Seeds are even healthier than nuts, and in this article you can read all about the health benefits of the most popular seeds. There are many types of one product available and the choice in the supermarket is overwhelming. All types of seeds can differ in shape, price, nutritional values but also in use: which type can you best use for what? And why are there so many different varieties and what exactly is the difference?
Did you know that seeds are incredibly rich in protein, and that one type of seed even contains 40% fibre? And that there is one kind of seed you shouldn't eat too much because it can have a drugging effect? Read on!
Today I will list the next ones: chia seed, hemp seed, pumpkin seeds, flaxseed, sesame seed, sunflower seeds, and poppy seed!
Superfoods
Let's start with a brief introduction. Seeds and kernels have recently become known as superfoods: foods that, due to a high content of good nutrients and antioxidants, would have all kinds of positive effects on health. In supermarkets, seeds and kernels can be found in all kinds of forms. We add them to our bowl of oatmeal or yoghurt, in our smoothies or they are at our toast for lunch. But which seeds and kernels are best?
Rich in fats
Seeds contain a lot of calories per 100 grams, but that doesn't mean you have to leave them if you want to lose weight. The calories come from essential and healthy omega 3 fats, protein and fibre. Moreover, seeds are packed full of minerals, vitamins and antioxidants.
You won't eat 100 grams of seeds in a hurry either, but always use teaspoons or tablespoons. You will find that a portion of seeds of 10 to 25 grams is more than enough. Moreover, you only need to eat very few seeds to benefit from the health benefits.
Remember that seeds may contain a lot of calories, but they all come from valuable macro and micronutrients. With a small amount of nuts you'll really get a lot of nutrients.
Source: Voedingswaardetabel
Health
Seeds are very healthy because they are extremely rich in omega 3 fats and fibers. Research has shown that the omega 3 from plant foods is linked to a lower risk of cardiovascular disease and cerebral haemorrhage.
Few people know that seeds generally contain more omega 3 fats, protein and fiber than nuts, while providing fewer calories! And all this is beneficial for when you want to lose weight.
Seeds are also a rich source of antioxidants and minerals. The vitamins and minerals you'll find abundant in almost every seed variety are:
Vitamin B complex
Vitamin E
Potassium
Magnesium
Manganese
Phosphor
Calcium
Iron
Zinc
Weight
The fibers in seeds make the food take longer to be digested. This makes you feel full longer and you are less likely to be hungry. Seeds prevent you from quickly reaching for a sweet or fatty snack. Research has shown that people who eat enough high-fiber foods such as seeds on a daily basis are less likely to develop obesity.
It is often the case that your body keeps asking for nutrients when you are short of them. This can lead to snapping behaviour, because your body wants to replenish the shortage. Because seeds are so rich in minerals you can prevent that nagging craving if you eat a portion of seeds with your breakfast.
Finally, the omega 3 fats keep your hormones in balance, making it faster and easier to lose weight. The unsaturated fats keep your blood sugar stable, so you will produce less insulin. This helps you burn fat and prevents you from storing a lot of calories as fat. Fats also keep you saturated for a long time, because they suppress the hunger hormone ghrelin.
Would you like more information about losing weight by restoring your hormone balance? Then read this article. Every seed has its own unique health benefits. Below you can read which seed variety excels in what, when it comes to healthy traits.
Chia seed
Chia seed is derived from the plant Salvia Hispanica L., originally from Mexico and Guatemala. These seeds are rich in polyunsaturated fats (including omega 3), fiber, protein, calcium, fosfor and zinc. They are the richest vegetable source of omega 3 fatty acids and are a complete source of protein, which means that these seeds contain all 9 essential amino acids that cannot be produced by the body.
As part of a balanced plant-rich diet, it could prevent the development of various chronic diseases.
What makes chia seed really stand out are is its fibers. No less than 40%
of the weight of chia seed is fiber [6]. The carbohydrates in Chia seed consist of 80% fiber. These fibres are not absorbed by your body, but they do ensure that you remain satiated for a long time. Chia seed can also absorb 10 times its own weight in water.
The fibers in chia seed are mainly soluble fibers. These can help to lower the LDL cholesterol (the bad cholesterol) and slow down the digestion. The latter can prevent spikes in blood sugar levels and give a full feeling, which can help with losing weight. In addition, the fibers ensure healthy intestines.
This means that if you eat one tablespoon of 10 grams of chia seed, it will be registered in your stomach as 100 grams of 'food'. Now you know why you are full for so long after eating a little bit of chia seed.
The omega 3 fatty acids in Chia seeds have a positive effect on the health of the circulatory system. Omega 3 is known to lower cholesterol, regulate heart rhythm and blood pressure, prevent blood clots and reduce inflammation.
Furthermore, chia seeds contain a lot of antioxidants, which can reduce the risk of various diseases (such as cardiovascular diseases).
