The 7 best seeds to supercharge your well-being
Seeds are superheroes! Here’s a shortlist of the 7 best seeds for gut health containing healthy omega-3 fats, vitamins, minerals such as zinc and magnesium, antioxidants, and fiber. All of which can boost your mood and well-being. This includes improving skin health, lowering cholesterol, and reducing inflammation. What’s more, they can contribute to healthy aging by supporting different aspects of physical and cognitive health!
Being 50+ ourselves, we’re keen to do all we can to prepare for healthy, graceful aging in the years to come!
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Why eat for gut health?
Taking care of these bacteria – called our gut microbiome – is good for our mental as well as physical well-being. This is important because:
“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.”
Harvard Health Publishing
Looking at concrete health benefits, one study showed that eating seeds and nuts regularly helps reduce inflammation in your body.
How gut health affects mental health
So, making seeds a regular part of your diet can really pay off and boost your gut health. This article shows you how, but first let’s look at the top seven choices and the main health benefits of eating them.
Discover the science-backed health benefits of seed nutrition*
- Pumpkin. 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. They also contain phytosterols, which may help lower blood cholesterol.
- Sunflower. Sunflower seeds are a good source of protein, monounsaturated fats, and vitamin E. They may contribute to reducing inflammation and cholesterol levels.
- Linseed (flax). These 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.
- Chia seeds. A good source of fiber, omega-3 fats, and other nutrients. Chia seends can contribute to lower blood sugar, reduced inflammation and reduce risk factors for heart disease. These are also healthy seeds for smoothies.
- Sesame. 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.
- Hemp. 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). In addition to being used in cooking, Nigella seeds are known for its medicinal properties. Legend has it that they were found in Tutankhamun’s tomb and is the oldest spice known to be used.
In fact, Nigella (black cumin) seeds are rumored to cure ‘anything but death itself’!
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 health and a good idea to eat on a regular basis.
How to eat them?
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, and pumpkin seeds to yogurt, muesli, granola, or salad
- Chia seeds are great in overnight oats and for chia seed pudding with berries on top
- 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
- They are also great in a stir-fry, for instance, sesame seeds in chicken stir-fries
Our breakfast favorite is granola and chia seed pudding which are a super tasty and nutritious start to busy weekdays.
Check out our recipe blog for more gut health inspiration!
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Why Guts & Glory Health?
So why are we so keen on sharing our gut healthy microbiome-friendly recipes? A big reason is that feeding our gut microbiome is a foundation for good health, with hundreds if not thousands of studies confirming the link between what we eat and our gut health. And we know understand how: Our gut microbes help produce hundreds of molecules that make us feel (and look!) our best. So as a Medical Microbiologist, I’m extra happy to know about the strong link between gut health and well-being.
Most importantly, because our family like so many others has felt the full force of the pandemic when it comes to mental health, the fact there’s such a strong link between gut health and mental health is a huge motivator for us to keep sharing on Guts & Glory Health.
Thanks for stopping by! And please drop us a note about gut health and mental health topics you’d like to see on the blog.
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)