{"id":518831,"date":"2024-01-04T13:10:29","date_gmt":"2024-01-04T12:10:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=518831"},"modified":"2024-04-17T12:58:40","modified_gmt":"2024-04-17T10:58:40","slug":"10-healthiest-seeds-in-the-world","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/","title":{"rendered":"Which Seeds are Most Nutritious and What Health Benefits Do They Have?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/#What_is_it_about_these_seeds_that_makes_them_so_unique\" title=\"What is it about these seeds that makes them so unique?\">What is it about these seeds that makes them so unique?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/#Which_seeds_are_most_nutritious_and_best\" title=\"Which seeds are most nutritious and best?\">Which seeds are most nutritious and best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/#How_many_seeds_should_you_eat_daily\" title=\"How many seeds should you eat daily?\">How many seeds should you eat daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Seeds are little vitamin bombs. At first glance, they are inconspicuous, yet they contain a load of beneficial nutrients. Whether it be chia seeds, pumpkin seeds or other varieties, they can all be easily added to your food to perfectly enrich your diet with valuable micronutrients. Which seeds should you definitively incorporate into your diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will learn about the benefits of these seeds: <\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chia\" style=\"border-radius:0px\">Chia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#flax\" style=\"border-radius:0px\">Flax<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sesame\" style=\"border-radius:0px\">Sesame<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sunflower\" style=\"border-radius:0px\">Sunflower<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pumpkin\" style=\"border-radius:0px\">Pumpkin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hemp\" style=\"border-radius:0px\">Hemp<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#poppy\" style=\"border-radius:0px\">Poppy<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_it_about_these_seeds_that_makes_them_so_unique\"><\/span>What is it about these seeds that makes them so unique? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seeds play a vital role in the plant world, as they are essential for reproduction. It is from seeds that a new plant develops. This makes them a great addition to your diet, thanks to their exceptionally <strong>varied nutrient content<\/strong>. You could compare them to an <strong>egg,<\/strong> for example, from which a chick develops. Like the egg, the seeds are a reservoir of countless beneficial substances necessary for the development of new life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whether we are talking about flax, sunflower or sesame seeds, they all have something in common. They are rich in <strong>healthy<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fats<\/strong><\/a> and many of them also have an interesting proportion of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fibre<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protein<\/strong><\/a><strong>.<\/strong> They do not lack in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamins<\/strong><\/a><strong>,<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerals<\/strong><\/a>&nbsp;or other beneficial <strong>biologically active substances.<\/strong> All these nutrients go hand in hand with health benefits that make them worth adding to your diet. In addition, the seeds are <strong>naturally gluten-free<\/strong>, so they can also be consumed by people with <strong>coeliac disease, gluten allergies<\/strong> or <strong>non-coeliac gluten sensitivity<\/strong> as part of a gluten-free diet.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg\" alt=\"seed properties\" class=\"wp-image-517051\" title=\"seed properties\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_seeds_are_most_nutritious_and_best\"><\/span>Which seeds are most nutritious and best?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chia\">1. Chia seeds<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chia seeds<\/a> come from a plant called the <strong>Spanic sage,<\/strong> which is native to the regions of Mexico and Guatemala. These are tiny black balls that have been used by humans for nutrition and in cosmetics for more than 5,000 years. [11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do chia seeds have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They have been shown to have a beneficial effect on the <strong>cardiovascular system,<\/strong> mainly due to their content of healthy fats in the form of <strong>polyunsaturated fatty acids.<\/strong><\/li>\n\n\n\n<li>They may also be involved in<strong> immune function.