Despite their compact size, seeds are one of earth’s produce, which are packed with nutrients such as fibre, protein, minerals, vitamins and healthy fats. Not only should they be included as a snack, but a part of your daily diet in order to get the maximum benefit of these tiny, nutrient-dense gems!
Here’s a list of the top 4 mighty seed-contenders to incorporate into your daily meals:
Chia seeds: Chia seeds pack that nutritional punch by being a source of protein, antioxidants and both soluble & insoluble fibre. They are also high in vitamins and minerals such as folate, iron, calcium and magnesium. Being both a source of soluble fibre and omega-3 fatty acids, chia seeds are the right combination to help lower cholesterol and keep your heart healthy. You can add chia seeds to salads, muffins, smoothies, cereal or simply sprinkle on yoghurt.
Sunflower seeds: Sunflower seeds provide a wealth of nutrition by being an excellent source of vitamin E, folate, magnesium, selenium and healthy fats. Their benefits range from boosting your immunity and protecting your heart to keeping your hair
and skin healthy and youthful. Sunflower seeds can be eaten on their own but beware of the salted varieties as their high sodium content lowers their nutritional quality. You can sprinkle the seeds onto salads or add them to breads and stir-fries.
Pumpkin seeds: Pumpkin seeds, also known as Pepitas, are a yummy source of zinc, magnesium, iron and B vitamins. They also contain protein in the form of the amino acid, tryptophan, which is believed to lower your anxiety levels by regulating the production of the “mood” hormone, Seratonin. Seratonin helps you feel calm and relaxed, keeping anxiety at bay. Their immunity-boosting property is owed to their zinc and copper content. Pumpkin seeds are a good addition to granola or home-made muesli or could simply be eaten raw or roasted as a healthy snack.
Flaxseeds: Flaxseeds have a unique nutritional profile by containing high amounts of omega-3 fatty acids, soluble fibre and lignans. Their omega-3 content makes them beneficial for healthy brains and hearts while their soluble fibre content keeps you fuller for longer and lowers your cholesterol levels. Lignans are fibre-like compounds that provide antioxidant support by being plant-based phytoestrogens. For this reason, some studies have suggested that flaxseeds may aid in preventing some cancers. Flaxseeds are also a good source of protein, magnesium and phosphorus. Grinding flaxseeds prior to consumption is advised in order to maximise their digestibility and nutritional value. You can add ground flaxseeds to oatmeal, smoothies, yoghurts and cereals.
So don’t forget about the power of these tiny marvels and welcome them with open arms into your daily diet.
Dolphin Solutions
I use nuts and seeds plus oats and several different spices in my smoothies I make – They certainly improve the flavour… Love them..