Healthy Seeds: 6 Different Types of Seeds with Health Benefits & Nutritional Value

January 27, 2022 0 Comments

Seeds are a good source of plant-based nutrients, and small in size yet give massive health benefits to your body. Seeds are also known as the “Tiny powerhouse” of nutrients. You must need to add seeds to your healthy diet because they contain all the nutrients like fats, carbohydrates, vitamins, and minerals essential to building up a healthy body. There are many different types of seeds offer so many health benefits to our bodies when we eat them. Here we have listed 6 healthy seeds which one should consume regularly.

Types of Seeds

Following are the reason why you should add seeds to your diet:

  • Seeds help to reduce the inflammation in the body.
  • It also lowers the risk of heart disease by lowering cholesterol levels.
  • Seeds are loaded with minerals like magnesium, zinc, selenium, iron, and phosphorus, which our body requires.
  • Seeds also help you lose weight while providing you energy for the whole day.
  • They keep the digestive system healthy as seeds are a good source of dietary fiber.
  • Seeds provide good fats to your body that help to nourish the blood cells.

6 Different Types of Seeds & Their Name List

Here are the types of seeds with names list with their benefits, and nutritional value.

1. Flax Seeds

Flax Seeds

Flax seeds is one of the most popular in list of seeds, and you can find in any nearby store. It is a good source of fiber, protein, and omega-3 fatty acids. It is also a great source of “Lignans,” a type of antioxidant that helps prevent cancer.

Flax seeds consumption help to reduce cholesterol level and improve your heart health. It also helps to slow down digestion and also maintain blood sugar levels.

Adding flax seeds to your diet is easy as you can mix them in salads, yogurt, juices, smoothies, and soups. Grounded flax seeds can be consumed with warm water or with juices also.

Nutritional Value:  1 tablespoon (7g) of flax seeds contain:

  • Calories: 37
  • Total Fat: 3g
  • Total Carbohydrate: 2g
  • Protein: 1g
  • Cholesterol: 0mg

Also Read: Different Types of Dates

2. Pumpkin Seeds

Pumpkin Seeds List of Seeds

Pumpkin seeds is one of the most commonly used healthy seeds full of nutrients and a powerful source of antioxidants. It is a rich source of minerals like zinc, phosphorus, magnesium, iron and is loaded with omega-6 fatty acids; hence this seed is good for bones, nerves, and the heart. They are also known as a good source of phytosterol, a plant-based compound, and help lower blood cholesterol levels and blood pressure. 

Some studies also said that the consumption of pumpkin seeds lowers the risk of bladder stones and prostate cancer in males and better minimizes hair loss issues.

You can add these seeds to your diet by mixing them in smoothies, fruits, salads, oatmeal, and roasted seeds as snacks.

Nutritional Value:  1 tablespoon (4g) of Pumpkin seeds contains:

  • Calories: 18
  • Total Fat: 1g
  • Total Carbohydrate: 2g
  • Protein: 1g
  • Cholesterol: 0mg

3. Chia Seeds

Chia Seeds Different Types of Seeds

Chia seeds are very similar to flaxseeds. There is a craze of chia seed around the people. They are a powerful source of high amounts of dietary fiber, omega-3 fats, antioxidants, and various nutrients like zinc, calcium, and magnesium. The fiber in chia seeds swells in the form of gel when getting mix with digestive juices in the stomach. This helps you improve your gut health and stay full, which again helps you lose weight. Chia seeds may also help reduce blood sugar levels and reduce the risk of heart disease.

You can add chia seeds to your diet by sprinkling them on your salad, cereal, vegetables, and soups, or you can also make chia pudding and eat it as dessert.

Nutritional Value: 1 tablespoon (12g) of Chia seeds contain:

  • Calories: 58
  • Total Fat: 3.7g
  • Total Carbohydrate: 5.1g
  • Protein: 2g
  • Cholesterol: 0mg

Also Read: Dry Fruits List

4. Sunflower Seeds

Sunflower Healthy Seeds

Sunflower seeds are packed with a good amount of monosaturated fats, minerals, and antioxidants like vitamin E and selenium. They are a rich source of vitamin E and fiber, which help reduce inflammation. They are also a good source of folate and B vitamins vital for women’s health. This seed reduces the risk of diabetes and heart disease and overall improves gut health.

You can add sunflower seeds to your salads and vegetables or add them to muffins and bread recipes. Eat them with curd, yogurt, and smoothies and in trial mixes.

Nutritional Value: 1 tablespoon (8.8g) of sunflower seeds contains:

  • Calories: 51
  • Total Fat: 5g
  • Total Carbohydrate: 2g
  • Protein: 2g
  • Cholesterol: 0mg

5. Sesame Seeds

Sesame Seeds is in seeds names

Sesame seeds is one of the major types of seeds. It is a very commonly used seed as we can always spot these seeds on burgers and hot dog buns. Despite their tiny sizes, these seeds are good sources of protein, lots of fiber, minerals, and antioxidants. They are rich in calcium which is good for maintaining strong bones and muscles. In addition, these seeds improve the quality of sex hormones, reduce inflammation in the body, and lower bad cholesterol levels.

Add seeds to your diet by sprinkling them on your salads, vegetables, stir-fry dishes, quinoa, rice, buns, or bread recipes.

Nutritional Value:  1 tablespoon (9g) of Sesame seeds contains:

  • Calories: 52
  • Total Fat: 4.5g
  • Total Carbohydrate: 2.1g
  • Protein: 1.6g
  • Cholesterol: 0mg

Also Read: Best Healthy Snack Options

6. Hemp Seeds

Hemp Seeds

Hemp seeds are also known as hemp hearts. They are a powerful protein package containing all 20 amino acids loaded with various minerals, omega-3 and omega-6 fatty acids. These seeds help to maintain good muscle health. In addition, hemp seeds have a nutty flavor, and hemp milk is an excellent alternative to dairy milk.

Hemp seeds can be added to your soups, salads, yogurt, shakes, cereals, and veggies.

Nutritional Value: 1 tablespoon (10g) of Hemp seeds contains:

  • Calories: 55.3
  • Total Fat: 5g
  • Total Carbohydrate: 0.9g
  • Protein: 3.2g
  • Cholesterol: 0mg

In conclusion, these various types of seeds are a quick, simple, and great source of energy, proteins, fats, minerals, and lots of nutrients, sprinkled over luxuries, making them more tasty.


1. How many sunflower seeds should be eaten per day?

Eating a handful of seeds per day can reduce blood sugar by about 10 percent within six months. This is basically due to the plant compound chlorogenic acid. Sunflower seeds contain zinc which is known to activate around 300 enzymes in the body and boost immunity.

2. Is it OK to eat seeds everyday?

Yes, you can eat a handful of seeds daily and if taken in moderation, there are no side effects.

3. Which seeds are good for weight loss?

Here are the list of seeds which are good for weight loss
* Chia Seeds
* Flax Seeds
* Sesame Seeds

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