Top Five Seeds To Include In Your Diet

Seeds are extremely nutritious and a great source of fibre for our body. They contain monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. They help our body in reducing blood sugar, cholesterol and blood pressure. We have curated a list of the healthiest seeds that you must include in your daily diet regime!

1. Flax Seeds

They help in reducing risks of heart disease, cancer and diabetes. They are a great source of fibre and omega-3 fats. 28 grams of serving contains the following nutrients:

• Calories: 152
• Fiber: 7.8 grams
• Protein: 5.2 grams
• Monounsaturated fat: 2.1 grams
• Omega-3 fats: 6.5 grams
• Omega-6 fats: 1.7 grams
• Manganese: 35% of the RDI
• Thiamine (vitamin B1): 31% of the RDI
• Magnesium: 28% of the RDI

2. Chia Seeds

They are also omega-3 fats and fibre rich along with the following nutrients in a 28 grams serving:

• Calories: 137
• 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

3. Hemp Seeds

They are an excellent source of vegetarian protein and have the following nutrients in a 28 grams serving:

• Calories: 155
• Fiber: 1.1 grams
• Protein: 8.8 grams
• Monounsaturated fat: 0.6 grams
• Polyunsaturated fat: 10.7 grams
• Magnesium: 45% of the RDI
• Thiamine (vitamin B1): 31% of the RDI
• Zinc: 21% of the RDI

4. Sesame Seeds

They help in reducing inflammation, oxidative stress and arthritis and 28 grams of sesame seeds contain:

• Calories: 160
• Fiber: 3.3 grams
• Protein: 5 grams
• Monounsaturated fat: 5.3 grams
• Omega-6 fats: 6 grams
• Copper: 57% of the RDI
• Manganese: 34% of the RDI
• Magnesium: 25% of the RDI

5. Pumpkin Seeds

They are a good source of phosphorous, omega-6 fats and monounsaturated fats. They help in improving heart health and symptoms of urinary disorders. A 1-ounce (28-gram) serving of pumpkin seeds contains:

• Calories: 151
• Fiber: 1.7 grams
• Protein: 7 grams
• Monounsaturated fat: 4 grams
• Omega-6 fats: 6 grams
• Manganese: 42% of the RDI
• Magnesium: 37% of the RDI
• Phosphorus: 33% of the RDI