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Six super healthy seeds you should eat more often

Health By Wambui Mbuthia

Seeds are healthy, packed with vitamins, dietary fibre, protein, healthy fats, minerals, and antioxidants that our bodies need. Although small and unpopular, seeds are nutritious and easy to incorporate into other meals resulting to astonishing health benefits.

Adding various healthy seeds to your diet helps you in reducing weight, maintaining a healthy heart, fighting off cancer, lowering blood pleasure among other good vibes. Some of the common and readily available seeds that you should include in your diet are:

Pumpkin seeds

You heard that right! We are used to discarding these folate loaded foods when preparing pumpkins. This should not be the case since the folate found in large amounts in pumpkin seeds is essential for smooth births. These seeds are also rich in protein and heart-healthy fats, good for your body. They contain antioxidants properties responsible for cells repair. You can feed on them as snacks or add them to baked products.

Wheat germ

When processing wheat into flour, we often discard its kernel not knowing that it makes up the nutritional component of whole grain wheat. Wheat germ is rich in antioxidants are believed to decrease free radicals in the body hence increasing your immunity. Wheat germ oil is said to control your cholesterol levels. Wheat germ can be served raw or added to yogurt, ice cream and fruit pies.

Flax seeds

Also known as linseeds, flax seeds are a rich source of Omega-3 fats, almost reaching the equivalent of fish. This means they keep your cholesterol levels in check while at the same time giving your body most of the nutrients you need from fats. Studies also indicate that these seeds may help prevent cancer in women as they contain lignans, phytoestrogens similar to the female sex hormone estrogen. You can grind flax seeds and add them to your yogurt, mix them with your breakfast cereals or even snack on them raw.

Chia seeds

These little black seeds have been known to be a source of energy for a long time. One major reason you should consider adding them to your diet is because they have such a remarkable amount of fibre. Fibre is necessary for easy digestion and smooth bowel movement and ensures you do not get constipation problems. Chia seeds are also packed with protein much higher than most plant foods which make them good for vegetarians. You can make chia seeds jam, snack on them, bake them in your pastries or top your yogurt with them.

Sunflower seeds

Studies have claimed sunflower seeds to be the richest source of Vitamin E, the body's primary fat-soluble antioxidant. This vitamin is essential for protecting your cells from the damage caused by free radicals and in turn prevents attack by disease. These firm but tender seeds contain magnesium that reduce the severity of asthma, lowers your high blood pressure, and prevent extreme recurrent headaches.

Sesame seeds

These tiny seeds have plenty of protein and fibre making them an ideal food for you especially if you have had digestive track problems. Sesame seeds have been found to prevent cancer, improve heart health, lower blood pressure, build strong bones, treat male infertility, and prevent diabetes. They are also mentioned as cure for sleep disorders, improved digestion, reduced inflammation, boosted respiratory health, proper dental health. You can consume this amazing food after roasting them, grinding into paste or as toppings for salads and stews.

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