Seeds may be small, but they play a key role in our overall healthy diet. As seeds contain all the materials necessary to the initial development of plants, they are packed with nutrients. This includes fiber, vegetarian protein, healthy fats, and other antioxidants.

Here are some healthy seeds you can simply snack on or add to your salads, oatmeal, and smoothies for better health:

1 Flaxseeds

Flax seeds are a good source of polyphenols such as lignans, a hormone-like substance which is an important antioxidant in the body. Experts claim that lignans can help slow the progression of certain cancers especially prostate cancer.

Meanwhile, the outer shell of flax seeds is also rich in omega-3 fats, which can help reduce the risks of heart-related diseases. Several studies reveal that it can reduce levels of bad cholesterol and regulate blood pressure especially when eaten regularly for at least three months.

2 Watermelon Seeds

If you are looking to shape up or build muscles, watermelon seeds are low in calories and filled with proteins. A half cup of roasted watermelon seeds contains about 15 grams of protein which is similar to two ounces of chicken or beef.

Watermelon seeds also have other nutrients such as magnesium which is essential for metabolism as well as immune, heart and bone health. Iron which is important in red blood cells which carry oxygen through the body. And folic acid which is good for proper brain function.

3 Chia Seeds

Similar to flax seeds, chia seeds have omega-3 fats which are good for promoting heart health. Chia is also rich in other nutrients such as fiber, vitamin B1, magnesium and protein.

Chia is often used in several weight-loss diets. The soluble fiber in the seed is proven to slow digestion and make us feel fuller longer, leading to reduced appetite. There are also studies which claim that eating chia after a meal can help reduce blood sugar.

4 Sesame Seeds

Sesame seeds have a lot of lignans, particularly the one called sesamin. Several studies linked this type of lignan to heart disease and breast cancer. Sesame seeds, whether in original or in other forms like oil or tahini (ground sesame paste) also contains many nutrients. This includes fiber, protein, omega-6, copper, manganese, and magnesium.

Studies reveal that sesame seeds can help reduce muscle damage and oxidative stress. Research on postmenopausal women also revealed that sesame seeds can help lower blood cholesterol and improve sex hormones.

5 Hemp Seeds

Hemp seeds have all the essential 20 amino acids, which makes them a complete source of vegetarian protein. Additionally, studies suggest that the protein in hemp seeds has better quality than most of the other plant sources of protein.

These seeds also contain omega-6, omega-3, vitamin B, magnesium, and zinc. Meanwhile, its gamma-linolenic acid is an essential anti-inflammatory fatty acid which is good for the skin. This is the reason why hemp seed oil supplements are selling on the market.

6 Pumpkin Seeds

Pumpkin seeds are good sources of phosphorus, fiber, iron, zinc, vitamin K, magnesium, manganese, monounsaturated fats, and omega-6 fats.

There are many health benefits in pumpkin seeds. Several studies reveal that they can lower risks of bladder stones in children. Meanwhile, a higher intake of pumpkin seeds is linked to reduced breast cancer and prostate cancer. Magnesium is also important for maintaining blood sugar and blood pressure levels.

7 Sunflower Seeds

Sunflower seeds may help protect against various diseases and fight inflammation in older adults. They contain a good amount of protein, vitamin E, vitamin V1, phosphorus, magnesium, manganese, folic acid, and monounsaturated fats.

Sunflower seeds are also proven to reduce the risk of heart disease, lower cholesterol as well as calm nerves and muscles.