10 Healthy Seeds for Weight Loss Today

Medical Reviewed by Shanmukha Priya,M.Phil and Ph.D. in Food Science and Nutrition

When we talk about a healthy weight loss diet, we often come across foods like fruits, lean meats, vegetables, and nuts that are well-touted. But how many of us know that even seeds play an important role when it comes to weight loss? You will be surprised to know that seeds are the treasure box of nutrients like protein, fiber, and unsaturated fatty acids.

For this very reason, they offer ample health benefits. They are a rich source of essential fatty acids, essential amino acids, and micronutrients like vitamins and minerals.

Thus, they have a preventive as well as a curative role against many metabolic disorders like diabetes mellitus, CVDs, hypertension and even, diseases associated with oxidative stress and free radicals damage.

Health Benefits of Seeds

Besides helping with weight loss, seeds are powerhouses of nutrients and hence, you should include them in your diet. From flax seeds to pumpkin seeds, here are the different health benefits that these seeds come with.

1. Flax Seeds

According to USDA, flax seeds are powered by a high content of fiber (27.3 gm) and protein (18.3 gm). This keeps your stomach satiated whilst promoting healthy digestion. 

Flax seeds, also known as linseeds, are the richest sources of plant-based omega-3 fatty acids known as alpha-linolenic acid (ALA). 

A study published in the International Journal of Research Studies in Medical and Health Sciences has shown that this essential fatty acid helps in reducing the increased blood glucose level, cholesterol level and even regulating blood pressure [1].

Flax seeds help in reducing belly fat by increasing thermogenesis (a process in which fat is burnt). It perfectly balances the hormones which contribute to weight loss.  

The fiber in flaxseed promotes healthy bowel function and maintains colon health.

How to eat it?

Ground flaxseeds are healthier than whole flaxseeds, as whole seeds are more likely to pass through your intestinal tract without getting absorbed. Grind the flax seeds and sprinkle in salads, soups, buttermilk, various kinds of rice, etc. Drink plenty of water after taking the flax seed powder

How much to eat?

One tablespoon of whole flaxseed contains as much fiber as half a cup of cooked oat bran. Consume 1 tablespoon of grounded flaxseed two to three times a day.

2. Quinoa seeds

Quinoa is often mistaken as whole grains because of its nutritional values. These seeds can be considered as one of the healthiest foods in the world.

In context to the nutrient content, the profile is very much similar and in fact superior to normally used staple crops.  The protein content is 14.12 gm which is higher as compared to rice, barley, wheat, and sorghum.

Similarly, fiber content is also 7.0 gram which is higher than rice and sorghum [2].

Also, it is loaded with bioactive compounds like polyphenols and isoflavones which keep an eye on vascular contraction and thus, prevent cardiac and blood pressure-related disorders. 

It is naturally gluten-free and low in glycaemic index making it a good contender among the healthy seeds for weight loss.

How to eat it?

The Quinoa can be prepared and served in a similar way as rice and can be eaten as upma, can be substituted for rice in variety, can be used as stuffing in rolls, can be eaten like burgers, etc.

How much to eat?

Eat one cup of cooked quinoa in a day for weight loss.

3. Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc that triggers healthy metabolism and muscle building. It also regulates the sugar level in the bloodstream. The rich protein content in the seed enables a healthy digestive tract, avoiding constipation.

Importantly, it promotes alkalinity by neutralizing acidity. Moreover, the magnesium and calcium nutrients can slow down stomach bloating.

How to eat it?

Roast the pumpkin seeds and they can be served as healthy snacks.

How much to eat?

Eat 1 to 2 tablespoons of pumpkin seeds a day for healthy weight loss.

4. Chia Seeds

While seeds are healthy, chia seeds are in a different league altogether. It’s packed with omega 3 fatty acids, iron, magnesium, and potassium among a lot of other micronutrients.

According to Harvard School of Public Health, two tablespoons of chia seeds contains 11 grams of fiber, 4 gram of protein,  7 grams of unsaturated fats and high calcium content to meet 18% of RDA [3].

Also, it is a very rich source of phytonutrients like caffeic acid, quercetin, and chlorogenic acid which exhibit strong antioxidant, anti-inflammatory, antihypertensive and antihyperlipidemic properties.

The rich fiber content of chia seeds helps to absorb water in large quantities. This forms a gel-like substance that makes you feel fuller for longer. Therefore, this prevents blood sugar spikes after a meal and regulates blood glucose levels. Chia seeds will also boost the energy level.

How to eat it?

Whole seeds should be soaked in water overnight before consuming.

How much to eat?

For adults, 15-20 grams of Chia seeds is advisable, whereas children between 10 to 18 years can have 10 grams of chia seeds per day.

5. Sesame Seeds

The Sesame seeds are mostly used as toppings and dressings for meals. It has 5 main nutrients: fiber, zinc, magnesium, calcium, and vitamin E.

