Two tiny seeds are being hailed as nutritional powerhouses that could transform someone’s diet — and they can cost as little as $1 per serving.
Nutritionists are urging Americans to stock up on pumpkin and chia seeds, dubbing them ‘tiny titans’ packed with protein, heart-healthy fats and essential minerals.
Both seeds, commonly sprinkled over yogurt and salads, are rich in magnesium, zinc and calcium, which can help to maintain strong bones, while also containing all nine essential acids needed to build and repair cells.
Scientists say they help someone to feel full for longer, supporting weight loss, while some studies have suggested they may help to prevent cancer and boost prostate health.
Nutritionists urge people to consume a variety of seeds, nuts and legumes for the best health benefits, ensuring they receive an array of vitamins and minerals.
But for those looking to lose weight, nutritionists said they should consider pumpkin seeds, while those seeking more fiber or calcium were told to consider chia seeds.
There are no recommended limits on how many to eat a day, but experts often say that around a 1/4 cup is adequate to support nutritional needs.
Desiree Nielsen, a nutritionist in Canada, said: ‘Unless someone has specific health goals that we are tailoring nutrient intake for, I typically recommend just cycling through various nuts, seeds and legumes so you benefit from as many different nutrients as possible.’
Nutritionists say that pumpkin and chia seeds are a good addition to diets (stock image)
Pumpkin seeds have a mild, savory flavor with a crunchy texture. They can be eaten raw, deshelled and roasted for consumption. Chia seeds, on the other hand, are reported to have a very mild nutty flavor and are often sprinkled over foods.
Both seeds can be crushed together to create nutrient-dense sprinkles that can be spread over yogurts, oatmeal and salads.
A single tablespoon of pumpkin seeds contains about 56 calories, five grams of fats, three grams of protein and one gram each of fiber and carbohydrates.
It also contains 83 milligrams (mg) of magnesium, 6 mg of calcium and 1 mg each of iron and zinc.
Magnesium can suppress hunger and boost weight loss by increasing satiety. The mineral can also support blood vessels, reducing the risk of heart disease. Women are recommended to get 320 mg per day, while men are urged to get 420 mg a day.
The protein content in pumpkin seeds also helps to reduce hunger and provide the building blocks for the maintenance of muscle cells, which gradually decline from age 30.
For comparison, a tablespoon of chia seeds contains 70 calories, five grams each of fat and fiber, four grams of protein and no carbs.
It also contains about 40 mg of calcium, 49 mg of magnesium and 1 mg each of iron and zinc, and the entire daily dose of Omega-3 alpha-linolenic acid (ALA) needed, at 2.4 grams.
Pumpkin and chia seeds are shown above on the last two spoons on the right. They are alongside sesame seeds, flax seeds and sunflower seeds (stock image)
Calcium is a vital building block that supports healthy and strong bones, reducing the risk of fractures and breaks, particularly in old age. People are urged to get at least 1,000mg a day, while iron can improve the cardiovascular system.
The high levels of fiber in the seeds can also improve digestion by allowing food to move easily through the colon. Some studies suggest that a high fiber diet reduces the risk of colon cancer, rates of which are currently surging among young people.
Both seeds are loaded with antioxidants, which reduce the number of free radicals in the body that trigger inflammation and aging-related damage and deterioration in cells.
They are also both good sources of zinc, which is used to help develop, activate and support the functioning of essential immune system cells. People are told to get about 11 mg of zinc per day.
Nielsen told marthastewart.com: ‘Magnesium is important for nervous function, including muscle relaxation, which is why it’s such a heart-healthy mineral.’
Melissa Mroz-Planells, a nutritionist in Illinois and spokesperson for the Academy of Nutrition and Dietetics, added: ‘Both are excellent sources of magnesium, phosphorus, and iron, supporting energy metabolism and muscle function.’
Studies suggest that eating both foods could lower inflammation levels, which could help to reduce the risk of heart disease and type 2 diabetes.
Nutritionists encourage people to eat a wide variety of foods as part of a balanced diet (stock image)
A 2021 study also suggested that pumpkin seeds may have anti-cancer properties.
In the paper, prostate cancer cells were exposed to extracts from the seeds in the lab, and were shown to stop the cells from dividing rapidly.
Doctors say that patients should continue to follow their physician-recommended cancer treatment course and to talk to their doctor about any proposed changes to their diet.
A separate study from 2012 found that, out of nearly 3,000 women, those who ate more pumpkin seeds had a lower risk of developing breast cancer. This paper was observational, however, and could not prove that the seeds slashed the risk.
Research has also suggested that pumpkin seeds could support prostate health.
In a separate 2021 study, pumpkin seed oil was linked to reduced symptoms and an improved quality of life among people with benign prostatic hyperplasia, a condition in which the prostate gland enlarges, causing problems with urination.
For chia seeds, there is also some evidence that they can help to boost weight loss.
In a 2017 study involving 24 people, individuals ate seven or 14 grams of chia seeds per day mixed into yogurt for breakfast for a day.
Results showed that those who consumed the most chia seeds were more likely to report feeling fuller for longer than those who ate fewer or none of the seeds.
Kayla Kopp, a dietitian at the Cleveland Clinic, added: ‘Few foods pack such a nutritional punch.
‘We know they are excellent sources of nutrition and contribute to your overall health,’ she said, referring to chia seeds.
‘Just don’t go overboard. Moderation is best with any food.’