1 tbsp chia seeds (about 10 g) contains 46 kcal, 0.4 g saturated fatty acids, 3.5 g fibre, 2.1 g protein.
Hemp seeds
Hemp seeds come from the Cannabis sativa plant, but has no mind-expanding effect. The seeds are rich in fiber and protein (as you could see in the table, hempseed contain the most protein of all seeds) and contain healthy fatty acids, including omega 3 and omega 6 fatty acids.
The special thing is that it is a complete protein; something you don't often find with other plant proteins. It is therefore also a great seed variety for vegetarians and vegans.
Hempseed contains an impressive range of vitamins and minerals. Hempseeds contain the most potassium, phosphorus, magnesium and zinc of all seeds and can therefore rightly be called a superfood. These seeds are also a good source of vitamin B1, 2, 3, 6 and 11, vitamin E, calcium and iron.
The health benefits of hemp seeds are very similar to the health benefits of Chia seed. You can use hemp seeds as an addition to your bowl of yoghurt or oatmeal. They are also delicious in smoothies, baked goods and salads!
1 tbsp hemp seeds (about 10 g) contain 62.5 kcal, 0.6 g saturated fatty acids, 0.35 g fibre and 3.1 g protein.
Flaxseed
Flaxseed comes from the flax plant and can be found in our supermarkets in different varieties: whole, broken and golden yellow. Whether one is better than the other is not known. Just like the other seeds, linseed contains a lot of minerals, vitamins and trace elements.
Flaxseed contains the most omega 3 per 100 grams of each seed variety. In fact, linseed is the richest source of plant omega 3 on earth! One tablespoon of linseed of 10 to 15 grams is already good for your daily requirement of ALA omega 3.
Research shows that the omega 3 from flaxseed prevents the cholesterol in your blood from sticking to the walls of your blood vessels. Always choose for broken linseed: this way your body can absorb the omega 3 fatty acids more easily, so you get the most out of your daily portion of linseed.
Health benefits are again similar to the other seeds. Flaxseed can be used just like chia seed as an addition to yoghurt, oatmeal, smoothies and baking. You can use it as a garnish for a salad and, just like chia seed, transform it into a substitute for egg. However, there is a warning for the use of flaxseed. Limited and temporary use of 15 to 45 grams of broken linseed per day does not cause problems, but higher amounts can cause complications. Flaxseed contains naturally occurring plant toxins (cyanogens) that the human body can convert into a toxin (cyanide). A high dose of this substance can have harmful effects.
1 tbsp flax seed (about 10 g) contains 53.4 kcal, 0.37 g saturated fatty acids, 2.73 g fiber and 1.83 g protein.
Sesame seeds
Sesame seeds come from the pods of the flowering sesame plant. They contain up to 60% oil and 20% protein, making them a high source of both essential fatty acids and amino acids. Sesame seeds have a hormone balancing effect.
Research showed that sesame seeds had a positive influence on the sex hormones of menopausal women by improving their metabolism of fatty acids.
The fats in sesame seeds have another positive effect on your hormones, especially those that help you lose weight. Healthy, unsaturated fatty acids suppress the hunger hormone ghrelin. Ghrelin ensures that you get an appetite, and because it is suppressed you prevent attacks of hunger.
Did you know that sesame seeds can also be used as a spread? It is called tahin (or tahini) and has a slightly bitter taste. With a little raw honey, tahini is delicious on a rice wafer!
Furthermore, the seeds are a good source of protein, fiber, copper, iron, potassium and calcium. Health benefits are:
Rich in essential nutrients.
Lowers cholesterol levels.
Lowers blood pressure.
Provides balance in the hormone level.
Contains antioxidant properties.
Improves the absorption of nutrients, including fat-soluble vitamins (A, D, E and K).
Sesame seed is the main ingredient of tahin and is very tasty as an addition to your homemade granola, vegetarian burger or over an Asian dish.
1 tbsp sesame seed (about 10 g) contains 62.9 kcal, 0.81 g saturated fatty acids, 0.3 g fiber and 2.6 g protein.
Pumpkin seeds
Pumpkin seeds have numerous health benefits. A hefty hand contains 28 grams of pumpkin seeds as much as 37% of your recommended daily amount of magnesium. That's an astonishing amount! Magnesium is important for regulating your blood pressure and blood sugar level, and makes your bones strong. It also reduces the risk of osteoporosis (osteoporosis) in women after menopause.
Pumpkin seeds are also rich in antioxidants that have an anti-inflammatory effect. Research with rats has shown that inflammatory reactions of arthritis diminished when rats were given pumpkin seed oil. Best of all, this pumpkin seed oil did not cause the side effects that the arthritis medication did.
Other important trace elements in pumpkin seeds are:
Sterols: these lower the 'bad' LDL cholesterol.
