If you haven't been incorporating seeds into your diet, then you've been missing out on some serious nutritional benefits. They may be small, but seeds are nutrient powerhouses, and they deserve a spot in your diet. In this blog post, we'll go over the top 5 seeds for better nutrition, and give you some tips on working them into your diet.
1) Chia Seeds Chia seeds come from the desert plant Salvia hispanica, and they've been a staple in the diets of Mayans and Aztecs for centuries. These tiny black and white seeds are an excellent source of fibre, protein, and omega-3 fatty acids. In fact, just one ounce of chia seeds contains roughly 11 grams of fibre, 4 grams of protein, and 18% of the recommended daily intake of omega-3s! Chia seeds are also a good source of calcium, phosphorus, and magnesium. They're known for their absorbency, and can absorb 10 times their weight in water. Try them: Chia seeds are a great addition to smoothies and yogurt, or you can add them to baked goods to keep them moist.
2) Hemp Seeds Hemp seeds are the seeds of the Cannabis sativa plant. But don't worry - they certainly won't get you high! These little green seeds are packed with nutrients, including protein, essential fatty acids, vitamins, and minerals. Hemp seeds are a great source of plant-based protein. Just 3 tablespoons contain 10 grams of protein. They're also a good source of omega-3 and omega-6 fatty acids, which are essential for maintaining a healthy balance in the body. Try them: Hemp seeds work well in smoothies, on top of salads, or in energy bars.
3) Flaxseeds Flaxseeds are one of the oldest crops in the world, and they've been used for centuries in folk medicine. These tiny brown seeds are a good source of omega-3 fatty acids, protein, and fibre. In fact, flaxseeds are a good source of soluble and insoluble fibre. Soluble fibre can help with cholesterol and blood sugar levels, while insoluble fibre adds bulk to stool and helps with regularity. Try them: Put flaxseeds in smoothies, on top of yogurt or cereal, or use them as an egg replacement in baking.
4) Sesame Seeds Sesame seeds are another great choice for better nutrition. They come from the annual plant Sesamum indicum, and, like the other seeds on this list, have been around for centuries. These tiny seeds are a good source of fibre, protein, and minerals like calcium, iron, and magnesium. Sesame seeds are also a good source of antioxidants, including sesamol and sesamin. These compounds may help protect cells from damage and reduce the risk of chronic diseases like heart disease and cancer. Try them: Sesame seeds are great in savoury dishes like stir-fries and salads, or you can use them to make homemade tahini or hummus.
5) Pumpkin Seeds Pumpkin seeds are - you guessed it - the seeds of the pumpkin. These flat, oval seeds are a good source of fibre, protein, and minerals like zinc and magnesium. Pumpkin seeds are also a good source of antioxidants, including carotenoids and flavonoids. This means that they can also help prevent cell damage and lower the risk of chronic diseases. Try them: Add pumpkin seeds to trail mix, yogurt, or salads. You can also roast them for a tasty snack.
The Bottom Line Seeds are a nutritional powerhouse, and they should definitely be a part of your diet. Chia seeds, hemp seeds, flaxseeds, sesame seeds, and pumpkin seeds are all excellent choices for better nutrition. They're all good sources of fibre, protein, omega-3 fatty acids, vitamins, and minerals. So what are you waiting for? Go out and get some seeds! We love seeds at Sõl Kitchen! You can find them in some of our menu items here.