Seeds which we eat

Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources A 1-ounce gram serving of hemp seeds contains 24 :. The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly , which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood 26 , 27 , The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce 28 grams of sesame seeds contains 30 :. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin.

In fact, sesame seeds are the best known dietary source of lignans. A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone 31 , Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce gram serving of pumpkin seeds contains 37 :. Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients. One observational study of more than 8, people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine Bladder stones are similar to kidney stones.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders 41 , These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce 28 grams of sunflower seeds contains 44 :. Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. An observational study of more than 6, adults found that a high intake of nuts and seeds was associated with reduced inflammation In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein CRP , a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though. Flaxseed, or flax, is the seed of the flax plant. Research has shown that the anti-inflammatory properties of lignans help prevent heart disease and cancer.

Patton says flaxseeds are best eaten ground up. Mixed into hot cereals, yogurts and smoothies or use as a substitute for some of the flour in a muffin or bread recipe.

Like flaxseeds, chia seeds are an excellent plant-based source of omega-3 fats, or alpha linolenic acid. Let them sit for about 10 minutes. Patton says you can also make a vegan pudding with almond milk and chia seeds. Patton says pumpkin seeds, also known as pepitas, are a great source for lots of minerals, including zinc.

Studies have also shown that pumpkin seeds can help lower your LDL, or bad cholesterol, and prevent muscle weakness. Whether you grab them off the shelf or carve them right out of the pumpkin, pumpkin seeds are incredibly versatile.

You can eat them shelled or unshelled pro tip: Unshelled seeds have more fiber. Snack on them on their own or mix them into salads or vegetables for some texture. You can make them spicy or add turmeric or salt. Pumpkin seeds are high in fiber, calories and fat — just one cup has calories, 12 grams of fiber and 12 grams of fat. Too many in one sitting may cause gas and bloating.

And too many too often can lead to weight gain. They are a good source of calcium and iron and contain 5 grams of protein and 6 grams of dietary fiber per ounce. Hemp seeds have 10 grams of protein per ounce and are a good source of polyunsaturated fats. The seeds are rich in vitamin E, magnesium, calcium, iron, sulfur and zinc. It offers incredible health benefits like helps in weight loss, reduces bad cholesterol and boosts immunity. Add a Recipe. Wondering what to cook today?

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