Seeds are great sources of healthy fats, vegetarian protein,

 Vegetable seeds

• 4 grams
• Omega-6 fats:
  6 grams
• Manganese:
  42% of the RDI
• Magnesium:
  37% of the RDI
• Phosphorus:
  33% of the RDI are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine.

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms 

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These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder

 of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms.

Summary: Pumpkin seeds and pumpkin seed oil are good sources of
monounsaturated and omega-6 fats, and may help improve heart health and
symptoms of urinary disorders.

6. Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains:

• Calories:
  164
• Fiber:
  2.4 grams
• Protein:
  5.8 grams
• Monounsaturated fat:
  5.2 grams
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  6.4 grams
• Vitamin E:
  47% of the RDI
• Manganese:
  27% of the RDI
• Magnesium:
  23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation.

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP),cold whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes.

The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

Summary: Sunflower seeds contain high levels of both monounsaturated and
omega-6 fats, and may help reduce inflammation and cholesterol levels.

The Bottom Line

Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.

Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients seeds..