New Delhi: Good things come in small packages. In the world of wellness, super seeds embody this truism like no other food. Packed with essential nutrients and with multiple health benefits, they are nature's precious gifts to humanity.
Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain, the development of heart disease and the accumulation of LDL cholesterol.

Here are super seeds that health experts around the world recommend people should include in their diet. 

1. Pumpkin Seeds: 

Pumpkins are a source of B vitamins, iron, magnesium, zinc, and protein, and are particularly rich in the amino acid tryptophan, which may help lower anxiety. Pumpkin seeds also have high levels of essential fatty acids that help keep blood vessels healthy and lower bad cholesterol. 
Benefits: They boost immunity, and regulate insulin levels.

2.Chia seeds: 

Chia seeds—particularly the Salba variety—are high in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. The superseed's calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides, the bad fats in your blood that can cause heart disease. Their soluble fiber helps decrease cholesterol, stabilize blood sugar, and make you feel full longer.
Benefits: Studies show that chia seeds stabilize the blood sugar, promote heart health, as well as increase weight loss. 

3.Sunflower seeds:

These underrated superseeds are an excellent source of B vitamins, including folate (which helps prevent birth defects), and vitamin E, a powerful antioxidant that protects cells from damage, helps maintain healthy hair and skin, and may work to prevent cancer. They are also rich in protein and heart-healthy fats.
Benefits: Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E [1], selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.

4. Sesame Seeds:

Sesame is one of the oldest oil crops known; it is high in antioxidants and rich in protein. The seeds are also a source of zinc, which can boost sexual health in men because it helps with testosterone and sperm production.
Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus; sesame seeds are unique in their chemical structure. 
Benefits: Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health problems, including PMS.

5. Flax Seeds:

These little, brown, nutty-flavoredsuperseeds are a great source of soluble fiber, which helps lower cholesterol, makes you feel fuller longer, and aids in stabilizing blood sugar levels
Benefits: These seeds are also packed with omega-3 fatty acids, which are beneficial for brain health. As well, they are associated with boosting eye health, as they can lower the risk of age-related macular degeneration. Studies show flax may help prevent certain cancers.

References:
http://www.besthealthmag.ca
https://www.littlethings.com
https://www.globalhealingcenter.com
https://www.rd.com
https://timesofindia.indiatimes.com