Seeds are a significant part of our diet with numerous health benefits. They are high in fiber, monounsaturated fats and vitamin E that can help keep your heart healthy and your body vital and disease free.
They are also great sources of minerals, protein, zinc and many other life-enhancing nutrients. Various studies have shown that certain types of organic seeds are great for the overall health and can prevent many serious diseases, as cancer and Alzheimer’s.
Luxurious Seeds That Everyone Can Have 
Based on latest researches and expert opinion, Your Health Tubers prepared a list of the healthiest seeds that every person should add to their diet. So, we decided to call them luxurious because of their unique health benefits.
- Flax Seeds
Flax seeds are also called linseeds. They have brown color and hard, crispy cover. As a plant-based seed, flaxseed is the richest source of omega-3 fatty acids. Other rare and the unique fact is that they are a No.1 source of lignans in our diet. They contain 7 times more lignans compared to the other seeds 1 .
Here are some of the most luxurious health benefits that flaxseed can offer:
- Improve digestion 2
- Give you healthy hair and skin
- Reduce cholesterol levels
- Promote weight loss
- Balance hormones (especially beneficial for menopausal women)
- Prevent and fight cancer (including breast, ovarian, colon and prostate cancer) 3 4
In order to get most of these benefits, add 2 tablespoons of flaxseed to your smoothies, or 1-2 teaspoons of flaxseed oil when you cook and prepare salads.
Nutrition per tablespoon:
36 calories, 4-gram fat, 1-gram protein, and 2 grams’ carbs
- Sesame Seeds
They are maybe tiny, but with huge health benefits. These seeds are unique in their structure. They are very high in magnesium, calcium, fiber, iron, B1, phosphorus, copper, selenium, and zinc. Sesame seeds are the second best source of lignans right after the flaxseed, and an important source of omega-6 fatty acids, vitamins, and dietary fiber.
Here are some of the most luxurious health benefits that sesame seed can offer:
- Protect the liver from damage
- Reduce high blood pressure
- Reduce cholesterol levels
- Prevent PMS problems
- Prevent and fight cancer 5 6
Just 1 handful of sesame seed per day provides the recommended level of phenolic anti-oxidants, vitamins, minerals and proteins. Boost your smoothies with a handful of a sesame seed to improve your health condition.
Nutrition per tablespoon:
51 calories, 4.3-gram fat, 2 grams’ protein, and 2 grams’ carbs
- Pumpkin Seeds
Pumpkin seeds, also known as Pepita, are an amazing snack to include in your diet. They are high in antioxidants, zinc and omega-3 fatty acids. Shape magazine claims that the L-tryptophan in Pepita can fight against depression and improve the mood naturally.
Many studies have proven that the components of Pepita can stop the triggering of cancerous activities in male prostate cells 7 .
Here are some of the most luxurious health benefits that pumpkin seed can offer:
- Enhance your immune response
- Support the skeletal health
- Keep stable cholesterol levels
- Help ensure a good night sleep
- Fight depression and improve mood
- Protect and fight against cancer
In order to get most of these benefits, add 1 teaspoon of Pepita to your smoothies.
Nutrition per tablespoon:
46 calories, 4 grams’ fat, 2 grams’ protein and 1.5 grams’ carbs
- Chia Seeds
Last but not least, we present you the luxurious health benefits of Chia seeds. They are an ancient food that has been used by the Aztecs, Incas, and Mayans.
The word “chia” in the Mayan language means “strength”. What more can we say!
Chia seed is an excellent source of omega-3 fatty acids. These small seeds are nature’s richest antioxidants. They are also full of protein, fiber, calcium, and nutrient oils.
Every nutritionist will recommend you to include them in your diet because they are easy to digest and are the versatile ingredient that you can add to many recipes.
Here are some of the most luxurious health benefits that chia seed can offer 8 :
- Prevent premature skin aging
- Regulate cholesterol levels
- Lower high blood pressure
- Boost energy and metabolism
- Improve digestive health
- Improve dental health
- Maintain bone strength and mass
- Good for building muscle
- Promote weight loss
Add chia seed to items like yogurt, cereal, cottage cheese, and all fruit and vegetable salads. They won’t impact the taste of your dish. You can add 1-2 tablespoons of chia seed in your smoothies.
Nutrition per tablespoon:
59 calories, 3-gram fat, 3-gram protein, and 4 grams’ carbs
Note: In the case of prostate cancer, you must consult a doctor if you want to consume chia seed.
Conclusion:
Seeds are a great choice if you want a quick and healthy snack that is still very low in calories. If you are planning to add them to your diet, we would recommend that you consume only organic ones, in their raw form. You can mix them together or include at least two of these really special seeds in your daily meals to improve your overall health.
