Here is a short overview of science-based health benefits of some common seeds for your references.

Pumpkin Seeds (Pepitas)

Pumpkin seeds are one of the best sources of zinc. Zinc is of vital importance for normal growth and development for all ages because it is required for the function of over 300 enzymes.

Pumpkin seeds are the number one plant source of phosphorus that is the major component of cell membranes and ATP.

Pumpkin seeds are a great source of dietary iron which is responsible for haemoglobin synthesis and red blood cells production.

Pumpkin seeds have a very low glycemic index which is beneficial for people with insulin resistance such as Type 2 diabetes.

Pepitas are very rich in heart-healthy magnesium

Pumpkin seeds are super rich in tryptophan – 576mg of tryptophan per 100g (206% DV), or 16mg/oz (58% DV), more than in meat (lamb, beef, pork contain 415mg of tryptophan per 100g – 148% DV). Tryptophan is a precursor of the serotonin (hormone of happiness) production.

in the body, the highest contents of zinc are found the prostate, but semen is particularly rich in it.

A 100g serving of pumpkin seeds contains 1093mg (125% DV) or 306mg/oz (35% DV) of tyrosine, as much as a serving of salmon!

zinc is a key factor in prostate gland function and reproductive organ growth.

zinc helps improve sex drive in general working as natural Viagra without any side effects.

Pine Seeds

Pine seeds are rich in copper that play a vital role in your overall health. The World Health Organization recommends a minimally acceptable intake of approximately 1.3mg/day.

Due to high levels of phosphorus, pine seeds help improve phospholipids synthesis, provide your cells with ATP and form cellular membranes.

They increase your red blood cells production due to the fact that pine seeds are rich in iron and copper. Copper is responsible for the absorption and utilization of iron. Together, these two essential elements play a crucial role in the processes of haemoglobin and red blood cells production.

Pine seeds are rich in 5 vitamins: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, and Vitamin K.

Pine seeds help prevent osteoporosis and strengthen your bones and teeth due to magnesium and phosphorus which are as vital for healthy bones as calcium.

Published in 2006 in the “American Chemical Society”, the study “Korean pine nut may offer help for obesity” has shown that pine nuts are rich in pinolenic acid. Pinolenic acid has its potential use in weight loss by curbing appetite. The acid causes the triggering of two hunger suppressants that provide a sense of fullness. The highest percentage of pinolenic acid is found in Siberian pine nuts.

Hidden Health Benefits of Underappreciated Pine Seeds

Sunflower Seeds

We consider sunflower seeds superfood because they have 9 essential nutrients at an excellent value. People who eat them on a daily basis have better overall health.

  • Super rich in vitamin E, a powerful antioxidant that – 78%DV
  • Super rich in vitamin B1 – 48%DV
  • Fantastic in vitamin B6 – 31%DV
  • Rich in magnesium, manganese and phosphorus – 30%DV
  • Rich in vitamins B3 and B9 and phytosterols – 19%DV
Health Benefits of Common Seeds for Your References

Chia Seeds

    • Low in calories: one tablespoon of chia seeds contains 70 calories
    • Omega-3: Chia seeds contain more Omega-3 fatty acids than salmon! They are the richest plant source of Omega-3. The seeds contain Omega-3 and Omega-6 in the most beneficial ratio.
    • Easier to digest than flax seeds, and they don’t need to be ground up.
  • High in many bone-healthy nutrients such as calcium (21%DV), phosphorus (56%DV), and magnesium (31%DV). And even though only about 20% of calcium the body can absorb, chia seeds may be considered as a rich source of calcium for people who don’t eat dairy.
  • Zinc: Chia seeds improve men’s health and sexual drive due to a high content of zinc – 17%DV.



  • Values and percentages are approximate based on the USDA Nutrient Database
  • Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.
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