<\/strong><\/li>\n\n\n\n<li>There is also talk of their effect on<strong> controlling inflammation in the body<\/strong> or, for example, <strong>blood clotting.<\/strong> The fatty acids contained in chia produce prostaglandins, leukotrienes and other substances involved in anti-inflammatory and coagulation processes.<\/li>\n\n\n\n<li>They can also be effective in lowering <strong>blood cholesterol levels.<\/strong><\/li>\n\n\n\n<li>During <strong>pregnancy,<\/strong> they can be of benefit to the <strong>brain<\/strong> of the developing foetus.<\/li>\n\n\n\n<li>Your<strong> digestive system<\/strong> will appreciate them too. They can come in handy for problems with <strong>constipation<\/strong> or <strong>irritable bowel syndrome.<\/strong><\/li>\n\n\n\n<li>They are also useful for <strong>weight loss,<\/strong> because thanks to their properties, they can help you feel <strong>fuller,<\/strong> thus helping to curb unpleasant<strong> hunger.<\/strong> [11]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What contains chia seeds?<\/h4>\n\n\n\n<p>Chia is valued for its great nutritional profile. They are rich in high quality <strong>protein,<\/strong> which also has a <strong>favourable spectrum<\/strong> of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>essential amino acids<\/strong><\/a>, which are those amino acids that our body cannot create on its own and must be consumed through diet. These are found in chia in near-optimal proportions not normally found in plant sources. [11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia are also rich in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fibre<\/strong><\/a><strong>.<\/strong> You may be familiar with how these seeds <strong>swell<\/strong> when dipped in liquid. The water then binds to the fibre, which means that the seeds can increase their weight up to <strong>15 times.<\/strong> This property is useful, for example, for proper <strong>digestion<\/strong> as well as for weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They also stand out for their <strong>healthy fat<\/strong> content. In fact, they are rich in beneficial <strong>polyunsaturated fats<\/strong>, specifically the well-known omega-3 monounsaturated fatty acid and <strong>alpha-linolenic acid (ALA).<\/strong> From this, the body produces <strong>eicosapentaenoic acid (EPA)<\/strong> and <strong>docosahexaenoic acid (DHA),<\/strong> which are essential for a <strong>healthy brain, eyesight and heart.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia seeds also contain various active substances such as <strong>polyphenols,<\/strong> including <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>quercetin<\/strong><\/a>&nbsp;and <strong>chlorogenic acid.<\/strong> These and many other substances are known for their <strong>antioxidant properties,<\/strong> which help the body fight oxidative stress.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Among the minerals and vitamins, <strong>calcium,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>potassium<\/strong><\/a><strong>,&nbsp;<\/strong> <strong>magnesium,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>folic acid<\/strong><\/a>&nbsp;and <strong>vitamin E<\/strong> are worth mentioning.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp\" alt=\"the benefits of chia seeds\" class=\"wp-image-517067\" title=\"the benefits of chia seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of chia seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat chia seeds?<\/h4>\n\n\n\n<p>You can add these tiny seeds to virtually any dish without changing its taste or flavour. For example, they are perfect for the following dishes. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>yoghurt with fruit<\/li>\n\n\n\n<li>cereal <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridge<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/pie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cakes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffins<\/a>, biscuits<\/li>\n\n\n\n<li>muesli bars<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjacks<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/crepes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pancakes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The most well-known is the delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-chia-pudding-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia pudding<\/a>. It is prepared by soaking the seeds in yoghurt, water, milk or a vegetable drink and letting them swell. Then just garnish them with ingredients to taste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"65044,28352,28393,61396,67684,37921,48709,68563,38734,43903,53647,5383\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg\" alt=\"the benefits of flax seeds\" class=\"wp-image-517083\" title=\"the benefits of flax seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"flax\">2. Flax seeds<\/h3>\n\n\n\n<p>Flax is a flowering plant with small <strong>purple-blue flowers<\/strong> from which <strong>yellow<\/strong> or <strong>brown seeds<\/strong> are obtained. It is currently cultivated in more than fifty countries, including India, China and Ethiopia. In fact, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flax seeds<\/a>&nbsp;are exceptionally nutritious and add extra value to food. