Seeds are an easy way to get more of the important nutrients and vitamins that we need into our bodies. We’ve compiled our top five to help you choose the most nutritious ones next time you go shopping.

All of these are great to add to any meal, or you can eat them as a quick and healthy snack.

Each of the seeds we’ve chosen are beneficial to human health, holding different nutritional properties that can be valuable for helping with health conditions such as arthritis or diabetes.

1. Pomegranate

Pomegranate seeds are a delicious sweet seed that you can sprinkle on salads, granola, and porridge or you can eat them as a snack.

These red, jewel-like seeds contain flavonols that are beneficial to helping treat arthritis because of the anti-inflammatory properties in the seeds.

The polyphenols that are in the juice of pomegranate seeds have been reported to promote cardiovascular health, including healthier blood pressure levels.

Plus, pomegranate seeds are full of vitamin C, potassium and folate.

pomegranate seeds

With benefits linked to arthritis, pomegranate seeds are great to include in your diet.

2. Pumpkin

Pumpkin seeds are full of potassium, vitamin E and protein.

This type of seeds also contains tryptophan, an amino acid that your body converts into serotonin, which is then turned into melatonin — the hormone that induces sleep.

A study in 2011 found that pumpkin seeds have properties that help to prevent complications that come with diabetes, such as high cholesterol and high blood sugar. For those with diabetes, pumpkin seeds would be beneficial to regularly include in their diet.

The hypoglycaemic properties of these seeds help those with diabetes manage their blood sugar levels better.

3. Sesame

Sesame seeds are ideal for sprinkling on top of food and are commonly used to make sesame oil. In addition, sesame is also a good source of zinc, vitamin B1, iron and magnesium, and lots of other nutrients.

They contain sesamin and sesamolin, which belong to a group of fibres called lignans.

These have been proven to be beneficial to human health with their cholesterol-lowering effects and can prevent high blood pressure.

4. Sunflower

A study of 6,000 adults saw that an increased intake of nuts and seeds saw reduced inflammation and in some people these seeds can help reduce the risk of heart disease.

Sunflower seeds are a good source of magnesium and studies have found that magnesium can help reduce the severity of asthma, lower high blood pressure and prevent the onset of migraines.

These seeds are rich in vitamin E and B1 and B6, too.

sunflower seeds

Sunflower seeds can help reduce the risk of heart disease.

5. Chia

These seeds are part of the mint family, and the small seeds are filled with fibre, protein, calcium and antioxidants. This makes them a great addition to your daily diet.

Chia is an excellent source of omega-3 fatty acids. Studies have shown that chia is good for stabilising blood sugar and good heart health. It can also increase weight loss.

Chia seeds are often used in vegan cooking as an egg replacement when mixed with water. However, these seeds can be eaten raw or included in desserts when soaked in a liquid.

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