Nuts and seeds. Nuts and seeds. They are often discussed for their nutritional value, but have you ever thought about the specific benefits of seeds?
It seems like every nutrition news story mentions how good nuts and seeds are for our health. We know this to be true.
But incorporating nuts into the diet seems much more common. Seeds somehow feel more difficult and intimidating.
Although the seeds have consumed for hundreds of thousands of years and used in the diet of every culture around the world, we can’t seem to find ways to eat seeds as much as we should. What a shame considering that seeds are incredible powerhouses of nutrients.
If you needed an excuse to eat more seeds on a regular basis, take this as a sign: Seeds are packed with protein, fiber, healthy fats and minerals.
In fact, many of the most impressive benefits of seeds come from the unique combination of nutrients packed into such a small food.
Benefits of seeds: They pack a protein punch
Honestly, pound for pound, there are definitely foods with more protein than grains. Nuts, for one, contain more protein per serving. But the seeds can still contain between 2.56g and 8.45g per 2 tbsp serving. And pumpkin seeds are the richest in protein.
One thing they do is some Seeds like chia and hemp contain all nine essential amino acids (the building blocks of protein), making them a complete protein.
This is especially important for anyone who does not consume animal-based foods, as complete protein can be difficult to find in vegan diets.
Pumpkin seeds contain particularly high levels of tryptophanwhich are used to produce melatonin and serotonin. This makes them a very calming seed, especially before bed.
Benefits of seeds: Full of fiber
The high amount of fiber found in seeds makes them great for heart and gut health, while slowing down the blood sugar response. Fiber also lowers cholesterol.
The seeds contain both soluble and insoluble fiber, with the insoluble fiber helping to bulk up the stool to cleanse the bowels.
Seeds can contain from anywhere 0.8g to 9.75g of fiberwith chia seeds containing the most.
It’s the soluble fiber that gives chia seeds a gelatinous texture when wet, making them a great choice for chia pudding or overnight oats. Likewise, the same fiber in flax is an alternative to eggs when baking. Simply mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water to replace one egg.
Benefits of seeds: Healthy fats for brain and heart health
While plenty of fat is found in seeds, it’s the types of fats that put them on the health food map.
Seeds can contain anywhere 5.9g total fat in flax to 16.1g found in sunflower seeds per serving 2 tbsp.
And it’s essential fatty acids like omega-3s that we usually need more of. The omega-3s in seeds come in the form of alpha linolenic acid (ALA). The ALA form can be used but is mostly converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These two forms are incredibly supportive of brain and heart health. They also support nerve function and are anti-inflammatory.
Flax and chia seeds contain more ALA than any other seed. Flax seeds contain 6.5 grams of omega-3 fatty acids per 100 grams. Compare the same amount soybeans, which contain 1.6 g of ALA, or almonds, which contain only 0.4 g.
One thing to note about omega-3 fatty acids is that they are very sensitive to heat. This is especially true for flax since it contains the most. Combine this with the fact that the digestive system cannot break down the outer shell of the flaxseed. To access all the benefits of the inside of the seed, the flax must be ground.
But due to its delicate nature, ground flax should be stored in the refrigerator or even the freezer. And once ground, flaxseeds should not be heated to a high temperature.
A mountain of minerals
If you haven’t caught on yet, seeds aren’t actually some kind of monolith. As they differ greatly in texture and taste, so do their nutritional levels.
This could not be more true than when looking at the mineral levels in seeds.
In general, seeds can be an excellent source of vital minerals. Some are simply higher in certain minerals than others.
One of the lesser-known benefits of seeds is how many essential minerals they provide, often in amounts that rival or exceed other commonly consumed foods.
These numbers come from the US Department of Agriculture and is per portion of 100 g.
Calcium
- Flax: 230 mg
- Chia: 631 mg
- Sunflower: 70 mg
- Sesame seeds: 60 mg
- Pumpkin: 52 mg
Iron
- Flax: 5.78 mg
- Chia: 7.72 mg
- Sunflower: 3.8 mg
- Sesame seeds: 6.36 mg
- Pumpkin: 8.07 mg
Magnesium
- Flax: 372 mg
- Chia: 335 mg
- Sunflower: 129 mg
- Sesame seeds: 345 mg
- Pumpkin: 550 mg
Potassium
- Flax: 793 mg
- Chia: 407 mg
- Sunflower: 850 mg
- Sesame seeds: 370 mg
- Pumpkin: 788 mg
Zinc
- Flax: 4.74 mg
- Chia: 4.58 mg
- Sunflower: 5.29 mg
- Sesame seeds: 6.73 mg
- Pumpkin: 7.64 mg
While pumpkin seeds are the most consistently rich in minerals, there are a few that stand out.
Flax and chia contain a very high amount of calcium, with 631 mg per 100 grams. Compare that to a cup of whole milk, which contains no more than 123 mg of calcium.
Flax is also rich in potassium, but not as high as sunflower seeds, which contain 850 mg. That’s even more than almonds, which are considered high in potassium but contain 733 mg.
Note that the amount of magnesium in pumpkin seeds is equivalent to about twice that of almonds. The same seeds have more iron than a whole steak.
And while 100 grams of any one seed is a lot at one time, it’s possible to eat a third cup of mixed seeds throughout the day. That would equate to about 45 grams, which would definitely give you a hefty but healthy dose of minerals.
Additional nutrients in nuts
In addition to fiber, fat, protein and minerals, seeds are rich in many vitamins, especially E, C and K.
In addition, the lignan and peptides in the seeds can have anti-inflammatory and antioxidant effects.
Sesamin, a lignan found only in sesame seeds, has been found to reduce the risk of cardiovascular disease. A lignan found mainly in flax, Lariciresinol diglycoside (SDG) has been used against cancer and diabetes.
Cyclolinopeptides, a flax peptide, may have antioxidant, antithrombotic, and antimalarial properties.
The many benefits of seeds in a small package
For such small foods, seeds are really big. The numerous benefits of seeds include protein, fiber, healthy fats, vitamins, minerals and plant compounds that support overall health.
So why aren’t seeds a regular part of our diet?
Easy ways to enjoy seeds every day
The good news is that it’s never too late to start incorporating seeds into your meals. Easy to catch on the go, they work well on their own or as part of a trail mix. Sprinkling them over cereal, granola or yogurt is an easy way to enjoy them. A delightful crunch is also added when tossed in salads.
But they can also be part of recipes, from simple to complex.
Think traditional Mexican mole sauce, which can include squash, pumpkin, sesame seeds, and annatto seeds. Tahini, made with sesame seeds, has been consumed in the Middle East and the Mediterranean for thousands of years. And in Africa, a sauce called egusi is made from melon seeds and served with meat.
If you need some inspiration, try these Baked sweet potatoes with yogurt and sesame, Butternut Squash Salad with Apples and Pumpkin Seeds or Soaked granola.
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About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her private nutrition therapy practice. She now offers writing and editing services to nutritionists and other health professionals around the world through her business, Family Tree Nutrition.
Pictures:
- Photo by Maddi Bazzocco on Unscrew
- Photo by VD Photography on Unscrew
- Image by Cesar Huitron from Pixabay