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Flax seed oil<\/a>&nbsp;is also made from them. However, it is only suitable for <strong>cold cooking<\/strong> (e.g. as a salad dressing), as heat can destroy the beneficial substances it contains, which is certainly not what you want.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of flax seeds? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They boast a positive effect on <strong>cardiovascular health<\/strong> thanks to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3<\/a> fatty acids. For example, they have been shown to reduce <strong>LDL (bad) cholesterol<\/strong> and<strong> triacylglycerols<\/strong> in the blood.<\/li>\n\n\n\n<li>Their high fibre content is beneficial for those with <strong>diabetes.<\/strong> This is because it can help<strong> lower blood sugar (glycaemia).<\/strong><\/li>\n\n\n\n<li>Studies suggest that they could also have a positive effect in efforts to prevent <strong>cancer.<\/strong> For example, they specifically address <strong>breast cancer.<\/strong><\/li>\n\n\n\n<li>Their positive effect on<strong> digestion<\/strong> is also well known. They are often used to help relieve<strong> constipation.<\/strong><\/li>\n\n\n\n<li>The <strong>brain<\/strong> can also benefit from flax seeds. [8]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do flax seeds contain? <\/h4>\n\n\n\n<p>These seeds are one of the best plant sources of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omega-3 fatty acids<\/strong><\/a>, which are particularly valued for their effects on the <strong>brain<\/strong> and <strong>heart.<\/strong> They are rich in the aforementioned <strong>alpha-linolenic acid (ALA)<\/strong>, which accounts for up to around 70 % of the total fat content of the seeds. There are approximately 22 g of ALA in 100 g of seeds.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The EFSA (European Food Safety Authority) recommends that ALA should make up <strong>0.5%<\/strong> of total energy intake. Thus, for a reference intake of 2000 kcal, 1 g of ALA per day would be sufficient. This is the amount found in <strong>4.5 g of flax seed (approx. 1 teaspoon)<\/strong>. [5,13]<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore, flax seeds are rich in <strong>fibre,<\/strong> which consists of both <strong>soluble<\/strong> and <strong>insoluble<\/strong> components. On one hand, it can therefore be useful when we want to improve <strong>defecation<\/strong>, for example. However, in the digestive tract it can bind sugar, for example, and thus slow down its absorption. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As far as micronutrients are concerned, these seeds have particularly high levels of <strong>potassium,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zinc<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnesium<\/strong><\/a><strong>, calcium<\/strong> and<strong> iron.<\/strong> They are also rich in <strong>folic acid.<\/strong> [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Flax seeds are characterised by their <strong>lignans,<\/strong> which, together with <strong>flavonoids<\/strong> and <strong>phenolic acids,<\/strong> are thought to contribute to the seeds&#8217; <strong>antioxidant properties.<\/strong> They thus help the body to fight free radicals caused by oxidative stress. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of flax seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat flax seeds?<\/h4>\n\n\n\n<p>You can eat them whole, but it is preferable to eat them<strong> ground<\/strong>. This way your body can <strong>absorb<\/strong> and <strong>use more nutrients<\/strong> from them. You can use the seeds in both forms to enhance, for example, the following dishes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cereal porridge,<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/yoghurt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> yoghurt<\/a> or quark&nbsp;with fruit<\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>banana bread or other popular cakes<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crunchy-seed-crackers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crackers<\/a> or various savoury <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">snacks<\/a><\/li>\n\n\n\n<li>salads<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Flax seeds (especially in ground form), like flaxseed oil, should be stored in the<strong> refrigerator.