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Seeds are a versatile ingredient that can be used to add a quick pop of texture and nutrition to nearly any meal.

From chia seed pudding to roasted pumpkin seeds to pine nut pesto and beyond, there are endless ways to squeeze in your daily dose of the healthiest seeds while bumping up your intake of protein, fiber and heart-healthy fats.

The official seeds definition is a type of embryonic plant that is surrounded by a protective outer covering. Seeds are produced by the ovule of the plant following its fertilization by pollen and composed of two main structures: the embryo and the seed coat.

Certain types of seeds are actually considered pseudocereal grains and are often used similarly to grains. Quinoa and chia seeds, for instance, are technically seeds but classified as pseudocereal grains as well.

Incorporating a variety of healthy seeds for weight loss into your diet can be incredibly beneficial. This is because seeds are both high-fiber foods as well as high in protein, both of which are key to promoting healthy weight loss. Fiber moves through the digestive tract slowly to help keep you feeling fuller for longer.

Meanwhile, protein works to decrease levels of ghrelin, the hormone that stimulates feelings of hunger in the body. In one 2017 study out of Turkey, consuming chia seeds as part of a mid-morning snack increased satiety, reduced hunger and decreased cravings for sugary foods, all of which could potentially lead to weight loss.

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In general, the healthiest seeds are typically high in dietary fiber, a nutrient that plays a central role in digestive health. Not only does it add bulk to the stool to promote regularity, but fiber has also been shown to protect against issues like hemorrhoids, diverticulitis, intestinal ulcers, and constipation.

Fiber also helps feed the beneficial bacteria in the gut, which can have a huge impact on immune function, mental health, nutrient absorption and more.

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The fiber found in seeds helps slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to prevent sudden spikes and crashes. Not only can this help prevent diabetes symptoms, but it may also protect against the development of chronic conditions like heart disease.

Certain types of seeds, such as flaxseed, have also been shown to improve insulin sensitivity. This allows insulin to work more efficiently in the body to keep blood sugar steady.

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Most of the healthiest seeds are jam-packed with manganese, an important micronutrient that plays a vital role in health. Not only is it used as a cofactor for many enzymes in the body, but manganese also acts as a powerful antioxidant to fight free radicals and protect cells against oxidative damage.

This can have far-reaching effects on nearly every aspect of health and may be especially beneficial in the prevention of conditions such as cancer, heart disease and diabetes.

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Adding a few servings of the healthiest seeds into your diet can bump up plant-based protein intake to help you meet your daily needs. Protein is vital to wound healing and tissue repair, immune function, muscle growth and more.

Not getting enough protein in your diet can have detrimental effects on health, resulting in symptoms like an increased risk of infection, greater appetite and stunted growth. Although the protein content of different seeds can vary pretty widely, most varieties offer around five to 10 grams of protein in each serving.

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In addition to providing a good amount of both protein and fiber in each serving, seeds also supply a wide range of other micronutrients as well. Hemp seeds, for example, are a great source of manganese and vitamin E, while sesame seeds are rich in copper and calcium.

One thing that all seeds have in common is that they are incredibly nutrient-dense foods and excellent additions to a healthy, balanced diet.

Flaxseeds are a great source of protein and fiber, as well as key micronutrients like manganese, thiamine, and magnesium.

Two tablespoons of whole/unground flaxseed (considered about one serving) contains about:

Nutrient	Amount	% Daily Value (DV)
Calories	110	-
Carbohydrates	6 g	-
Fiber	6 g	-
Fat	8.5 g	-
Protein	4 g	-
Manganese	0.6 mg	26%
Thiamine (Vitamin B1)	0.4 mg	22%
Magnesium	80 mg	20%
Phosphorus	132 mg	14%
Copper	0.2 mg	12%
Selenium	5 mcg	8%

Benefits include:

• Supports regularity
• Supports weight loss efforts
• Keeps you feeling full
• High in bone-building manganese
• Promotes brain health

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Some of the recommended food items:

Raw seed for crushing into linseed oil	Mix flaxseed into your favourite yogurt
Flaxseed is used to make many food products such as over hot or cold cereal	Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, muffins, breads, meatless meal products, and snack foods.

