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Which are the best seeds to eat?

6 Super Healthy Seeds You Should Eat Flaxseeds. Share on Pinterest. ... Chia Seeds. Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients. ... Hemp Seeds. ... Sesame Seeds. ... Pumpkin Seeds. ... Sunflower Seeds.

healthline.com - 6 Super Healthy Seeds You Should Eat - Healthline

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Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA). However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily. Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground ( 1 , 2 ). A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients (3):

Calories: 152

152 Fiber: 7.8 grams

7.8 grams Protein: 5.2 grams

5.2 grams Monounsaturated fat: 2.1 grams

2.1 grams Omega-3 fats: 6.5 grams

6.5 grams Omega-6 fats: 1.7 grams

1.7 grams Manganese: 35% of the RDI

35% of the RDI Thiamine (vitamin B1): 31% of the RDI

31% of the RDI Magnesium: 28% of the RDI

Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body ( 4 ). Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease ( 5, 6, 7 ). One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l ( 8 ). Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks ( 9 ). A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk ( 10 , 11 , 12 ). This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen. What’s more, similar benefits have been shown regarding prostate cancer in men ( 13 ). In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes ( 14 ). Summary: Flaxseeds are an excellent source of fiber, omega-3 fats, lignans and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.

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Who should avoid eating seeds?

Most healthy people can process these toxins without problems, but some patients who have a compromised immune system should avoid seeds. The phytic acid in seeds and nuts can affect our digestive system by binding to minerals like calcium, iron, and magnesium and preventing them from being absorbed.

dukehealth.org - Are Seeds Really Healthy or Just Trendy? - Duke Health

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Manes: In the past, doctors recommended that people with diverticulosis avoid seeds and nuts, as these tiny particles could lodge in the diverticula (small pouches in the gut lining) and cause inflammation (diverticulitis). But there is no scientific evidence that seeds and nuts cause diverticulitis flares. In fact, eating a high-fiber diet—which may include nuts and seeds—may reduce the risk of diverticular disease. That being said, if you have diverticulitis and you believe that nuts and seeds trigger your attacks, avoid these foods and get your fiber from other dietary sources. Also, you can certainly eat too many seeds. Because they contain a concentrated source of fat and calories, it is best to enjoy them in small amounts—one-eighth to one-quarter cup, three or four times a week. I recommend eating only organic seeds. Try to avoid irradiated or roasted seeds—stick with raw seeds when you can. Kendrick: Seeds do have natural toxins—the seeds need them to survive in the wild. Most healthy people can process these toxins without problems, but some patients who have a compromised immune system should avoid seeds. The phytic acid in seeds and nuts can affect our digestive system by binding to minerals like calcium, iron, and magnesium and preventing them from being absorbed. It can be removed from the seeds by soaking them in salty water overnight and then letting them dry before storing them. Some nuts and seeds also contain lectin, which can irritate the gut lining and create inflammation in some people.

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