11 types of edible seeds and their properties

Looking for a food rich in healthy nutrients? If so, perhaps you should include in your daily diet some edible seeds such as chia, quinoa or flaxseed, among many other wonderful options. Currently, edible seeds are very popular among the population, because as they are foods that can be kept alive after storage, they contain the necessary compounds to keep the future plant alive during its early stages. For this reason, natural seeds are rich in essential nutrients such as vitamins, proteins, enzymes, minerals and essential oils, among others.

Do you still need more reasons to include these foods in your daily life? Keep reading this article where we will talk about some types of edible seeds and their properties for our health. Take note!

Chia seeds: properties and how to take them

Among the healthiest edible seeds that exist we find chia, which has been used since ancient times as both a staple food and a medicinal remedy. This is due to its great richness in nutrients such as omega 3, B vitamins and minerals such as calcium, manganese, zinc, potassium and phosphorus among other compounds. In addition, chia seeds are very high in fiber, which can provide you with satiating properties that will help you stop overeating.

Thanks to these nutrients and properties, chia seeds can bring you benefits such as:

  • They reduce joint pain
  • They improve intestinal transit
  • Prevent cardiovascular problems
  • Promote weight loss

If you are wondering how to take chia seeds, you should know that the possibilities are endless: you can add this seed to your favorite salads, juices and smoothies, desserts, etc. They are a magnificent companion for most dishes you can prepare, so dare to innovate.

Sesame seeds: properties and how to consume them

Among the most outstanding types of edible seeds, we cannot forget sesame seeds, since they have a high content of nutrients such as omega 6 fatty acids, antioxidants, proteins, oleic acid, vitamins of group B and E and minerals such as calcium, magnesium, iron, copper, manganese and zinc. In addition to these compounds, sesame also contains substances such as sesamin and sesamolin, a type of fiber that can lower cholesterol levels and prevent hypertension.

In addition to this benefit, sesame seeds also have antioxidant and very healthy properties that prevent osteoporosis, regulate intestinal transit (and in turn, improve digestive disorders such as constipation) and improve our memory.

Once again, if you want to know how to consume sesame seeds, you just have to look at the recommendations in the previous section. Well, these seeds are also very good to accompany desserts, salads or even in more complete dishes like the one we present below.

Fennel seeds: properties and benefits

Fennel seeds must also be present in this list, as it is one of the richest seeds in calcium that exist (they concentrate more than 1300 mg of this mineral in just 100 grams). In addition, this food is rich in iron of plant origin, making it a particularly beneficial seed for those who follow a vegan diet.

In addition to being especially rich in calcium and iron, fennel seeds are also high in minerals such as potassium and magnesium and other nutrients such as fiber, which makes it a great option for losing weight.

Poppy seeds: properties and benefits

If the previous proposals have not convinced you, perhaps poppy seeds are the ingredient you are looking for. These seeds have a wide variety of nutrients, among which are their richness in essential fatty acids such as omega 3 and omega 6, dietary fiber, vitamins of group B, C and E and minerals such as manganese, calcium and copper.

Due to this nutritional composition, poppy seeds have properties that achieve:

  • Reduce bad cholesterol levels
  • Improve both the intestinal flora and some digestive disorders
  • Strengthen our immune system
  • Keep our bones in a healthy state

Sunflower seeds: benefits and properties

Popularly known as pipes, sunflower seeds are a great option for those who want to discover new ingredients. These seeds stand out for their great richness in oil and protein as well as in their contribution of vitamins from group B and E and minerals such as potassium, magnesium, phosphorus and iron.

In addition to these nutrients, sunflower seeds also have a good content of omega 6 acids, which is why they have properties that reduce both circulatory problems and cardiovascular diseases. Likewise, its contribution in fibers also make it an ideal food to improve digestion and intestinal transit.

If you still don’t know how to consume sunflower seeds, we tell you that you can make wonderful cookies, brownies or salads with this ingredient. Give a new flavor to the pipes of a lifetime!

Pumpkin seeds: nutritional information

Among the healthiest types of edible seeds that you can find on the market, we must also include pumpkin seeds. These seeds stand out for their great richness in protein and, in fact, they usually provide up to 54% of the total of this nutrient that our body needs. And you know what’s best? 100 grams of this seed will be enough.

As if this were not enough, pumpkin seeds also have omega 3 and omega 6 fatty acids, so their consumption can help reduce blood cholesterol levels. In addition to these benefits, pumpkin seeds are very suitable edible seeds for those who have a vitamin or mineral deficiency, since they provide vitamins from group B and E and minerals such as iron, magnesium and phosphorus.

Flax seeds: properties

This is one of the most unknown seeds, so we encourage you to discover all its benefits. Flax seeds, also known as linseed, are especially rich in nutrients such as:

  • Alpha-linolenic acids and omega 3 polyunsaturated fatty acids: these types of unsaturated fats (also known as good fats) are very beneficial for the proper functioning of our body. 
  • Fiber: so it is very useful to improve digestive disorders such as constipation and intestinal inflammation.
  • protein
  • B and E complex vitamins
  • Minerals such as phosphorus, potassium, magnesium and calcium

Thanks to these nutrients, flax seeds have antioxidant, anticoagulant and anti-inflammatory properties, a very favorable characteristic for your health.

Quinoa seeds: properties and how to consume them

Quinoa is considered a “superfood”, since it has 9 essential proteins for our health, carbohydrates, fiber, vitamins A, E, C and B complex and minerals such as calcium, iron, potassium and zinc among many. other nutrients.

Due to this wide variety of nutrients, quinoa seeds have properties that can help you:

  • Improve intestinal transit
  • Lower both cholesterol and blood sugar levels
  • Prevent heart diseases such as arteriosclerosis
  • Eliminate toxins accumulated in our body

Surely you have already tried a dish with quinoa seeds, because this food has gained a lot of popularity in recent years and, currently, there are a large number of dishes that are made with these seeds: desserts with quinoa, fruit with quinoa, quinoa soup, quinoa salad…

Grape seeds: nutritional information

Although they are not the best known, grape seeds should also be included among the healthiest types of edible seeds, as they have a high concentration of vitamin E, linoleic acid, polyphenols and flavonoids.

Thanks to this nutritional composition, grape seeds prevent both high cholesterol levels and hypertension and some coronary diseases. Also, thanks to their richness in polyphenolic compounds and flavonoids, these seeds are also great allies to reduce the risk of heart disease and to prevent premature aging due to cellular oxidation.

Cumin seeds: properties

Once again, these seeds are not the best known in the world of food. However, they have been used since ancient times due to their richness in vitamins A and E and in minerals such as iron, magnesium, phosphorus, calcium and potassium, among many others.

Thanks to this nutritional composition, cumin is an especially beneficial food for people who suffer from a digestive disorder and for those individuals who are trying to combat the symptoms of a bothersome cold, as it has great antiseptic properties. Likewise, cumin seeds also contain important anticonvulsant properties, which is why they are considered a good natural remedy for people with epilepsy.

Ojoche seeds: nutritional information

To finish our list, we bring you the ojoche seeds, perhaps the least popular of the entire selection. However, there are many reasons why you should start integrating these seeds into your diet, as they have great properties and benefits for your health.

This food is not only rich in protein, but also has fiber, calcium, potassium, zinc, vitamins A, B, C and E and many other good nutrients for the optimal functioning of our body. Do you know how the consumption of ojoche seeds can benefit you?

  • It can offer you a high protein content, making it an ideal food for vegetarians and vegans.
  • Helps prevent high blood pressure.
  • It is ideal for reducing stress, tension and anxiety.


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