Here some rich in food seeds
Pumpkin seeds :
Pumpkin seeds contain small amounts of several forms of vitamin E, and research suggests there's a health benefit to consuming vitamin E in all of its different forms. They also contain a unique blend of other antioxidant nutrients.
Sesame seeds
Sesame seeds are especially rich in cholesterol lowering phytosterols. Sesame paste (tahini) is an es sential ingredient in traditional hummus. Allergies to sesame seeds and other edible seeds are uncommon, but sesame seed allergies are increasing, especially among people allergic to peanuts or certain tree nuts, possibly due to increased exposure.
Sunflower seeds:
Sunflower seeds are rich in the powerful anti oxidant pair vitamin E and selenium. A low serving alone contains almost one-half the DV of vitamin E. They're noteworthy for their phytosterol, protein, and fiber content. Sunflower seeds can be add to many dishes, "They add nice nutty flavor, lovely crunch, protein, and wealth a of nutrients." Sunflower seeds can be add on slaw salads with oil and vinegar, on spaghetti squash with coconut oil and seasoning, on spiralized zucchini with oil and grape tomatoes, and on oatmeal.
Walnut
Walnuts are another excellent source of plant based omega-3 fatty acids, Walnuts also host the highest antioxidant content of the tree nuts, followed by pecans and cashew nuts. This makes walnuts one of the best nuts for anti-inflammatory benefits, Like pecans, walnuts are unusually rich in the gamma-tocopherol form of vitamin E.It's not for nothing that walnuts are shaped like a brain. Walnut consumption among NHANES subjects is positively associated with cogni tive function in both younger and older adults. They're a natural source of melatonin, which is critical in the regulation of sleep, circadian (daily) rhythms, and may play a role in walnuts' anticancer benefits.
Peanuts:
Peanuts Technically a legume, peanuts pack more protein per ounce than tree nuts. New Jersey-based Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You (nutritionstarringyou.com), touts the par ticular benefits of powdered peanut butter, also sold as peanut flour. "With only 45 calories per two-tablespoon serving, you get 5 g of plant-based protein for about one-fourth of the calories of regular peanut butter. Stir it into oatmeal, yogurt, overnight oats, smoothies, protein shakes, muffin batter, salad dressings, and marinades, or mix it with water to create a dip for apples."
Pistachios:
Two studies have shown that eating
in-shell pistachios enhances feelings of fullness and satisfaction while reducing caloric intake. When eating in-shell pistachios, study subjects consumed about 40% fewer calories compared with pistachio kernels. Pista chios have the second highest polyphenol and flavonoid content of the tree nuts.Bork likes to toast them and toss them on curries.
Rich in foods / rich in seeds / Nutrient-rich for children
Walnuts,
Peanuts,
Pistachios,
Pumpkin seeds,
Sesame seeds,
Sunflower seeds
