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 Diet Seeds, Why They're Good for Dieters & Seed Eaters

Written by Diet Bites

The many healthy benefits of seeds, tiny grains of protein.


When you're on a diet do you ever feel like you're eating like a bird? You do? Well, pull up a chair and let's break out a bag of ........seeds.  But before we do such we need to issue a warning: Over consumption of seeds may set off nesting instinct...  

There are several great things to like when it comes to seed. For one, it takes a very long while to eat seeds when they are in their roasted forms and residing in their shell.

They're also very good for you - packed with iron, zinc, folate, potassium and dietary fiber. Not only are they nutritious, they are very delicious.  

Because they are mined with protein, they can assist in keeping Mister Appetite pretty satisfied until meal time comes. And yes - they make an awesome snack.

Let's concentrate on the popular 'seedlings' for this diet article.

Pumpkin Seeds, Nutritional Powerhouses

These babies may even prevent high blood pressure. Although the fat content is high, most is unsaturated. This may attribute to lowering high serum cholesterol. Eating the seed with foods high in beta-carotene and vitamin C will increase vitamin/health benefits.

Pumpkin seeds are very high in iron which helps convert the beta-carotene into cancer-fighting vitamin A. Vitamin C assists the iron in absorption.

Pumpkin seeds can be consumed with or without the shell. When cracked, the seeds are green. They can be purchased raw, roasted, salted, unsalted, shelled and unshelled.

One ounce contains about 160 calories, 8.5 protein grams, 2.29 mgs of iron, 223 potassium mg, and about 14 grams of total dietary fat. As to the distribution of dietary fat content, here is how that breaks down for a one-ounce serving: saturated fat at 2.42 grams, monounsaturated fat at 4.46 grams and polyunsaturated fat at 5.63 grams. Enjoy 1/2 an ounce for snack time.


Sesame Seeds, Open 'Sesame Seed' to a Healthier Diet

Most of the fat in sesame seeds is unsaturated - just as in our delicious pumpkin seeds. These tasty seeds contain magnesium for steadying nerves (great for any dieter!), zinc to strengthen immunity, and they do wonders in perking up the flavors of other foods.

Seeds can be purchased in the spice area of your favorite market. In addition, the oil can be purchased to add flavor to stir fry dishes and other Asian style recipes. Sesame oil contains 120 calories per Tablespoon and a whole lot of flavor. Unlike some cooking oils, because it is so packed with its unique flavor, generally less is required in recipes - much like olive oil.

For your next stir fry, add one teaspoon (60 calories) of sesame oil to a non-stick pan. When the oil warms, add 1/4 cup of chopped lean chicken to the pan and cook until it turns golden on all sides. Next, add your favorite fresh  vegetables. Great options include broccoli florets, snow peas, water chestnuts, ground fresh ginger, onions, bell pepper and just a few peanuts. Add a bit of sesame seeds to the chicken and vegetable mixture. Finally, add your favorite lower calorie Asian sauce and enjoy with a serving of steamed rice.

Let's examine the basic nutritional data for sesame seeds based on one Tablespoon: 52 calories, 1.60 protein grams, 4.47 total dietary fat, 0.626 saturated fat grams, 1.688 monounsaturated fat grams, 1.960 polyunsaturated fat grams, 1.1 dietary fiber grams, 2.11 total carbohydrates, 88 calcium mg, 1.31 iron mg, 57 potassium mg, 0.70 zinc mg, and 0 cholesterol.

Sesame Seeds, a Vegetable Protein Super Food for Your Diet

Sunflower seeds are packed with nutrients including thiamine, magnesium and vitamin B-6. Eat with foods rich in vitamin C to obtain the same benefits as mentioned with the pumpkin seeds above.

Sunflower seeds can be purchased unsalted, salted, shelled, unshelled and roasted. There are even flavored varieties available such as salsa and ranch for bolder Seed Eaters.

Nutrition Facts for Sunflower Seeds based on a one ounce  - but as a note, we recommend enjoying only 1/2 an ounce for snack time: 165 calories, 5.48 protein grams, 14.12 total dietary fat, 1.480 saturated fat grams, 2.695 monounsaturated fat grams, 9.323 polyunsaturated fat grams, 3.1 dietary fiber grams, 6.82 total carbohydrates, 20 calcium mg, 1.08 iron mg, 241 potassium mg, 1.50 zinc mg, and 0 cholesterol.

Count the Calories

Before consuming, measure out a portion and stick to that. You'll find that it takes a very long while to eat a serving of seeds.

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