add in some seeds as it can aid in suppressing your appetite.

Medically Reviewed by Dr. K on 30 Nov 2021.

9 Natural Seeds That Can Guarantee A Healthier Body

Nuts and seeds are proven healthy snacks. They are low in cholesterol while also high in fibre and healthy fats. If you are following a high-protein diet, including seeds can be beneficial in the long run. These tiny kernels can contribute to your body’s peak performance. 

Chia Seeds

Chia has come a long way since it first appeared in TV advertisements as comical pottery. These seeds are now widely regarded as a superfood, and for a good reason. One ounce (about two tablespoons) contains roughly 10 grammes of fibre. Chia seeds, ground in a blender, form a crispy topping for yoghurt or veggies. When you soak them in a liquid-like juice or almond milk, they become soft and spoonable, making them an excellent pudding substitute.

Wild Rice

Surprise! Wild rice is essentially a grass seed but rather rice. It has more protein than other whole grains and much more antioxidants than white rice. Folate, magnesium, phosphorus, zinc, vitamin B6, and niacin are also present. In a rice pilaf, it cooks up soft and fluffy, and the warm grains make a nourishing accompaniment to green salads.

Pumpkin Seeds

You know how delicious they are if you have ever roasted a batch after carving your yearly jack-o’-lantern. It’s also a healthy one. Pumpkin seeds are high in magnesium, a mineral that supports heart health, aids in energy production, and provides energy to your muscles. Serve them as a soup or salad topping, cereal, or homemade trail mix all year.

Pomegranate Seeds

The delicious, jewel-like beads you pull from the centre of the fruit are known as arils. Vitamin C and antioxidants are abundant in them. Pomegranate seeds have just 130 calories per cup, making them an excellent light snack. They provide a juicy punch of flavour and colour to your dinner plate, whether tossed in a salad or whole-grain meal.


Quinoa is an excellent source of protein if you are seeking a healthy option. Each cup of the grain-like seed has 8 grammes of protein. It cooks like rice and may be used in pasta and other grains in a variety of meals. It may also be used as a gluten-free breading for foods such as chicken fingers. Make a batch instead of oatmeal for a morning porridge with additional protein, fibre, and iron to start your day.

Flax Seeds

Since 9,000 B.C., humans have been consuming them for excellent health. If you do not get enough fish in your diet, adding flax may help you acquire omega-3 fatty acids, heart-healthy lipids. It is the most excellent plant source of this essential vitamin, and it also provides a considerable amount of fibre. When processed into a flax meal, the seeds may aid in blood pressure reduction. Flax has a pleasant, nutty taste. A scoop may be added to porridge, pancake batter, or salads.

Hemp Seeds

The mild, nutty taste complements savoury foods wonderfully. They are also high in protein, with two tablespoons containing nearly 7 grammes, more than flax or chia seeds. Hemp also has a lot of omega-3 fatty acids. You may eat the seeds whole, sprinkled on salads or whole-grain recipes, or substitute your dairy with hemp milk.

Sunflower Seeds

These tender kernels are as nutritious as they are delicious. Half of your daily vitamin E intake is found in a 1-ounce dose. They are also packed with good fats. For added taste and nutrients, include them in your next batch of vegetable burgers. Sunflower seeds are also a fantastic addition to a morning smoothie. And, of course, you may eat them straight from the bag.

Sesame Seeds

Those little white spots on the top of your hamburger bun are not simply for show. One of the most adaptable components is the sesame seed. A good salad dressing choice, Sesame oil is abundant in a kind of fatty acid that may help decrease harmful cholesterol. They are ground to a paste and used to make tahini, a nut-free peanut butter substitute. (It is also a key component in hummus.) Fibre and protein are abundant in whole seeds. They give veggie stir fry crispness and taste.


  1. https://www.webmd.com/diet/ss/slideshow-seeds-healthy-diet 
  2. U.S. Department of Agriculture: “National Nutrient Database for Standard Reference Release 28."
  3. Academy of Nutrition and Dietetics.
  4. Whole Grains Council.
  5. Kass, L. European Journal of Clinical Nutrition, 2012.
  6. University of Maryland Medical Center.
  7. American Heart Association.
  8. Cleveland Clinic.
  9. Rodriguez-Leyva, D. Nutrition and Metabolism, 2010.

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