A nutritionist highlights the importance of including seeds in the daily diet, noting that they are among the most neglected food components despite being rich in beneficial elements and their role in supporting the body's health.
The seeds can be added to yogurt and salads, or blended into smoothies. They are small in size but packed with nutritional value, experts point out. While nuts are widely popular and many people eat them regularly, the seeds are often overlooked, according to registered dietitian Helen Johnston, who emphasizes that this is an unjustified oversight.
Johnston explains that seeds should be treated as a daily food component similar to a supplement, given their richness in fiber, which helps improve digestion and promotes a feeling of fullness, in addition to containing healthy fats, essential amino acids, and antioxidants that contribute to maintaining heart health and delaying the signs of aging.
The following are the most prominent types of seeds and their health benefits:
Flax seeds:
It is known for its role in lowering cholesterol levels. Studies have shown that regular consumption, especially of ground varieties, contributes to reducing LDL (bad) cholesterol, lowering blood pressure, and improving blood sugar levels. This is attributed to its fiber and lignan content, compounds that also act as plant hormones, supporting hormonal balance. Research also suggests that daily consumption may improve body mass index and contribute to better heart health.
Chia seeds
It is a rich source of omega-3 fatty acids, protein, and fiber, and is classified as a complete protein because it contains all the essential amino acids. It also contains important minerals such as calcium, magnesium, and iron, in addition to antioxidants that help combat signs of aging. It can be consumed after soaking, as this transforms it into a gel-like consistency that is easily digestible, promoting digestive health and improving bowel movements.
Sunflower seeds
It provides a high percentage of vitamin E, a powerful antioxidant that supports skin health and protects cells, in addition to its role in reducing the risk of heart disease. It is also a good source of minerals; a single serving can cover a significant portion of the daily requirement.
Pumpkin seeds
It is rich in zinc, magnesium, and selenium, all essential elements for supporting the immune system, hormonal health, and hair growth. Zinc is an essential element that the body cannot produce, so it must be obtained from food, and pumpkin seeds are among the best plant-based sources.
Poppy seed
It contains fiber, potassium, and calcium, which support bone and nervous system health. Its mineral content, such as magnesium, also contributes to improved sleep quality and a calming effect on the nervous system.
Hemp seeds
It is a rich source of complete plant protein, providing a good amount of essential amino acids. It also contributes to energy support and improved mental performance, and is easy to incorporate into everyday meals.
Camelina seeds
It is characterized by its balanced composition of omega-3 and omega-6 fatty acids, and contains fiber, vitamin E, and magnesium, which promote gut health and immunity. Some studies suggest that omega-6 fats may help lower bad cholesterol and improve insulin sensitivity.
