11 types of edible seeds and their properties


Are you looking for a food rich in healthy nutrients? If so, perhaps you should include in your daily diet some edible seeds such as chia, quinoa or flaxseed, among many other wonderful options. Currently, edible seeds are very popular among the population, because being foods that can be kept alive after storage, they contain the necessary compounds to keep the future plant alive during its early stages. For this reason, natural seeds have a great wealth of essential nutrients such as vitamins, proteins, enzymes, minerals and essential oils, among others.

11 types of edible seeds and their properties

Do you still need more reasons to include these foods in your day to day? Keep reading this article where we will talk about some types of edible seeds and their properties for our health. Notes!

Chia seeds: properties and how to take them

Among the healthiest edible seeds that exist we find chia, which has been used since ancient times both as a staple food and as a medicinal remedy. This is due to its great richness in nutrients such as omega 3, B vitamins and minerals such as calcium, manganese, zinc, potassium and phosphorus among other compounds. In addition, chia seeds are very rich in fiber, which can give you satiating properties that will help you stop overeating.

Thanks to these nutrients and properties, chia seeds can bring you benefits such as:

  • Reduce joint pain
  • Improve intestinal transit
  • Prevent cardiovascular problems
  • Promote weight loss

If you wonder how to take chia seeds, you should know that the possibilities are endless: you can add this seed to your favorite salads, juices and smoothies, desserts, etc. They are a great companion to most dishes you can prepare, so dare to innovate.

Sesame seeds: properties and how to consume them

Among the most outstanding types of edible seeds, we cannot forget sesame seeds, since they have a high content of nutrients such as omega 6 fatty acids, antioxidants, proteins, oleic acid, vitamins of group B and E and minerals such as calcium, magnesium, iron, copper, manganese and zinc. In addition to these compounds, sesame also contains substances such as sesamine and sesamolina, a type of fiber that can lower cholesterol levels and prevent hypertension.

In addition to this benefit, sesame seeds also have antioxidant and very healthy properties that prevent osteoporosis, regulate intestinal transit (and in turn, improve digestive disorders such as constipation) and improve our memory.

Again, if you want to know how to consume sesame seeds, you just have to look at the recommendations in the previous section. Well, these seeds are also very good to accompany desserts, salads or even in more complete dishes such as the one we present below.

Fennel seeds: properties and benefits

Fennel seeds should also be present in this list, as it is one of the richest seeds in calcium that exist (they concentrate more than 1300 mg of this mineral in just 100 grams). In addition, this food has a great richness in iron of vegetable origin, so they are especially beneficial seeds for those who follow a vegan diet.

In addition to being especially rich in calcium and iron, fennel seeds also have a high content of minerals such as potassium and magnesium and other nutrients such as fiber, which makes it a great option for weight loss.

Poppy seeds: properties and benefits

If the previous proposals have not convinced you, perhaps poppy seeds are the ingredient you are looking for. These seeds have a wide variety of nutrients, among which stand out their richness in essential fatty acids such as omega 3 and omega 6, dietary fiber, vitamins of group B, C and E and minerals such as manganese, calcium and copper.

Due to this nutritional composition, poppy seeds have properties that achieve:

  • Reduce bad cholesterol levels
  • Improve both the intestinal flora and some digestive disorders
  • Strengthen our immune system
  • Keeping our bones in a healthy state

Sunflower seeds: benefits and properties

Popularly known as pipes, sunflower seeds are a great option for those who want to discover new ingredients. These seeds stand out for their great richness in both oil and protein and in their contribution of vitamins of group B and E and minerals such as potassium, magnesium, phosphorus and iron.

In addition to these nutrients, the pipes also have a good content of omega 6 acids, so they have properties that reduce both circulatory problems and cardiovascular diseases. Likewise, its contribution in fibers also make it an ideal food to improve digestion and intestinal transit.

If you still do not know how to consume sunflower seeds, from we tell you that you can make cookies, brownies or wonderful salads with this ingredient. Give a new flavor to the pipes of a lifetime!