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Not only are pumpkin seeds high in healthy fats and protein, but they’re also rich in manganese, magnesium, and phosphorus as well.

One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

Nutrient	Amount	% Daily Value (DV)
Calories	163	-
Carbohydrates	4.2 g	-
Fiber	1.8 g	-
Fat	13.9 g	-
Protein	8.5 g	-
Manganese	0.9 mg	43%
Magnesium	151 mg	38%
Phosphorus	332 mg	33%
Iron	4.2 mg	23%
Copper	0.4 mg	20%
Vitamin K	14.5 mcg	18%
Zinc	2.1 mg	14%

Benefits include:

• Good source of antioxidants
• Enhances regularity
• Quick and convenient snack option
• High in plant-based protein
• Helps prevent iron-deficiency anemia

Pumpkin is used to make many food items. Some are…

Pumpkin Pie	Pumpkin Soup	Roast pumpkin & spinach lasagne
Pumpkin Curry	Stuffed Pumpkin	Pumpkin Pickle
Halloween Pumpkin Cake	Pumpkin & Pecan Cheesecake	Pumpkin Risotto

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Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine, and manganese.

One cup (about 46 grams) of dried sunflower seeds with the hull contains approximately:

Nutrient	Amount	% Daily Value (DV)
Calories	269	-
Carbohydrates	9.2 g	-
Fiber	4 g	-
Fat	23.7 g	-
Protein	9.6 g	-
Vitamin E	15.3 mg	76%
Thiamine	0.7 mg	45%
Manganese	0.9 mg	45%
Copper	0.8 mg	41%
Magnesium	150 mg	37%
Selenium	24.4 mcg	35%
Vitamin B6	0.6 mg	31%
Phosphorus	304 mg	30%
Folate	104 mcg	26%
Niacin	3.8 mg	19%
Zinc	2.3 mg	15%
Iron	2.4 mg	13%
Riboflavin	0.2 mg	10%

Benefits include:

• Convenient and portable snack
• Keeps skin healthy
• Reduces inflammation
• Maintains healthy cholesterol levels
• Lowers blood sugar

This is used to make many food products. Some of them are…

Sunflower Butter	Confectionary Products	Granola
Sunflower Oil	Baked Food Products	Roasted Sunflower Seeds
Sunflower Meal	Salads	Chutney
Chocolate Bar

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Compared to other types of seeds, chia seeds are one of the best sources of fiber available. They also supply a good amount of manganese, phosphorus, and calcium, as well as protein and heart-healthy fats.

A one-ounce serving of dried chia seeds (about 28.4 grams) contains:

Nutrient	Amount	% Daily Value (DV)
Calories	137	-
Carbohydrates	11.9 g	-
Fiber	9.8 g	-
Fat	8.7 g	-
Protein	4.7 g	-
Manganese	0.8 mg	35%
Copper	0.3 mg	33%
Phosphorus	244 mg	20%
Calcium	179 mg	14%
Zinc	1.3 mg	12%

Benefits include:

• Supports Gut Health
• High in Plant-Based Protein
• Strengthens Bones
• Improves Heart Health
• Prevents Constipation

People make various food items with the use of Chia Seeds. Some are…

Chia water	Raw chia toppings	Added to a salad and its dressing	Mixed with other grains
Juice-soaked chia	Chia cereal	Baked in Bread	In breakfast bars
Chia pudding	Chia truffles	As a crispy crumb coating for meat or fish	In pancakes
Chia in smoothies	In a stir-fry	Baked in cakes	In jam
Baked in cookies	Chia protein bars	In soup or gravy	As an egg substitute
Added to dips	Baked in muffins	In oatmeal	In yogurt
To make crackers	As a thickener for homemade burgers and meatballs	As a homemade energy gel	Added to tea
Ice cream pops	To make a pizza base	To make falafel	In homemade granola

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Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium, and magnesium.