<\/strong> Because of their high omega-3 fatty acid content, they can <strong>oxidise<\/strong> and become <strong>rancid<\/strong> very quickly at room temperature or when exposed to light. They should not be consumed in this state.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sesame\">3. Sesame seeds<\/h3>\n\n\n\n<p>Sesame seeds come from the <strong>Indian sesame,<\/strong> a plant with white, bell-shaped flowers. It is one of the four main oilseed crops grown in China. Sesame seeds, which can be <strong>white, black, brown<\/strong> or <strong>red<\/strong>, are popular for their aromatic flavour and aroma, which is enhanced by <strong>roasting.<\/strong> They can also be enjoyed in the form of <strong>sesame oil<\/strong> or the popular <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tahini paste<\/a>. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of sesame seeds? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Scientists talk about their <strong>antioxidant effects,<\/strong> thanks to the content of many substances that have been shown to be able to effectively fight free radicals.<\/li>\n\n\n\n<li>Studies also highlight their effect on <strong>lowering cholesterol levels.<\/strong><\/li>\n\n\n\n<li>Sesame seeds consumption has also been linked to <strong>lower blood pressure.<\/strong><\/li>\n\n\n\n<li>They may also have <strong>anti-inflammatory effects.<\/strong> [12]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do sesame seeds contain?<\/h4>\n\n\n\n<p>Sesame, like other seeds, are rich in <strong>healthy fats.<\/strong> They have roughly equal proportions of <strong>monounsaturated<\/strong> and <strong>polyunsaturated fatty<\/strong> <strong>acids.<\/strong> It is because of <strong>oleic acid,<\/strong> which is a MUFA, and other unsaturated FAs that sesame is beneficial for our heart and blood vessels. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the case of sesame seeds, it is also worth mentioning their<strong> essential amino acid<\/strong> content. These are found in optimal proportions and the quality of sesame <strong>protein<\/strong> is similar to that of animal protein. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of the minerals, <strong>iron, calcium<\/strong> and <strong>zinc<\/strong> are the most abundant. Of the vitamins, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamin E<\/strong><\/a>, a well-known antioxidant, leads the way. Sesame seeds also contain other active substances which are worth mentioning. For example, <strong>sesamin, sesamol<\/strong> and other lignans, which have antioxidant properties. For instance, sesamin has also shown in studies to have a positive effect on blood pressure. [12]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg\" alt=\"health benefits of sesame seeds\" class=\"wp-image-517105\" title=\"health benefits of sesame seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of sesame seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat sesame seeds?<\/h4>\n\n\n\n<p>Sesame is widely used in traditional Chinese dishes. Not only do they use sesame oil or tahini paste, but they also use the seeds to make sweets and cakes. You too can experiment with traditional or less traditional dishes and add sesame seeds to the following dishes, for example.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>salads<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/soup\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soups<\/a><\/li>\n\n\n\n<li>savoury pastries<\/li>\n\n\n\n<li>savoury bars and other snacks<\/li>\n\n\n\n<li>biscuits<\/li>\n\n\n\n<li>crumbed meat crust <\/li>\n\n\n\n<li>meat sauces<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sunflower\">4. Sunflower seeds<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sunflower seeds<\/a>&nbsp;come from the beautiful and popular sunflower plant. This plant gets its name because of its <strong>sun-like appearance<\/strong> or its ability to <strong>rotate to follow the sun.<\/strong> It is a plant native to North America and was introduced to Europe by the Spanish in the 15th century. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunflower oil is produced from <strong>sunflower seeds.<\/strong> It is available in a <strong>refined<\/strong> form, which is particularly suitable for warm cooking. However, there is also cold-pressed, which is more suitable for use in cold cooking.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of sunflower seeds?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Scientists have highlighted their <strong>antioxidant properties.<\/strong> They contain numerous antioxidants, such as sterols, tocopherols and other vitamins. [10]<\/li>\n\n\n\n<li>They can also help <strong>lower cholesterol,<\/strong> probably due to their <strong>phytosterol<\/strong> or <strong>unsaturated fatty acid content.