Tryptophan: tryptophan is an amino acid that the body converts into serotonin (the 'relax hormone') and melatonin (the 'sleep hormone'). Pumpkin seeds in combination with carbohydrates, a piece of apple for example, may help in the production of melatonin.
Squalene: a substance that resembles beta-carotene. This substance would play a role in protecting the skin from (UV) radiation.
You can use pumpkin seeds in many ways. Sprinkle them as topping over your salad or make a homemade granola! Also tasty: mix pumpkin seeds with some olive oil and herbs and fry them up (snack-time!) or make your own pumpkin seed butter!
1 tbsp pumpkin seeds (about 10 g) contains 59.1 kcal, 0.85 g saturated fatty acids, 0.65 g fibre and 2.98 g protein.
Sunflower seeds
Sunflower seeds have a mild, nutty taste and a firm but soft texture. The seeds are full of nutrients, but are particularly known for their high values of vitamin E, selenium, manganese, copper and vitamin B5.
Sunflower seeds are particularly rich in vitamin E. Two large tablespoons already account for about 75% of your daily amount of vitamin E. Vitamin E is an important antioxidant that has an anti-inflammatory effect. This way it weakens the symptoms of asthma and rheumatism. Antioxidants also help prevent wrinkles and brittle hair.
Moreover, sunflower seeds contain polyphenols. These substances have a blood pressure lowering effect and can protect the health of your cells.
Sunflower seeds are very tasty in a trail mix or in homemade muesli bars and vegetarian burgers. You can use them as topping for salads, yoghurt and oatmeal, or you can make pesto or sunflower seed butter from them!
1 tbsp sunflower seeds (about 10 g) contains 60.2 kcal, 0.45 g saturated fatty acids, 0.86 g fibre and 2.08 g protein.
Poppy seeds
We arrived at the seed I warned you about. Because if you eat too much of this cheerful blue grain, it can have drugging effects!
How can that be? Poppy seed is the seed of the poppy. These seeds contain small amounts of opium, which is also used to make morphine and heroin. You will never have the same effect as morphine or heroin when eating poppy seeds, but still it is wise not to eat too much of it.
Two grams of poppy seeds can already make a doping test positive. The effect of poppy seeds can even last for 48 hours.
An occasional teaspoon of poppy seeds through your cottage cheese or oatmeal can't hurt. This seed is also full of antioxidants, fibers, B vitamins and minerals. Poppy seeds contain a lot of calcium and phosphorus, which keeps your bones healthy.
1 tbsp poppy seeds (about 10 g) contains 47 kcal, 0.43 g saturated fatty acids, 0.9 g fiber and 1.59 g protein.
Which seeds are healthiest?
Every seed has unique properties, so I can't say which seed is the healthiest. So, as with all other foods, my advice is to vary. Choose as many different seeds as possible.
For example, take a handful of pumpkin seeds as a snack, mix a tablespoon of chia seed through your smoothie, and cover your rice wafer with sesame paste. This way you'll benefit from all the health benefits you've read above.
The best way to eat seeds
You can roughly divide seeds into two groups: large and small seeds. The large seeds, such as pumpkin seeds and sunflower seeds, can be eaten out of hand. This is not recommended for smaller seeds such as chia seed, flaxseed, sesame seed and poppy seed. These small seeds are better mixed with dishes, such as oatmeal, smoothie or yoghurt.
Below you'll find a handy overview of how to incorporate seeds into your daily diet. Lots of variation fun!
Through your oatmeal: hemp seeds, chia seeds, linseed, poppy seeds.
In your smoothie: chia seed, flaxseed, hemp seed.
As a topping on the cottage cheese: pumpkin seeds, sunflower seeds, poppy seeds.
As a snack: pumpkin seeds, sunflower seeds.
As pasta on a rice wafer: tahin (sesame paste), pumpkin seed paste, sunflower seed paste.
In salads: sesame seeds, pine nuts, pumpkin seeds, sunflower seeds, poppy seeds.
On top of zucchini pasta: sunflower seeds, pine nuts, pumpkin seeds.
Conclusion and tips
In this article you've read how healthy seeds are, and how they can help you lose weight. Eating a regular portion of seeds reduces the risk of disease. If you want to enjoy all the health benefits of seeds, follow the tips below:
Vary your choice
Each seed variety has its own unique nutrient profile. Eat a little of each seed, instead of eating a lot of one variety. That way you get all the right substances.
Eat about 25 grams of seeds per day
Seeds contain a lot of nutrients, but also a lot of calories. Therefore do not eat too much of them. About 25 grams of seeds is enough to take advantage of the health benefits.
Alternate large and small seeds
Big seeds do great with salads and over your bowl of cottage cheese or oatmeal. Smaller seeds are practical to stir through smoothies, oatmeal or cottage cheese: that way you won't even notice you're eating seeds!
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