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately:

Nutrient	Amount	% Daily Value (DV)
Calories	51.6	-
Carbohydrates	2.1 g	-
Fiber	1.1 g	-
Fat	4.5 g	-
Protein	1.6 g	-
Copper	0.4 mg	18%
Manganese	0.2 mg	11%
Calcium	87.8 mg	9%
Magnesium	31.6 mg	8%
Iron	1.3 mg	7%

Benefits include:

• Promotes healthy blood cell formation
• Strengthens bones
• Reduces blood pressure
• Protects against anemia

We make many food items by using Sesame Seeds. Some of them are…

Tahini	Changzhou Sesame Candy	Sesame Chicken
Til Chikki	Sesame Floor	Tilkut
Pistachio Halva	Ice Cream	Sesame Green Beans

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Watermelon seeds are a powerhouse of nutrients like folate, iron, zinc, copper, magnesium, potassium, and powerful antioxidants. It helps boost immunity.

Nutritional content per serving:

Nutrient	Amount
Total lipid (fat)	51.16 g
Protein	30.6 g
Carbohydrate, by difference	16.53 g
Energy	601.56 kcal
Calcium (Ca)	58.32 mg
Iron (Fe)	7.86 mg
Magnesium (Mg)	556.2 mg
Phosphorus (P)	815.4 mg
Potassium (K)	699.84 mg
Sodium (Na)	106.92 mg
Zinc (Zn)	11.06 mg
Copper (Cu)	0.74 mg
Manganese (Mn)	1.74 mg
Thiamin	0.21 mg
Riboflavin	0.16 mg
Niacin	3.83 mg
Pantothenic acid	0.37 mg
Vitamin B-6	0.1 mg

Benefits include:

• Helps manage cholesterol and supports heart health
• Important for bone density and prevents osteoporosis
• Contains antioxidants that help boost immunity and prevent stomach infections
• Improves blood circulation
• Enhances memory and brain-nerve function
• Contains zinc, which can enhance sperm quality and male fertility
• Zinc helps support the immune system

People serve many food items made from watermelon seeds. Few are…

Watermelon Seeds Jaggery Ladoo	Pulp	Roasted seeds
Pickled rind	As a snack	Sprinkled on smoothies
Tossed on a salad

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Fenugreek seeds smell and taste like maple syrup, have been used in cooking and as medicine. Fenugreek seeds have a healthy nutritional profile, containing a good amount of fiber and minerals, including iron and manganese. Fenugreek is used as an ingredient in spice blends and a flavoring agent in foods, beverages, and tobacco.

Amount Per 100 grams of Fenugreek seeds contains about:

Nutrient	Amount	% Daily Value (DV)
Calories	323	-
Total Fat	6 g	9%
Saturated Fat	1.5 g	7%
Cholesterol	0 mg	0%
Sodium	67 mg	2%
Potassium	770 mg	22%
Total Carbohydrate	58 g	19%
Dietary Fiber	25 g	100%
Protein	23 g	46%
Vitamin C	-	5%
Iron	-	186%
Vitamin B6	-	30%
Magnesium	-	47%
Calcium	-	17%
Vitamin D	-	-

Benefits include:

• Fenugreek contains essential elements for hair growth, premature hair greying and treat dandruff
• It removes dead skin cells, good for Tan removal & Anti-aging and improves skin elasticity
• Fenugreek regulates menstrual cycles and good remedies for menopause symptoms
• Fenugreek is commonly used to increase breast milk production in breastfeeding mothers
• Fenugreek help with digestion and relieve constipation
• Fenugreek help in regulating blood sugar levels so good for diabetic person
• Fenugreek may help with sexual health in men by increasing testosterone levels and improving libido. It also improves sperm count in men
• Fenugreek may help with weight loss by reducing appetite and increasing feelings of fullness

Various food products made from quinoa include…

Lactation Herbal Tea	Fenugreek Seed Soup
Sprouted Fenugreek Salad	Detox Water prepared using Fenugreek Seed
Fenugreek Seed extracts used in soaps and cosmetics	Fenugreek Seed for Diabetic Person
Fenugreek Seed with water	Fenugreek with milk for enhanced benefits

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