<\/strong> [10]<\/li>\n\n\n\n<li>Overall, they can contribute to improved <strong>cardiovascular health.<\/strong> [1]<\/li>\n\n\n\n<li>They can be beneficial in <strong>osteoarthritis, rheumatoid arthritis<\/strong> or other <strong>inflammatory diseases.<\/strong> [1]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do sunflower seeds contain?<\/h4>\n\n\n\n<p>Sunflower seeds are rich in <strong>protein<\/strong> and <strong>healthy fats.<\/strong> Of the fats, as in the case of the previous seeds, <strong>unsaturated fats<\/strong> lead the way. The most abundant fatty acids are <strong>oleic or linoleic acid,<\/strong> which are known for their positive health effects on the heart and blood vessels. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The seeds also contain saturated <strong>stearic acid.<\/strong> Some types of sunflower oil even have up to 30% of this FA. You may know that some saturated fats, when consumed in excessive amounts, can have a rather negative effect on cardiovascular health. However, stearic acid in particular is known for its neutral effect. On the contrary, it makes the oil <strong>more stable<\/strong> and <strong>more suitable for heat treatment<\/strong>. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunflower seeds are also rich in <strong>zinc, potassium, manganese, iron<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>selenium<\/strong><\/a>. Selenium is essential for the function of one of the most important antioxidant systems in the body, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutathione-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>glutathione<\/strong><\/a><strong>. <\/strong>The antioxidant properties of these seeds are also brought on by <strong>tocopherols<\/strong> (vitamin E) or <strong>carotenoids,<\/strong> for example. They also contain a significant proportion of folic acid and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">B vitamins<\/a>. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The<strong> phytosterol content<\/strong> of sunflower seeds is often mentioned. These play a positive role on the effect they have on<strong> cholesterol levels.<\/strong> They have a similar structure to cholesterol and <strong>are absorbed<\/strong> <strong>from the intestine<\/strong> instead. A daily intake of 0.4-2 g of phytosterols is recommended to show an effect on lowering LDL cholesterol. Sunflower seeds contain around 270 mg\/100 g, so they will help significantly with your recommended intake. [9,10]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg\" alt=\"health benefits of sunflower seeds\" class=\"wp-image-517121\" title=\"health benefits of sunflower seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of sunflower seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">584 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">51.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">20.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat sunflower seeds?<\/h4>\n\n\n\n<p>You can enjoy them on their <strong>own<\/strong> as a tasty snack, or <strong>roast<\/strong> them, which gives them an interesting flavour and aroma. The seeds can also be used to spice up your favourite dishes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>salads<\/li>\n\n\n\n<li>homemade muesli bars or granola<\/li>\n\n\n\n<li>soups<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/spreads\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spreads<\/a><\/li>\n\n\n\n<li>cakes, for example, banana cake<\/li>\n\n\n\n<li>cereal porridge<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pumpkin\">5. Pumpkin seeds<\/h3>\n\n\n\n<p>As the name implies, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pumpkin seeds<\/a>&nbsp;are obtained from the<strong> pumpkin.<\/strong> They are often seen as a waste product, which is a great pity as they are <strong>packed with health-enhancing nutrients.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Not only pumpkin seeds, but also the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pumpkin seed oil<\/strong><\/a> produced from them is a nutritionally rich food with many benefits.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of pumpkin seeds?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to their composition, they have a positive effect on the health of the<strong> heart<\/strong> and<strong> blood vessels.<\/strong><\/li>\n\n\n\n<li>They can help <strong>lower blood sugar levels<\/strong>, which can make them beneficial for diabetics.<\/li>\n\n\n\n<li>Studies also mention their possible <strong>antidepressant effect.<\/strong><\/li>\n\n\n\n<li>They also show a promising positive effect on alleviating <strong>prostatic hyperplasia<\/strong> (benign enlargement of the prostate).