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10 Healthy Seeds for Weight Loss! | Truweight

Reviewed By,
Shanumukha Priya
M-Phil, Food Science & Nutrition 

Yes, you read it right, we are talking about seeds for weight loss! And not just any seeds but healthy seeds for weight loss that assist in achieving other health parameters for efficient and sustainable results as well.

If you find nuts hard to digest then seeds extracted from fruits, flowers and vegetables can be a healthy alternative.

Table of Contents

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 umpteenth number of health benefits. They are a rich source of essential fatty acids, essential amino acids, and micronutrients like vitamins and minerals.

How to derive the best out of your seed?

Eat them RAW. Roasting/heating may result in loss of essential nutrients.

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

Seeds for Weight Loss & Other Health Benefits

Besides 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

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Flax seeds

According to USDA, flax seeds are powered by a high content of fiber (27.3 gm) and protein (18.3 gm). Hence, providing you the satiety value whilst promoting healthy digestion. 

A Flax seeds, also known as linseeds, are the richest sources of plant-based omega-3 fatty acids known as called 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 the blood pressure [1].

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

The fiber in flaxseed promotes healthy bowel function. Hence, maintaining the colon health with prevention of constipation and further complications.

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How to eat it?

Ground flaxseeds are the 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.

“Note of Caution: Grind one cup of flax at a time and refrigerate the powder immediately and try to use it up within a week.”

How much to eat it?

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 Seeds
Quinoa Seeds

A 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 even 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. This, in turn, is an antagonist to vascular contraction and thus, prevents cardiac and blood pressure related disorders. 

It is naturally gluten-free and low in glycemic 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 in upma, variety rice, filler in rolls, burgers etc.

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How much to eat it?

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

3. Pumpkin Seeds

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Pumpkin Seeds

The Pumpkin seeds for weight loss is 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 nutrient can slow down the bloating.

How to eat it?

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

How much to eat it?

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

4. Chia Seeds

Chia Seeds
Chia Seeds

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

According to Harvard School of Public Health, two tablespoon of chia seeds contain 11 gram of fiber, 4 gram of protein,  7 gram 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 quantity. This forms a gel-like substance that makes you feel fuller for longer. Therefore, also prevents blood sugra spike after a mea regulates blood glucose level.

Consuming chia seeds helps to boost your energy level.

How to eat it?

Whole seeds should be soaked in water overnight before consuming.

How much to eat it?

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

5. Sesame Seeds

Sesame Seeds
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 flavour.

How much to eat it?

You can consume 15 to 25 grams of sesame seeds.

6. Watermelon Seeds

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

A Watermelon seeds are a fairly decent source of micronutrients namely iron and zinc. Much surprisingly, these micronutrients are highly bioavailable in watermelon seeds.

Various studies have established its proximate and phytonutrients composition. According to USDA,  for 100 grams of watermelon seeds, you get 28 gram of protein. Also, it contains a good amount of calcium, potassium, and zinc [4].

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

Enjoy the watermelon salad, giving you freshness, nutrition and energy boost!

How to eat it?

All technical information apart, watermelon seeds can be eaten raw or simply sun-dried. 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 could consume ¼ teaspoon every day.

7. Hemp Seeds

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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 the rich source of proteins (9.46 gram per tablespoon) with all the 9 essential amino acids. Hemp seeds also contain linoelic acid and alpha- linolenic acid as omega-6 and omega- 3 PUFA in theb ratio of 3:1, which is considered nutritionally ideal [5].

Iron and magnesium help to get rid of love handles (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 smoothie and salads. However, it can also be eaten as snacks.

How much to eat it?

Including 4 tablespoons of the 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 musk melon are also rich in vitamins like A, C and E and minerals like magnesium and phosphorus. Thus, helps in efficient metabolism of carbohydrates, regulating the 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?

Well, forget cornflour or any flour for thickening soups or curries! Instead, use a mashed paste of muskmelon seeds for the same purpose.

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
Sunflower Seeds

The Sunflower seeds are counted among one of all time healthy snacks. It offers incredible health benefits. 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- the weight gain promoting hormone.

How to eat it?

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

How much to eat it?

Eat one tablespoon of raw sunflower seeds every day for 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 if I can say so! Notice, how pregnant women are fed laddoos which may look unappetizing? Watercress forms one of the main ingredients as it helps in breast milk secretion.

The watercress greens boast of an impressive nutritive 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?

A 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, in low-fat milk kheer (payasam) too. 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!

Truweight’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.

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