The 25 types of edible seeds (and their properties)

There are many edible seeds, some are already very popular. They have been introduced into our daily diet, either in salads or desserts, because in addition to give them a touch of different flavor, its properties make the food more nutritious than accompany.

However, there are many edible seeds that are not so well known and that you may be missing. That is why we show you 25 types of edible seeds and their properties, so that you can give variety to your ingredients.

25 types of edible seeds you must try

The diverse range of edible seeds brings us different benefits. Some are rich in fiber, protein, fat or various vitamins and minerals. They all have benefits for the body, but it is advisable to choose the one that best suits your needs.

From this list of the 25 types of edible seeds that can be added to daily consumption, you will surely find one or more that complement your diet. Whether raw or made into flour, there is also a great variety in the way they are prepared.

1. Chia

Chia seeds are

an important source of Omega 3. It is one of the best known seeds, which can be added to salads and even as a "topping" in desserts. Combining them with fresh lemon water is also delicious and nutritious.

• To know them better, follow this link: "Chia: the 7 properties and benefits of this seed for health"

2. Poppy

Poppy seeds, in addition to being nutritious, are even decorative. Because they have an intense dark color, they are used as a topping for breads or muffins. Also, like chia seeds, they are a good source of Omega 3.

3. Sesame seeds

Sesame seeds are gluten free. In addition to this benefit, it is very low in carbohydrates. It contains saturated and monounsaturated fats, is high in fiber, minerals, folic acid, and vitamins A and E.

• It might interest you: "Sesame seeds: 15 properties and benefits"

4. Fennel

Fennel seeds are high in calcium. They are also an important source of calcium. These seeds also contain fiber, magnesium, and potassium. It is used as a condiment and as a complement to salads.

5. Pumpkin Seeds

These seeds or pumpkin seeds are a source of protein. They also have essential fatty acids, vitamins B, E and folic acid, among others important nutrients like iron. Pumpkin seeds are undoubtedly very nutritious.

6. Sunflower

Sunflower seeds are of the best known and consumed. They contain vitamins E, B1, B2 and B3, in addition to nutrients, among which iron and potassium stand out. They are also an important source of omega 3, like almost all seeds.

7. Flax

Flax or linseed is a of the most nutritious seeds. It has become popular in recent decades, thanks to the nutrients it contains such as omega 3, fiber, B-complex vitamins, calcium, vitamin E, among others.

• For more information: "Flax seeds: 14 properties and benefits of this food"

8. Moringa

Moringa is more used for medicinal purposes that gastronomic. It is a seed from the tree of the same name. It provides multiple vitamins, as well as energy, as one of its main benefits is counteracting fatigue.

• If you want to know more: "Moringa: what is it for and 8 benefits of this plant"

9. Peanut

Peanuts grow in the ground. It is a seed widely used in gastronomy as it provides a unique flavor that combines with many other ingredients. It is a source of carbohydrates, fiber and vitamins, which can also be prepared in the form of a spreadable cream.

10. Corn

Corn seed is one of the most widely consumed in various forms. To be able to taste them, you have to cook them, but they turn out to be very nutritious as well as having a good flavor. It is rich in vitamins of group B, in fiber and minerals.

11. Pili nut

The pili nut is also known as pili almond. They come from a plant native to the Philippines, and although it is not so popular and used, its seeds are edible. Among its most important properties is that of balancing cholesterol levels.

12. Chestnuts

Chestnuts are also known as nuts, but they are seeds. These seeds are high in carbohydrates, fat, and protein. They are used for desserts, but it is also a good option to eat them direct, raw, as "snacks".

13. Acorns

There are a wide variety of acorns, all of them are very nutritious. It has a significant amount of fat, protein and minerals. It can be consumed raw or roasted, it is also used to make a type of liquor.

14. Hazelnuts

Hazelnuts are another type of seed that is also more commonly classified as a nut. It is best to eat them raw. Contains vitamins, minerals, protein, fiber, and healthy fats.

15. Quinoa

Quinoa is also a seed. It is considered as a superfood. It goes very well with salads, but it can also be used as a flour to replace wheat flour in various recipes.

• You can check this article: "Quinoa: 12 properties and benefits of this food"

16. Grape seeds

Grape seeds have multiple properties and benefits. There are those who remove them from the center of the grape because sometimes its flavor is somewhat bitter. However, it is a nutritious food that helps purify the blood, which also has anti-inflammatory effects.

17. Ojoche

Ojoche seed is not very well known, but it contains many nutrients. The seeds can be used fresh for various recipes and desserts. Contains vitamin A, E and B, in addition to being a source of fiber. Ojoche seeds have a pleasant flavor.

18. Cumin

Cumin seeds are used more as a medicinal food. The main use of cumin is as a natural treatment for digestive problems. It has a spicy taste and a very intense aroma.

19. Hemp

Hemp seeds have a nutty flavor. They have an important content of omega 3 and 6 fatty acids, as well as protein and fiber. Many people have substituted cow's milk for hemp milk.

20. Apricot

Apricot seeds are said to have anticancer properties. Among its main components is vitamin B17, which is considered a compound that fights cancer cells.

21. grenade

The seeds of the pomegranate are called arils. They contain vitamin C in high concentration, as well as antioxidants and fiber. They are easy to combine and mix with other ingredients for great flavor.

22. Hemp

Hemp seeds come from a plant of the marijuana family. For this reason it is that they are confused, however they are different in terms of their properties and uses. It is rich in Omega 3 and 6, fiber and vitamin A and E.

23. Pinions

Pine nuts are the seed of pine trees. They contain vitamins, minerals and fatty acids. They are used for countless recipes, and are also marketed as oil. They are one of the most recommended seeds to strengthen the circulatory system.

24. Wild rice

Wild rice is a grass seed. It is a seed with more protein than any whole grain and also contains antioxidants. It is a good source of magnesium, vitamin B6, and phosphorus.

25. Lotus

The lotus seed is widely used in Asian cuisine. What's more used for healing purposes. It is consumed dry and with the shell. They are used in soups or other dishes. They are considered nutritious and with restorative powers.

Bibliographic references

• de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and Human Health Outcomes: A Systematic Review. Nutrients, 9 (12), 1311. doi: 10.3390 / nu9121311.
• Brown, R. C., Gray, A. R., Tey, S. L., Chisholm, A., Burley, V., Greenwood, D. C., & Cade, J. (2017). Associations between Nut Consumption and Health Vary between Omnivores, Vegetarians, and Vegans. Nutrients, 9 (11), 1219. doi: 10.3390 / nu9111219.