The fiber along with minerals in sesame seeds aids strong metabolism. And that’s not all, its wonderful taste and aroma can redefine any dish.

How to eat it?

You can sprinkle these nutrient-rich seeds liberally over your cereals, rice, noodles, or any other dishes at mealtime. You could even mix them with your yogurt or smoothie for a rich nutty flavor.

How much to eat?

You can consume 15 to 25 grams of sesame seeds per day.

6. Watermelon Seeds

Often the watermelon seeds are discarded away but these are a high source of macro and micronutrients as well as bioactive compounds.

Watermelon seeds are a fairly decent source of micronutrients namely iron and zinc. These micronutrients are highly bioavailable in watermelon seeds.

Various studies have established its proximate and phytonutrient composition. According to USDA, for 100 grams of watermelon seeds, you get 28 grams of protein. Also, it contains a good amount of calcium, potassium, and zinc.

With balanced content of essential amino acids and PUFA along with fiber, they reduce the risk of heart disease, keep blood sugar in check, and boosts immunity. 

How to eat it?

Watermelon seeds can be eaten raw or simply sun-dried. The seeds are versatile and their nutty flavour is definitely a bonus.

They could make a wonderful garnish on salads, muffins, baked bread; incorporate them in chutneys/sauces, or consume them as after-mints.

How much to eat?

You can consume ¼ teaspoon every day.

7. Hemp Seeds

The Hemp seeds are stress busters and being happy is healthy! These are great providers of omega 3, which is perfect for burning your body fat.

Also, hemp seeds are a rich source of protein (9.46 grams per tablespoon) with all 9 essential amino acids.

Hemp seeds also contain linoleic acid and alpha-linolenic acid as omega-6 and omega-3 PUFA in the ratio of 3:1, which is considered nutritionally ideal [5].

Iron and magnesium help to get rid of the waistline. Hemp also contains antioxidants like beta-Sitosterol and tocopherols, thereby, controlling inflammation.

How to eat it?

Hemp seeds can be consumed as a whole by lightly toasting them (remember not to roast them) and adding them to smoothies and salads. However, it can also be eaten as a snack.

How much to eat?

Including 4 tablespoons of hemp seeds in the breakfast will help curb excess hunger the entire day.

8. Muskmelon Seeds

The fruit, widely known as cantaloupe, has seeds that provide omega-3 fatty acids in the form of alpha-linolenic acid.

The seeds of muskmelon are also rich in vitamins like A, C, and E and minerals like magnesium and phosphorus. This seed helps in the efficient metabolism of carbohydrates and regulates blood glucose levels.

The seeds of this fruit are popularly eaten as a snack after sun-drying not just in Asia but also in many parts of Central and South America.

How to eat it?

Use a mashed paste of muskmelon seeds for thickening soups or curries.

Many traditional recipes call for using muskmelon seeds. Look carefully at the commercially sold after-mints (saunf varieties) and you will spot this little nutritious fellow staring right back at you.

How much to eat?

Serve yourself a teaspoon of muskmelon seeds every day for good health.

9. Sunflower Seeds

Sunflower seeds, which offer incredible health benefits, are considered a healthy snack. The presence of vitamin B accelerates the fat-regulating mechanism.

It’s also rich in vitamin E and has antioxidant properties that actively combats free radicals and keeps inflammation at bay.

These seeds control anxiety and reduce the excess release of cortisol- a hormone that is responsible for stress.

How to eat it?

You will get these benefits only when you eat them raw, and not roasted.

How much to eat?

Eat one tablespoon of raw sunflower seeds every day for the best benefits.

10. Watercress  Seeds

Although the name sounds really fancy and western, watercress seeds have been used since time immemorial in traditional recipes.

They are actually nature’s potent iron capsules.  Have you ever noticed how pregnant women are fed laddoos that may look unappetizing? Watercress forms one of the main ingredients as it helps in breast milk secretion.

The watercress greens boast an impressive nutritional profile, you can then imagine what the parent seed will contain. Consume watercress seeds for your fill on vitamin A, antioxidants, calcium, potassium, magnesium, and many more nutrients.

How to use them?

Watercress seeds can be incorporated in parathas, ground, and used in wheat flour to make rotis, soups, salads.

It can be used to make jaggery sweetened laddoos and low-fat milk kheer (payasam). Make sure you keep a check on the sugar and fat when preparing these desserts.

How much to use them?

You can use up to 1 teaspoon a day.

“ Surprise Surprise!

Possible’s Seeds Cocktail is named so for a reason! With an eclectic blend of seeds such as flax, black sesame, watermelon, muskmelon, sunflower, pumpkin, and watercress; this product makes an ideal addition to meals.”

Eat these seeds throughout the day, and discover one of nature’s most powerful weight loss secrets.

With an eclectic blend of seeds such as flax, black sesame, watermelon, muskmelon, sunflower, pumpkin, and watercress, Possible’s Seeds Cocktail is loaded with nutrition. Including this in your daily diet will have immense benefits on your health.