Five seeds that contribute to a healthy diet 28-10-2019

Seeds contain ingredients to let a plant grow to it’s full potential. This indicates the nutrients in seeds. When seeds are part of a diet on a daily basis, they can contribute to a healthy blood sugar and a decrease cholesterol and blood pressure. We will discuss the nutritional values and health benefits of five seeds that are rich in nutritional values.


linseeds are a great source of fibers, omega-3 & linolenic acids. These fats are located deep within the skin of the seed. Because the skin of linseeds is often thick, broken linseeds are better to benefit from the omega-3 content. For example, 28 grams of linseeds contains:

  • 152 calories
  • 7.8 gram fiber
  • 5.2 gram protein
  • 6.5 gram monounsaturated fatty acids
  • 6.5 gram omega-3
  • 1.7 gram omega-6
  • 31% of  vitamine B-1
  • 28% of magnesium

Research has proven that linseeds decrease blood pressure in 11 conducted studies, especially when consumed for 12 weeks or longer. Some studies even inidcated that it decreases the chance of breast cancer and cancer in general.

2.Chia seeds

Chia seeds are a lot like linseeds and are also rich in fibers. A portion of 28 gram chia seeds contains:

  • 137 calories
  • 10.6 gram fiber
  • 4.4 gram protein
  • 0.6 gram monounsaturated fatty acids
  • 4.9 gram omega-3
  • 1.6 gram omega-6
  • 15% of  vitamine B-1
  • 30% of magnesium

Chia seeds can also lower your blood sugar. A few studies have indicated that chia seeds and grounded chia are both very effective in decreasing blood sugar directly after a meal. We have even experienced that one of our relations lived on chia seeds and water for 1 month. This indicates that chia-seeds contain all the nutrients a human body requires.

3.Sesame seeds

Sesame seeds are mostly consumed in Asia and in Western countries it is mostly consumed as tahini (a sesame paste). 28 grams of sesame seeds contains:

  • 160 calories
  • 3.3 gram fiber
  • 5 gram protein
  • 5.3 gram monounsaturated fatty acids
  • 6 gram omega-6
  • 25% of magnesium

Sesame seeds have been proven to diminish inflammation and oxidative stress. Sesame seeds contain sesamol and sesamolin, two natural antioxydants. There are even some doctors that subsribe sesame seeds to people that suffer from arthritis.

4.Pumpkin kernels

Pumpkin kernels are the most consumed kernels around the world and are a great source of phosphorus, unsaturated fats and omega-6 fatty acids. 28 grams of pumpkin-kernels contains:

  • 151 calories
  • 1.7 gram fiber
  • 7 gram protein
  • 4 gram monounsaturated fatty acids
  • 6 gram omega-6
  • 37% of magnesium

Pumpkin-kernels bring several health benefits, probably caused by their wide range of nutrients. An observation study conducted on more than 8,000 people found that the group who consumed pumpkin kernels on a daily basis, had a signifcant decreased risk of getting breast cancer. Probably the biggest benefit from pumpkin-kernels is the high oil content and therefore the high omega-6. This is good for heart and vessels.

5.Sunflower kernels

Sunflower kernels are rich in protein, vitamine D and monounsaturated fatty acids. 28 grams of sunflower-kernels contains:

  • 165 calories
  • 2.4 gram fiber
  • 5.8 gram protein
  • 5.2 gram monounsaturated fatty acids
  • 6.4 gram omega-6
  • 23% of  vitamine e
  • 23% of magnesium

There are several studies conducted regarding the consumption of sunflower kernels and inflammation with senior(s). These studies show that the consumption of sunflower kernels by senior(s) decrease the chance of inflammation. Significant prove regarding this study is with senior(s) that consume sunflower kernels more than 5 times per week in relation with a lower C-reactive protein level. The C-reactive protein level is an important chemical which causes inflammation.

Recapitulating we can state that these five seeds contribute to a healthy diet. Each seed has its own benefits and could therefore be suitable for each individual.