<\/li>\n\n\n\n<li>They may also possibly have <strong>antimicrobial effects.<\/strong> [3]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do pumpkin seeds contain?<\/h4>\n\n\n\n<p>Pumpkin seeds are also known for their healthy fat content. In terms of unsaturated fatty acids, <strong>omega-6 linoleic acid<\/strong> and <strong>monounsaturated oleic acid<\/strong> lead the way. The protein of pumpkin seeds excels in its <strong>essential amino acid<\/strong> content. In fact, their spectrum is similar to that of soya, which makes them a relatively <strong>high quality vegetable protein source.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These seeds are also rich in <strong>vitamin E, magnesium, potassium, phosphorus<\/strong> and <strong>zinc<\/strong>. They are also known for their relatively high <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iron<\/strong><\/a>&nbsp;content. However, it should be remembered that, as with other plant sources, this mineral is <strong>less easily absorbed<\/strong> than from animal foods. However, its absorption can be enhanced by combining it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamin C<\/strong><\/a> or <strong>animal protein.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Among other bioactive substances, they owe their beneficial effects to <strong>carotenoids, saonins, phenolic substances<\/strong> and<strong> phytosterols<\/strong>. [3]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp\" alt=\"health benefits of pumpkin seeds\" class=\"wp-image-517137\" title=\"health benefits of pumpkin seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"> Average energy and nutrient content of pumpkin seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat pumpkin seeds?<\/h4>\n\n\n\n<p>In most cases, pumpkin seeds are eaten on their own, either in their natural form or <strong>roasted.<\/strong> However, like others, you can also add them to your favourite recipes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>on a salad<\/li>\n\n\n\n<li>in soups<\/li>\n\n\n\n<li>in porridge<\/li>\n\n\n\n<li>in granola or muesli bars<\/li>\n\n\n\n<li>in pesto<\/li>\n\n\n\n<li>in home made baked goods, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-bread-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carrot bread<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp\" alt=\"health benefits of pumpkin seeds\" class=\"wp-image-517153\" title=\"health benefits of pumpkin seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-267x400.webp 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1024x1536.webp 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1365x2048.webp 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-scaled.webp 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"hemp\">6. Hemp seeds<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-hemp-seeds-hulled-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hemp seeds<\/a>&nbsp;come from the cannabis plant, so because of this fact they have long been overlooked. However, unlike other parts of the plant, they contain only <strong>negligible amounts of psychotropic<\/strong> <strong>substances.<\/strong> On the contrary, they boast many beneficial nutrients and health benefits. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of hemp seeds?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They can help <strong>lower blood cholesterol<\/strong> and thus help prevent atherosclerosis.<\/li>\n\n\n\n<li>The <strong>cardiovascular system<\/strong> may also benefit from the abundant <strong>arginine,<\/strong> which is involved in the body&#8217;s production of <strong>nitric oxide.<\/strong> This helps <strong>dilate<\/strong> and <strong>relax blood vessels<\/strong> and lower <strong>blood pressure.<\/strong> [4]<\/li>\n\n\n\n<li>It also appears to have a positive effect on the <strong>skin.<\/strong> It can help relieve dryness or itching associated with eczema. [2]<\/li>\n\n\n\n<li>Studies also discuss their association with the <strong>alleviation of menopausal symptoms.<\/strong> [4]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do hemp seeds contain?<\/h4>\n\n\n\n<p><strong>Healthy fats<\/strong> make up the most important part of these seeds. These are mainly <strong>unsaturated fatty acids,<\/strong> most of which are <strong>PUFAs<\/strong>. The ratio of monounsaturated to polyunsaturated FAs is <strong>3:1<\/strong> to <strong>5:1<\/strong>, which also represents the ideal ratio of these two types of FAs in the diet. Hemp seeds can thus help improve the representation of the beneficial fats in your diet. These seeds also boast a relatively high proportion of protein, which is also <strong>easily digestible.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hemp-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hemp protein<\/a> can thus be a great choice of plant protein for vegans. