Pumpkin Seed/Sunflower Seed/Flax-seed

Seeds contain high levels of essential fatty acids, the full profile of amino acids needed to form complete and digestible protein, plus vitamins A, B, C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese.

A small doses of these seeds does the magic, you don’t need to consume in large quantity.

1-2 tsp a day is good to go

Ways to add them in your daily diet:

  • Roast and snack on them
  • Sprinkle over your salad or cereal
  • Grind and add to your favorite smoothie or soup
  • Sprinkle some onto your yogurt and ice cream

These seeds are a pack of powerful super food. Let’s have a quick look at their nutrient content and benefits.



Pumpkin seed name comes from the Greek word Pepon, which means cooked in the sun.

  • Rich in Amino acids Alanin, Glycene and Glutamic acid
  • Good source of zinc and omega-3 essential fatty acids
  • Contain Protein, Iron and Phosphorus
  • Low in Carbohydrates
  • Contains Polyunsaturated fatty acids, Potassium, Vitamin B2 and folate in moderate amount
  1. Nutrients – Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.
  2. Antioxidants – Helps reduce inflammation, protect your cells from harmful free radicals and keep your heart healthy
  3. Overactive Bladder – May help reduce symptoms of benign prostate enlargement and an overactive bladder
  4. Magnesium – Helps maintain blood pressure, blood sugar levels and promote heart and bone health.
  5. Fiber – Helps reduce risk of heart disease, diabetes and obesity.
  6. Zinc – Helps improve sperm quality
  7. Tryptophan & Amino Acid – Helps promote improvement in sleep.
  8. Curcubitacins – Helps prevent conversion of testosterone into dihydrotestosterone, high levels of which can encourage prostate enlargement.

Highly nutritious and packed with powerful antioxidants

Solve dietary deficiencies

Improved energy, mood and immune function


Sunflower seeds are rich in oil, it is the healthy form of plant oil that provides your body with polyunsaturated fats.

  • Rich in the B complex vitamins
  • Natural source of zinc
  • Good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E
  • Contains traces of minerals, zinc, manganese, copper, chromium and carotene as well as monounsaturated and polyunsaturated fatty acids

A good natural source of zinc, sunflower seeds are popular immune boosters. They may also help protect against heart disease while their vitamin B can help in the fight against stress.

According to the U.S. Department of Agriculture (USDA) Nutrient Database:

1/4 cup of raw sunflower seeds has 204 calories

1/4-cup dry-roasted sunflower seeds is 186 calories

  1. Vitamin E – Helps prevent free radicals from damaging healthy cells in your body.
  2. Selenium – Helps reduce oxidative stress from free radicals.
  3. Niacin – Helps repair DNA, lower total cholesterol and reduce your risk of heart disease
  4. Vitamin B-6 – Helps your body make norepinephrine and serotonin, chemicals which transmit brain signals
  5. Fiber – Helps keep your bowels moving smoothly and frequently
  6. Protein – Helps create, maintain, and repair tissues in your body
  7. Folate – Helps prevent neural tube defects, boost memory, improve heart health, and prevent cancer
  8. Pantothenic acid – Helps your body metabolize fats, carbs, and proteins into energy
  9. Iron – helps body to make red blood cells and prevent iron-deficiency anemia and feel energized

Healthy when consumed in moderation. Excess intake may result in weight gain. 1tsp a day is good to go

To keep sodium on the lower side, eat raw, unsalted sunflower seeds.


Health benefits of flaxseeds, more often known as linseeds, were widely praised in ancient Greece and Rome.

  • Excellent source of Omega-3 and Omega-6 essential fatty acids
  • Rich in folate and vitamin B6
  • Rich in Minerals Magnesium, Phosphorus and Copper
  • Contain Lignans, a type of phytoestrogen
  • High in soluble fibre

534 calories per 100 grams

Consist of 42% fat, 29% carbs and 18% protein

  1. Carbs & Fiber – Helps regulate blood & cholesterol levels and promotes digestive health
  2. Protein –  Helps preventing heart disease and support the immune system
  3. Vitamin B1 – Helps function metabolism and nerve function
  4. Copper – Promote growth, development and various functions in the body
  5. Magnesium – Helps function many body chemicals
  6. Phosphorus – Helps contributes to bone health and tissue maintenance
  7. Lignans – These nutrients function as phytoestrogens. They are antioxidants with weak estrogenic properties that are linked with benefits for heart health, metabolic syndrome and several types of hormone-sensitive cancers.
  8. Weight Control – Helps suppress hunger and cravings
  1. Excess of anything is bad, intake should be in moderate quantity
  2. Thyroid patients consider avoiding high amounts of flax-seeds
  3. Contain phytic acid. Phytic acid is often referred to as an anti-nutrient since it may reduce the absorption of minerals like iron and zinc 
  4. Pregnant women, consult doctor before consuming flax seed
  5. They can have blood thinning effects that affect some medications
  6. Flax seeds may cause mild digestive issues