Seeds and Monounsaturated Fats – Figures (30g)

Chia, Cumin, Flax, Hemp, Pumpkin, Sesame, Sunflower , table, chart, comparison, nutrients, most fat, least fat, most monounsaturated fat, least monounsaturated fat, health fat in seedsMonounsaturated Fats in Seeds:

Chia, Cumin, Flax, Hemp, Pumpkin, Sesame, Sunflower 

Monounsaturated Fats are unsaturated fats known as ‘better fats’. These fats are important for health as they can reduce the risk of heart disease. Many sources suggest to replace saturated fats with monounsaturated fats and polyunsaturated fats to attain an optimal health benefits. (1)

Read More: The truth about fats by Harvard Health Publications

Benefits of Monounsaturated Fats:

One of the major benefits that monounsaturated fats provide is helping heart to stay ‘healthy’. They lower the total cholesterol, reduce bad cholesterol (LDL), and maintain beneficial cholesterol (HDL). One study published in the “American Journal of Clinical Nutrition (AJCN) show[ed] that replacing the saturated fat calories with good monounsaturated fat (MUFA) instead of carbohydrate lower[ed] total and LDL cholesterol as effectively as a low-fat diet…” (1,2)

Food Sources:

Monounsaturated fats are found in avocados, olives and oils such as olive, canola, peanut, and sesame oil. They are also found in seeds. (1) Different seeds contain various amounts of these healthy fats. Out of 7 variates of seeds, sesame seeds are the richest source of monounsaturated fats. Chia seeds, on the other hand, contain the least. Check out figures below for details.

More: Meet the Fats (posted by the American Heart Association)

Other benefits of seeds:

Seeds are important to our diet. They are nutrient dense foods. Seeds are not only rich source of monounsaturated fats but also source of Vitamin E and fiber as well as many vitamins, minerals and antioxidants. Countless studies had shown that they can prevent gaining weight, developing heart disease and may help to inhibit a build up of a bad cholesterol. (3,5,6)

Amplify benefits of seeds:

Soaking raw seeds enhances their benefits. It triggers the process of germination and subsequently rises content of several vitamins including vitamin C, B, and carotenes. It also aids to counteract effects of enzyme inhibitors and phytic acid, a chemical which can prevent an absorption of calcium, magnesium, iron, copper, and zinc. (7) To learn how to soak seeds visit

How much seed to eat/day?

In general, experts say that it depends on your other food intake and on whether one is a vegetarian or not. Dr. Melina Jampolis, a Diet and fitness Expert, in CNN post had suggested a 1/4 of a cup to suffice. She had stated “I recommend limiting your intake to about one-fourth cup of…seeds per day, particularly if you are watching your weight.” Further, she continued “If you are vegetarian or vegan, you can consume slightly larger quantities.” (8) Health Facts for you recommends intake of 3-4 tablespoons of sunflower, sesame, pumpkin, chia and flax seeds to avoid overeating. Check out their website for details.

Which seeds to get?

Organic. Non-organic may contain harmful pesticides (sunflower seeds easily absorb pesticides; sesame seeds are grown in Africa and Asia where there is lack of pesticide controls). No salt. Raw (or roasted in low temperatures). (3,4,9)

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Monounsaturated Fats in Seeds Table (value per 30 grams)

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Monounsaturated Fats in Seeds Chart (value per 30 grams)

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Monounsaturated Fats in Seeds Table/Chart (value per 30 grams)

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Related Topics:

9 Health Benefits of Hemp Seeds

The Top 5 Healthiest Seeds

Health Facts for you – Benefits of Nuts and Seeds

Fats – Saturated, Polyunsaturated, Monounsaturated, and Trans Fatty Acids by University from North Dakota


The information contained on this page does not and is not intended to convey medical advice. CNN is not responsible for any actions or inaction on your part based on the information that is presented here. Please consult a physician or medical professional for personal medical advice or treatment.

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