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hemp seeds are similarly rich in micronutrients. These include <strong>vitamin E, phosphorus, magnesium, calcium, zinc<\/strong> and <strong>copper.<\/strong> They are also rich in beneficial phytosterols.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of hemp seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">27.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to consume hemp seeds?<\/h4>\n\n\n\n<p>These unassuming seeds can be added to both sweet and savoury dishes. For example, try the following.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>for sprinkling on a creamy soup<\/li>\n\n\n\n<li>in crackers and biscuits<\/li>\n\n\n\n<li>on a salad<\/li>\n\n\n\n<li>for the production of hemp milk<\/li>\n\n\n\n<li>in sweet cakes, porridges or smoothies<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"poppy\">7. Poppy seeds<\/h3>\n\n\n\n<p>The poppy has been in existence and cultivated since ancient times. It has been used not only in nutrition but also as a medicinal substance. It contains <strong>opium,<\/strong> which has<strong> analgesic<\/strong> (pain-relieving) properties. This liquid from the unripe poppy seeds also contains <strong>addictive substances.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blue-poppy-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Poppy seeds<\/a>, however, do not contain these ingredients and can therefore be safely consumed as part of a normal diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the health benefits of poppy seeds?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They may be useful for<strong> heart<\/strong> health, thanks to their unsaturated fatty acid content.<\/li>\n\n\n\n<li>They may be helpful in the treatment of <strong>osteoporosis.<\/strong><\/li>\n\n\n\n<li>Scientists also talk about their <strong>antioxidant<\/strong> and <strong>antimicrobial effects.<\/strong> [7]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do poppy seeds contain?<\/h4>\n\n\n\n<p>Poppy seeds are rich in<strong> fibre<\/strong> and<strong> unsaturated fats.<\/strong> Of these, <strong>omega-6 fatty acids<\/strong> are the most abundant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of the micronutrients, <strong>manganese, zinc, copper<\/strong> and <strong>phosphorus<\/strong> are worth mentioning. You will also often read about poppy seeds in connection with their high <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calcium<\/strong><\/a>&nbsp;content. However, calcium is less easily absorbed than from animal sources (e.g. dairy products) due to its <strong>antinutritional content<\/strong> (e.g. phytic acid). This should be kept in mind especially when following a vegan diet. [6]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp\" alt=\"health benefits of poppy seeds\" class=\"wp-image-517171\" title=\"health benefits of poppy seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Average energy and nutrient content of poppy seeds<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">41.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to eat poppy seeds?<\/h4>\n\n\n\n<p>You are most familiar with poppy seeds in connection with baking and sweet recipes. For example, they can be added to the following dishes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>in your favourite cakes<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-good-cheesecake-with-poppy-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake<\/a><\/li>\n\n\n\n<li>in porridge<\/li>\n\n\n\n<li>in the production of poppy seed drinks, most notably poppy seed milk<\/li>\n\n\n\n<li>in poppy seed potato dumplings or, for example, steamed buns<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other seeds can diversify your diet?<\/h3>\n\n\n\n<p>The seeds that we have mentioned are the most commonly found in stores and typically added to food by many of you. However, there are many more that you may come across.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Many commonly use <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>quinoa<\/strong><\/a> <strong>seeds<\/strong> as a side dish, and yet it is the seed of a plant called Chenopodium quinoa. It is <strong>naturally a gluten-free pseudocereal.<\/strong><\/li>\n\n\n\n<li><strong>Cumin<\/strong> or <strong>fennel seeds<\/strong> are characterised by their distinctive aroma. In doing so, they contain substances that can be beneficial for <strong>digestive problems<\/strong> such as <strong>flatulence<\/strong> and <strong>abdominal bloating.<\/strong><\/li>\n\n\n\n<li><strong>Pomegranate seeds<\/strong> stand out for their distinctive sweet and sour taste and juiciness. They are packed with <strong>antioxidants, fibre<\/strong> and <strong>potassium.