Pumpkin seeds: nutritional information

Among the healthiest types of edible seeds, you can find on the market, we should also include pumpkin seeds. These seeds stand out for their great richness in proteins and is that, in fact, they usually provide up to 54% of the total of this nutrient that our body needs. And you know what's best? with 100 grams of this seed will be enough.

As if this were not enough, pumpkin seeds also have omega 3 and omega 6 fatty acids, so their consumption can help reduce blood cholesterol levels. In addition to these benefits, pumpkin seeds are very suitable edible seeds for those people who have some deficiency in vitamins or minerals, since they provide vitamins of group B and E and minerals such as iron, magnesium and phosphorus.

Flax seeds: properties

This is one of the most unknown seeds, so from we encourage you to discover all its benefits. Flax seeds, also known as flaxseed, are especially rich in nutrients such as:

  • Alpha-linolenic acids and omega 3 polyunsaturated fatty acids: this type of unsaturated fats (also known as good fats) are very beneficial for the proper functioning of our body. If you want more information, take a look at this article on the Differences between saturated and unsaturated fats.
  • Fiber: so, it is very useful to improve digestive disorders such as constipation and intestinal inflammation.
  • Proteins
  • Vitamins of the B and E complex
  • Mining such as phosphorus, potassium, magnesium and calcium

Thanks to these nutrients, flax seeds have antioxidant, anticoagulant and anti-inflammatory properties, a very favorable feature for your health.

Quinoa seeds: properties and how to consume them

Quinoa is considered a “superfood”, since it has 9 essential proteins for our health, carbohydrates, fiber, vitamins A, E, C and B complex and minerals such as calcium, iron, potassium and zinc among many other nutrients.

Due to this wide variety of nutrients, quinoa seeds have properties that can help you:

  • Improve intestinal transit
  • Reduce both cholesterol and blood sugar levels
  • Prevent heart diseases such as arteriosclerosis
  • Eliminate toxins accumulated in our body

Surely you have already tried a dish with quinoa seeds, because this food has gained a lot of popularity in recent years and, currently, there are a large number of dishes that are made with these seeds: desserts with quinoa, fruit with quinoa, quinoa soup, quinoa salad … If you want to discover creative recipes with these magnificent seeds, check out this article on Easy and delicious quinoa recipes.

Grape seeds: nutritional information

Although they are not the best known, grape seeds should also be included among the healthiest types of edible seeds, as they have a high concentration of vitamin E, linoleic acid, polyphenols and flavonoids.

Thanks to this nutritional composition, grape seeds prevent both high cholesterol levels and hypertension and some coronary heart disease. Also, thanks to their richness in polyphenolic compounds and flavonoids, these seeds are also great allies to reduce the risks of heart disease and to prevent premature aging due to cellular oxidation.

Cumin seeds: properties

Again, these seeds are not the best known in the world of food. However, they have been used since ancient times due to their richness in vitamins A and E and in minerals such as iron, magnesium, phosphorus, calcium and potassium among many others.

Thanks to this nutritional composition, cumin is an especially beneficial food for people suffering from a digestive disorder and for those individuals who are trying to combat the symptoms of an annoying cold, as it has great antiseptic properties. Likewise, cumin seeds also contain important anticonvulsant properties, so they are considered a good natural remedy for people suffering from epilepsy.

Ojoche seeds: nutritional information

To finish our list, we bring you the ojoche seeds, perhaps the least popular of the entire selection. However, there are many reasons why you should start integrating these seeds into your diets, as they have great properties and benefits for your health.

This food is not only rich in protein, but also has fiber, calcium, potassium, zinc, vitamins A, B, C and E and many other nutrients good for the optimal functioning of our body. Do you know how the consumption of ojoche seeds can benefit you?

  • It can offer you a high protein content, making it an ideal food for vegetarians and vegans.
  • Helps avoid high blood pressure.
  • It is ideal for reducing stress, tension and anxiety.



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