2. Fruit and Vegetables Seeds A Series of Lecture By Mr. Allah Dad Khan Natural Resource Management Specialist KP Province Pakistan

3. Chia Seeds Consumption of chia seeds on a regular basis can help reduce joint pain, keep the digestive system healthy, aid weight loss, deliver an energy boost, improve brain health, reduce depression, fight arthritis and protect against diabetes, liver disease and heart disease.

4. Flaxseeds The high fiber in flaxseeds promotes healthy bowel functioning, suppresses appetite and helps support weight loss. Flaxseeds can even help ease the symptoms of premenstrual syndrome (PMS), lower cholesterol, protect against heart disease, stabilize blood sugar and reduce the risk of cancer. They are equally good for maintaining healthy skin and hair.

5. Hemp seed Hemp seeds come from the hemp plant, which contain more fiber and seeds than its THC potent cousin. The popular phrase about hemp seeds is that "you can't get high on the seeds, you only get healthy." The seeds not only contain a good amount of protein, but are naturally abundant in higher quality globulin proteins known as edestin and albumin, which are easily converted to amino acids in the digestive tract. The seeds can often be consumed raw without the need for soaking as they are highly digestible by most people.

6. Nigella Seed Native to Southwest Asia, nigella seeds are popular in Indian cuisine but have also been used for centuries as a traditional treatment for a broad range of ills, including pink eye, the flu, colic and congestion. Commonly referred to as black seed, kalonji or black cumin, the seed is also sold in an oil form at stores like Whole Foods. An ounce contains 11g of fiber, 5g of protein and 4g of fat, and is a good source of calcium, magnesium and iron.

7. Pumpkin Seeds Pumpkin seeds, likewise called pepitas, are flat and asymmetrically oval. Regular consumption of these seeds assists boost resistance, lower bad cholesterol, control blood sugar level, fight anxiety and anxiety, decrease arthritis discomfort, support prostate health, improve heart health, and decrease the risk of developing some kinds of cancer.

8. Pomegrnate The pomegranate, botanical name Punica granatum, is a fruit- bearing deciduous shrub or small tree in the family Lythraceae that grows between 5 and 8 m (16 and 26 ft) tall. The fruit is typically in season in the Northern Hemisphere from September to February,[2] and in the Southern Hemisphere from March to May. As intact arils or juice, pomegranates are used in baking, cooking, juice blends, meal garnishes, smoothies, and alcoholic beverages, such as cocktails and wine

9. Poppy Seed Poppy seed is an oilseed obtained from the The tiny kidney-shaped seeds have been harvested from dried seed pods by various civilizations for thousands of years. It is still widely used in many countries, especially in Central Europe, where it is legally grown and sold in shops. The seeds are used, whole or ground, as an ingredient in many foods - especially in pastry and bread, and they are pressed to yield poppyseed oil

10. Sesame Seeds Sesame seeds are highly valued for their oil, which is exceptionally resistant to rancidity. They can lower blood pressure and cholesterol, protect against liver damage and prevent diseases like arthritis, asthma, migraine headaches, osteoporosis and certain cancers. Note: Excessive consumption of sesame seeds may trigger migraines and irritable bowel syndrome (IBS) symptoms in people who are sensitive to nuts and seeds.

11. Sunflower Seeds Sunflower seeds are the gift of the beautiful sunflowers. They are an excellent source of vitamin E, a fat-soluble antioxidant. Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks. The recommended serving size is ¼ cup daily.

12. Soya bean seed Glycine max, commonly known as soybean in North America or soya bean,is a species of legume native to East Asia, widely grown for its edible bean which has numerous uses. The plant, classed as an oilseed rather than a pulse by the UN Food and Agriculture Organization, produces significantly more protein per acre than most other uses of land.