Bowl with seeds that are good for gut microbiome health

seeds that are good for gut health

7 seeds that can improve gut health, skin and cholesterol.

Seeds contain healthy fats, vitamins, minerals, antioxidants and fiber – all of which are good for gut microbiome health.

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Why eat for gut microbiome health

Taking care of these bacteria – called our gut microbiome – is good for our mental as well as physical wellbeing.

Bowl with couscous salad and seeds

Looking at concrete health benefits, one study showed that eating seeds and nuts regularly helps reduce inflammation in your body.

This is important because, as stated by Harvard Health Publishing “science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovas­cular disease, cancer, type 2 diabetes and other conditions.”

Making seeds a regular part of your diet can really pay off

Bowl with soup and seeds

So, making seeds a regular part of your diet can really pay off and boost your gut microbiome. This article shows you how, but first let’s look at the top seven super seeds and the main health benefits of eating them.

  1. Pumpkin seeds. These seeds contain a wide range of nutrients such as omega-6 fats, phosphorus and monosaturated fats and therefore may help improve heart health and symptoms of urinary disorders. Pumpkin seeds also contain phytosterols, which may help lower blood cholesterol.
  2. Sunflower seeds. Sunflower seeds are a good source of protein, monounsaturated fats, and vitamin E. Sunflower seeds may contribute to reducing inflammation and cholesterol levels.
  3. Flax seeds. Flaxseeds also known as linseed are a great source of fiber, omega-3 fats (grind them to get the full omega benefits), lignans and other nutrients. Research has shown they may reduce cholesterol and blood pressure.
  4. Chia seeds. Like flaxseeds, chia seeds are a good source of fiber, omega-3 fats, and other nutrients. Chia seeds can contribute to lower blood sugar, reduced inflammation and reduce risk factors for heart disease.
  5. Sesame seeds. Sesame seeds contain several nutrients and may help reduce inflammation and oxidative stress, both of which can worsen symptoms of many disorders, such as arthritis.
  6. Hemp seeds. Hemp seeds contain 30% protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

7. Nigella (black cumin) seeds. In addition to being used in cooking, Nigella seeds are known for its medicinal properties. Legend has it that Nigella seeds were found in Tutankhamun’s tomb and is the oldest spice known to be used. Nick-named ‘seeds of blessing’ they are rumored to cure ‘anything but death itself’!

Glass with granola and seeds that are good for gut microbiome health

Looking at the science-backed benefits of Nigella, the seeds are full of antioxidants, they may help inflammation (which in turn is linked to several health issues) and may lower cholesterol – and the list goes on.

In short, eating 7 seeds can be good for your gut microbiome and a good idea to eat on a regular basis.

How to eat seeds that are good for gut health

There are countless tasty and easy ways to add seeds to your diet. Here is a selection of ideas to get you started:

  • Add toasted sunflower / sesame / pumpkin seeds to yogurt, muesli, granola, or salad
  • Chia seeds are great in overnight oats
  • Sesame seeds are commonly consumed in as part of tahini paste, an ingredient in hummus – an awesome dip or side dish
  • Nigella seeds add an onion note to omelets and breads, plus they add an interesting touch to plain rice and vegetables, especially sweet ones such as carrots or parsnips
  • Seeds are also great in a stir-fry, for instance sesame seeds in a chicken stir fries

Our breakfast favorite is granola, which is a super tasty and nutritious start to busy weekdays.

A lunch idea that contains lots of vitamins including seeds is this awesome salad!

Check out our recipe blog for more gut health inspiration!

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SOURCES

https://www.healthline.com/nutrition/6-healthiest-seeds

https://www.health.harvard.edu/nutrition/quick-start-guide-to-nuts-and-seeds

https://www.bbcgoodfood.com/glossary/nigella-seed-glossary

A review on therapeutic potential of Nigella sativa: A miracle herb – PMC (nih.gov)