8 Best Seeds For Weight Loss: Amazing Benefits and How To Eat At Home

Seeds are considered superfoods due to innumerable health benefits. Latest diet and fitness trends advise incorporating seeds in meal plans to receive that extra dose of nutrition that many often fall short of retaining. As they have high nutritional value, eating seeds for weight loss can be greatly beneficial. 

Have you heard the saying, small things can have a big impact? Well, seeds pay homage to that expression! These tiny seeds can help you in many ways, and they are required in small quantities to bring wonders for your health. 

This blog will discuss the best healthy seeds for weight loss, their benefits and how to eat mixed seeds for weight loss. So, readers, it's time to dive into the topic! 

Table Of Contents

1. What Are Seeds?

2. Types Of Seeds For Weight Loss

3. 8 Types Of Healthy Seeds For Weight Loss 

4. How To Eat Mixed Seeds For Weight Loss?

5. Other Health Benefits Of Seeds In Addition To Weight Loss

6. The Final Say

7. FAQs

8. References

What Are Seeds?

Seeds are tiny, nutrient-filled foods that are rich in their nutrient content, such as 

zinc, iron, selenium, etc. and are covered under a small, flat shell. Historically, seeds have been a staple in human diets, tracing back to ancient civilisations, where they were valued for their versatility, nutritional benefits, and culinary uses. 

Today, seeds are readily available in the markets but it’s important to check the organic and unprocessed ones for consumption because they have natural nutrients in them that are more beneficial for health. For instance, nutty-flavoured sesame, sunflower, and flaxseed are good for weight loss, but many of them come with preservatives that decrease their nutritional value. 

Nevertheless, including seeds in your diet not only supports satiety and curbs overeating tendencies but also enhances overall nutrient intake, which is crucial for a balanced and effective weight loss journey.

Now, let’s discuss 8 healthy seeds for weight loss and their nutritional value. 

8 Types Of Healthy Seeds For Weight Loss

There are so many types of seeds available in the market. You can eat any of the seeds for weight loss as they are healthy and flavourful. However, choosing the best seeds with high nutritional value can be confusing. So, here are the best seeds for weight loss: 

1. Flaxseeds

Flaxseeds are said to be one of the oldest crops in the world. One serving of flaxseeds can provide you with a great amount of protein, fibre, and omega-3 fatty acids. They promote the feeling of fullness and aid in the breakdown of fats. They may also help you in lowering the risk of some cancers, help maintain a healthy weight, and reduce cholesterol and blood pressure. 

There are two types of flaxseeds, brown and golden, both of which are equally nutritious. Note the table below to know the nutritional value of flaxseeds. 

Also Read: How To Make High Protein Seeds Cracker Recipe For Weight Loss? 

2. Chia Seeds

Chia seeds are tiny black or white seeds derived from the plant Salvia Hispanica L. They are believed to be native to Central America. Historically, Aztec and Mayan civilisations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and also for cosmetics. 

Packed with fibre and protein, chia seeds contribute to weight loss by absorbing water, forming a gel that slows down digestion and helps control appetite. Today, people all over the world know the health benefits of chia seeds. 

Note the table below to know the nutritional value of chia seeds.

3. Pumpkin Seeds

Pumpkin seeds, or “pepitas,” known in a Mexican Spanish term, are shell-free seeds that are green, flat, and oval. Only 1 ounce (oz), or 28 grams (g), of these seeds have roughly 160 calories, which are mainly from fat and protein. 

Pumpkin seeds have a rich content of antioxidants like flavonoids and phenolic acids. They also have small amounts of vitamin E and carotenoids. They aid in weight loss by regulating blood sugar levels and reducing cravings for unhealthy snacks.

Note the table below to know the nutritional value of pumpkin seeds.

4. Sesame Seeds

Sesame seeds are originally grown in pods on the Sesamum indicum plant. They have been used in folk medicine for thousands of years. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white colour but turn brown when roasted.

They are rich in fibre and healthy fats and contribute to weight loss by enhancing satiety and providing essential nutrients such as zinc, magnesium, calcium and phosphorus. These minerals are needed for different metabolic processes.

Note the table below to know the nutritional value of sesame seeds.

Also Read: Ellu Seeds (Black Sesame Seeds): Health Benefits To Know 

5. Sunflower Seeds

Sunflower seeds are popularly used in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. 

These seeds are generally harvested from the sunflower plant’s large flower heads, which measure more than 12 inches (30.5 cm) in diameter. A single sunflower head contains approximately 2,000 seeds.  Also, there are two types of sunflower crops. The first type is grown for the seeds that you eat, and the second type is farmed and grown for the oil.

Sunflower seeds are a great source of proteins and healthy fats and support weight loss by providing sustained energy and promoting a sense of fullness. Note the table below to know the nutritional value of sunflower seeds.

