Packed with essential nutrients, seeds are superfoods. These are the foods you should eat if you are health conscious and want to eat healthy. Seeds contain vitamins, minerals, proteins, antioxidants and high concentration of monounsaturated fats, which keep your heart healthy. Some of the seeds are also rich in Omega 3 fatty acids.  It is important to consume them raw to get maximum benefits as any cooking or any other process involving heat will destroy most of its nutrients. You can include them in your diet by adding it to your salad or smoothies. It is also a healthier snack for you. So, here is a list of the top healthy seeds you should start eating today. (ALSO READ Beauty benefits of fenugreek seeds: Here’s what methi seeds can do for your hair).

1. Flax seeds

Flax seeds

Flax seeds

Flax seeds have a very pleasant taste and are nutty. Rich in fiber, vitamin B, magnesium, protein, zinc, phosphorus and selenium, flax seeds should be part of your diet. It is also an excellent source of omega-3 fatty acid and has several health benefits. It can reduce cholesterol, ease premenstrual syndrome, lower the risk of cancer, control blood sugar and protect your heart.

How to consume it: Use a blender and grind the seeds. Take two tablespoons of this ground flax seeds and add it to your smoothies or cereals.

2. Sesame seeds

Sesame seeds

Sesame seeds

You get sesame seeds in different colors like black and white. These oval-shaped tiny seeds are rich in copper, magnesium, calcium, manganese, vitamins, fiber and minerals. They can prevent diseases like headaches, asthma, arthritis and some types of cancers.

How to consume it: You can eat three tablespoons of sesame seeds every day. You can add it to your bread, cereals, salads and soups. (ALSO READ Diabetes natural remedies: 5 effective home remedies for diabetes).

3. Pumpkin seeds

Pumpkin seeds

Pumpkin seeds

The flat pumpkin seeds are sweet, nutty and creamy in taste. They are rich in vitamins, riboflavin, folate and protein. It also contains omega 3 fatty acid and healthy phytosterols (avenasterol, sitostanol and sitosterol). Pumpkin seeds lower bad cholesterol, keeps your heart healthy, maintains health of your eyes, reduces pain due to arthritis and is good for your hair and skin.

How to consume it: You can eat sun-dried pumpkin seeds as a snack or add it to your smoothie, soup or salad.

4. Basil seeds

Basil seeds

Basil seeds

Basil seeds or sabja is one of the best things to eat during summer. It doesn’t contain any calorie, is loaded with antioxidants and omega 3 fatty acid. It will help you lose weight, relieve bloating and constipation, reduce body heat and boost metabolism.

How to consume it: You cannot eat them raw. So, take two tablespoons of basil seeds and add it to a glass of water. The seeds will swell up and will be more gelatinous. Consume this water. You can also add it to your fruit salad or yogurt.(ALSO READ Home remedies for weight loss: These easy natural home remedies will help you lose weight naturally).

5. Chia seeds

Chia seeds

Although chia seeds and basil seeds look similar, they are different. Chia seeds are small brown and grey colored seeds. Rich in calcium, vitamin C, magnesium, potassium and iron, chia seeds can help in weight lose, lower joint pain, boost brain power, fight arthritis, protects against heart disease and liver disease and reduce depression.

How to consume it: You can eat two tablespoons of chia seeds in a day but you will have to soak them in water first. Soaking expands the seeds. Add it to your toast, smoothie or salad.

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