Seeds

Healthy fats, vegetarian protein, fiber, and antioxidant polyphenols are all found in abundance in seeds. They can also help in lowering the risk of developing certain diseases. Particularly, the lignans in some seeds may reduce blood pressure and the chance of developing cancer.

The amount of calcium that seeds and their butter contain varies depending on the variety. The highest concentration is found in tahini, a sesame seed butter, which has 130 mg (13% of the RDI) per 2 tablespoons (30 ml). In comparision, 2% of the RDI is provided by the same amount (20 grams) of sesame seeds. Chia and flax seeds are other good sources, giving about 5-6% of the RDI in just two tablespoons (20–25 grams). Seeds have been associated with positive health effects like lowered risk factors for heart disease, blood sugar levels, and inflammation. You may easily add seeds to smoothies, yogurt, cereal, and salads as a simple way to boost your intake of beneficial nutrients.