<\/strong><\/li>\n\n\n\n<li><strong>Apricot kernels<\/strong> also belong among seeds. You may have come across the fact that they contain what is known as<strong> vitamin B17,<\/strong> to which some attribute, for example, an anti-cancer effect. However, this effect has never been proven. On the contrary, it is worth being cautious. This &#8216;vitamin&#8217; is in fact <strong>amygdalin,<\/strong> from which toxic <strong>hydrogen cyanide<\/strong> is formed in the body. Excessive doses can thus be poisonous. The EFSA states that a <strong>healthy adult<\/strong> can consume <strong>three kernels<\/strong> <strong>without exceeding<\/strong> the <strong>established safe dose<\/strong>. [15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are sprouting seeds?<\/h4>\n\n\n\n<p>There are many seeds that cannot be eaten raw, but sprouting makes them more <strong>digestible.<\/strong> This is because the antinutritional content is reduced. In addition, sprouting further <strong>increases the proportion of beneficial substances<\/strong> in the seed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Which seeds can be sprouted at home?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mustard seeds<\/li>\n\n\n\n<li>alfalfa<\/li>\n\n\n\n<li>radish seeds<\/li>\n\n\n\n<li>broccoli seeds<\/li>\n\n\n\n<li>arugula seeds and others<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How to germinate seeds? <\/h5>\n\n\n\n<p>The process is very simple. First of all, buy or make a <strong>germination bowl<\/strong> or<strong> jar<\/strong> at home. It is then important to <strong>soak<\/strong> the seeds and keep them <strong>moist<\/strong> during germination. The seeds will then germinate in about two days. The exact procedure depends on which seeds and which germination method you choose.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_seeds_should_you_eat_daily\"><\/span>How many seeds should you eat daily? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What portion is right for you depends on your goals and the current composition of your diet. However, assuming you eat a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">varied and balanced<\/a>&nbsp;diet and just want to supplement your diet with healthy fats and other nutrients, treat yourself to around <strong>30g of seeds<\/strong> a day. This portion is large enough to provide you with important nutrients, but at the same time it doesn&#8217;t contain too many calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also enjoy the seeds while<strong> losing weight<\/strong> when you are in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a>. However, it is especially important to <strong>control your portion size.<\/strong> Because seeds are quite <strong>calorie dense<\/strong> due to their high fat content, it&#8217;s easy to overdo it on portion size. Therefore, make sure that the portion of seeds is within your optimal daily energy intake. Our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online energy and nutrient calculator<\/a>&nbsp;will help you determine what your ideal calorie intake is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>These seeds are unassuming at first glance, but contain a surprisingly large amount of nutrients. First and foremost, they boast <strong>healthy fats,<\/strong> yet <strong>fibre, vitamins<\/strong> and other<strong> antioxidants<\/strong> are not lagging far behind. Whether you choose <strong>flax, chia, hemp, pumpkin<\/strong> or <strong>sesame seeds<\/strong>, you&#8217;re sure to improve your health. However, you&#8217;ll do best to <strong>rotate<\/strong> them and include them <strong>regularly<\/strong> in your diet. Only then will your body be able to reap the best benefits from their positive impact on your heart, brain, digestion and other areas of health. Now, which meal are you going to add them to today?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you like today&#8217;s article? If you found it interesting or learned something new, don&#8217;t forget to share it with your friends and family. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Seeds are loaded with vitamins, healthy fats and other nutrients. What are the benefits of chia, flax or hemp seeds? This is what today&#8217;s article will reveal.<\/p>\n","protected":false},"author":156,"featured_media":517038,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6341,7619,7349,7523],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-518831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-chia-2","9":"tag-health","10":"tag-nutrition","11":"tag-vegan-2","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which Seeds are Most Nutritious and What Health Benefits Do They Have? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia, flax, sunflower, hemp or pumpkin seeds are rich in fibre, healthy fats, proteins and vitamins. 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