6. Watermelon Seeds

Watermelon seeds are rich in minerals and low in calories. If roasted, they are crispy and can easily be eaten instead of unhealthy snacks. Only one ounce of watermelon seed kernels contains approximately 158 calories. A large handful of watermelon seeds weigh approximately 4 grams and contain 23 calories.

Watermelon seeds, containing protein and magnesium, can aid in weight loss by promoting muscle health and supporting metabolism.

Note the table below to know the nutritional value of watermelon seeds.

7. Hemp Seeds

Hemp seeds or Cannabis Sativa are a species of cannabis (marijuana) but a different variety. They contain only trace amounts of THC, the psychoactive compound in cannabis. Hemp seeds are nutritious and are rich in healthy fats, protein and various minerals. 

With a perfect balance of omega-3 and omega-6 fatty acids, hemp seeds contribute to weight loss by supporting a healthy metabolism and reducing inflammation.

Note the table below to know the nutritional value of hemp seeds.

8. Muskmelon Seeds

You would be surprised to know that only 100 g of muskmelon seeds has around 7% of carbohydrates, 2% of proteins, and 1% of fats. Along with that, these seeds are loaded with vitamins and minerals like vitamins A, C, E, K, niacin, zinc, magnesium, etc. They are good for digestive health and promote the feeling of fullness. 

Note the table below to know the nutritional value of muskmelon seeds.

How To Eat Mixed Seeds For Weight Loss?

There are different recipes or ways by which you can mix seeds in your meals easily to improve your health and lose weight. Here are a few ways:

1. As Anytime Snack

You can make a mixed trail for snacking purposes in that you need to roast every seed like sunflower, flaxseed and sesame seeds separately and mix all of them. Then, add some black salt for taste and storage, and eat 1 teaspoon daily.

2. Sprinkle Them In Smoothies

You can add these seeds to a smoothie or a fruit bowl for breakfast to boost immunity. You can also add flaxseeds, pumpkin seeds, and chia seeds to curd as a snack or during a meal.

3. Add Seeds To Cake

You can also bake a cake or a healthy cupcake by adding a small amount of sunflower seeds or flaxseed in it. Decorate it with sesame seeds to make your homemade yummy and healthy cake more tempting.

Other Health Benefits Of Seeds In Addition To Weight Loss

Different seeds have different health values. Below are a few seeds for weight loss:

1. Flaxseeds 

They have a rich amount of fibre content and other essential micronutrients for the body. They also have omega-3 fatty acids that help reduce inflammation in the body. 

2. Chia Seeds 

Chia seeds have a rich content of omega-3 fatty acids and fibre content. This helps improve heart health and reduce joint inflammation. Also, chia seeds are great for controlling blood sugar levels in diabetic patients. 

3. Pumpkin Seeds 

The pumpkin seeds are rich in healthy fats, MUFA and phosphorus. Also, the consumption of pumpkin seeds helps to reduce the risk of high cholesterol in the body. The issues of the urinary tract and prostate can be lowered with the help of pumpkin seeds.

4. Sesame Seeds

These seeds are best for losing weight. They contain healthy fats and lignans. Which helps improve digestion and maintain the oestrogen level in the body. 

5. Sunflower Seeds

Sunflower seeds are rich in vitamin E, which helps improve skin hydration and moisturisation, keeping it looking younger. Also, it is excellent for heart issues, diabetes and post-menopausal symptoms.

6. Watermelon Seeds

Watermelon seeds are a good source of zinc, iron, and calcium and have a good amount of PUFA that helps lower the body's cholesterol level. Also, it helps to boost immunity and controls blood sugar.

The Final Say

As discussed above, seeds stand out as nutritional powerhouses, delivering a concentrated dose of essential nutrients. Only a small quantity of these seeds regularly is enough to provide potent nutrients to the body. The sources are an excellent choice for everyone, irrespective of age. 

For those specifically seeking seeds for weight loss, understanding how to eat seeds for weight loss and incorporating mixed seeds into your diet can be key. 

Exploring the options of which seeds are good for weight loss and incorporating healthy seeds for weight loss provides a diverse and delicious approach to achieving your fitness goals. Remember, the journey to wellness can be both flavorful and beneficial with the inclusion of these nutrient-packed seeds.

FAQs

1. Which seeds are considered best for weight loss?

All the seeds have a different range of nutrients in them, so every source is good for weight loss. Although sesame seeds are high in fat, they should be taken in moderation.

2. What is the taste of the seeds?

Most of the seeds have a nutty flavour and can be eaten daily. Adding these seeds for weight loss is a better way towards a healthier way. 

3. Are there any side effects of having seeds in the diet?

No, there are no side effects of having seeds in the diet. However, some seeds may carry allergens so it's important to note that and ask a healthcare professional prior to incorporating into the diet. 

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