The seeds contain fatty acids, vitamins, minerals, fiber and other compounds that help maintain good health. Why are they recommended? What are the best options?
Have you ever wondered why a food as small as seeds is so good for your health? Without a doubt, the answer to this question is in the number of nutrients they store.
Despite their size, the seeds contain healthy fats, proteins, vitamins, minerals and other bioactive compounds that contribute to well-being. To know more about it, we invite you to continue reading.

Seeds and cardiovascular health

Cardiovascular diseases are one of the main causes of mortality and morbidity in many societies. Seeds in the diet can improve this situation due to two of its components.
Firstly, it is worth noting the presence of omega 3 fatty acids, specifically alpha linolenic acid (ALA). To date, a healthy diet, along with physical exercise and an omega 3 supplement , is known to be effective in reducing the risk of cardiovascular events. This healthy fat is present in:
  • Flax seeds.
  • Hemp.
  • Chia seeds.
On the other hand, the relationship between arginine intake and the risk of cardiovascular disease has been studied . One of the conclusions is that consuming foods with arginine can decrease the possibility of cardiovascular problems.
This amino acid is found in considerable amounts in nuts and fish. It is also possible to obtain it with sesame and pumpkin seeds .


Flaxseeds contain fiber, healthy fats, and protein that are associated with good cardiovascular health.

The lignans present in the seeds

In recent years, scientists' interest in the benefits that plant-rich diets can bring has grown , especially for their phytochemical content. Among the latter are lignans.
The main potential of diets with this plant metabolite is focused on reducing the risk of some types of cancer, especially those that are dependent on hormones, since their structure is similar to that of estrogens.
The findings are evident in different studies investigating the relationships of breast cancer in women with genes and the environment. Diet is one of these environmental factors, and it  seems that a higher intake of lignans have preventive effects.
Lignans are generally found in the plant kingdom. When speaking of seeds, flax, sesame or rapeseed stand out for their content. 

Contribute to good bone health

The seeds contain some basic nutrients to keep bones strong and in good shape. Taking care of your bones is important at all stages of life.
The evidence shows  how they ensure optimal growth in childhood , and help prevent possible fractures at older ages. In addition, they will be necessary to ensure a perfect recovery in the event of suffering a fracture.
The nutrients that matter most are the following:
  • Minerals like calcium, magnesium, phosphorous, zinc or copper.
  • Proteins that would help in the assimilation of calcium and that are a component of bone structure . 
  • Arginine, along with vitamin C and inostiol, has been linked to increased bone density and strength.

Vegetable fiber and seeds

All seeds concentrate interesting amounts of vegetable fiber. In particular, chia, flax and sesame stand out for their quantity. Adding a tablespoon or two of seeds to meals can help meet the recommended daily fiber needs. These are around 25-30 grams and in many cases it is difficult to get to cover them.
An increase in fiber intake is related to improvements in some health situations. For example, a lower risk of diabetes, hypertension, obesity and some gastrointestinal problems.

What seeds are good for health?

As detailed, the seeds are an ideal food to incorporate into the regular diet. All the benefits they bring will give results if they are integrated into a healthy lifestyle . This implies the following:
  • Diet based on fresh, healthy and sufficient food.
  • Physical exercise and daily activity.
  • Enough hours of sleep.
  • Keep stress levels under control .
Of all the seeds, it is worth highlighting flax, chia, pumpkin seeds, sesame and hemp. They not only provide essential nutrients, but are relatively easy to find on the market.
It is not necessary to have them all, it will be enough to have two or three in the pantry. They can be alternated, or prepare a mixture that can be used daily. However, each one has some specific property:
  • The pumpkin seeds are noted for their contribution of zinc , a difficult nutrient found in vegetables.
  • The sesame has good amounts of calcium and is an ideal food to supplement this mineral.
  • The hemp has a 25% protein with all essential amino acid.
  • Flax is one of the best sources of vegetable omega 3.
  • One of the most abundant in fiber is chia seeds .


There are various varieties of seeds. Their nutritional composition varies, but they are all healthy.

What is the best way to eat the seeds?

Seeds are a very healthy food, but there are two drawbacks when taking them. These are its small size and the presence of phytates that can block the absorption of other nutrients.
  • One way to avoid these inconveniences is to toast the seeds in a frying pan with very low heat, or leave them to soak for a few hours and then dry them. Once this is done, they are crushed and stored in a glass jar in the fridge.
  • It is preferable to grind a small amount that will last more or less a week, since the seeds, once crushed, are very sensitive to oxidation.
From here, they are ready to incorporate into any dish or recipe: in salads, in pasta recipes, in yogurt, in   breakfast muesli , etc.

Seeds are good for health in the framework of a healthy diet

The seeds contain nutrients that are good for health, as long as they are accompanied by a healthy and varied diet. Although they are not a miracle food or with super properties, they help prevent disease.
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Why are seeds good for health?

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