Most of us think of food as being fuel for our bodies, and we want that fuel to be as efficient and healthy as possible. We seek out foods that will contribute to our overall health and to the health of our families. In this pursuit, adding seeds to our diets may not be top of mind. We are usually thinking about how to add more vitamins, minerals, fibre, and healthy fats to our daily consumption of food and may not have thought of seeds as a way to do that. Would it surprise you, then, to learn that seeds are an excellent source of all these things?
Because seeds are the genesis of the development of complex plants, they have to contain everything a plant needs in order to grow. Therefore, they are extremely nutritious. As well as being excellent sources of fibre, healthy fats, and certain vitamins and minerals, seeds contain different kinds of polyphenols, a class of compounds that work like antioxidants, cleansing the body of harmful pollutants and UV damage.
Here are three seeds you might like to try adding to your diet. As well as being super healthy, they are also delicious.
Flax Seeds
At the top of all the lists of seeds to eat is flax seed. With good reason. Flax seeds contain an abundance of lignans, a type of polyphenol. In combination with the fibre and omega-3 fatty acids they also contain, studies suggest that flax seeds may help reduce cholesterol and lower blood pressure. Ground flaxseed can be consumed easily by adding it to hot oatmeal or cold cereal, mixing it into yogurt, adding it to smoothies, or baking it into cookies, muffins, and breads.
Chia Seeds
Like flax seeds, chia seeds have lots of omega-3 fatty acids and polyphenols. Some studies have shown that eating chia seeds can increase ALA, an omega-3 fatty acid that assists in reducing inflammation, in the blood. Other studies have shown that consuming whole or ground chia seeds can help reduce blood sugar. They also contain minerals like calcium, phosphorous, and magnesium, which are essential for bone health. Chia seeds have a mild flavor and can be added to smoothies, salads, jams, pancake mix, and stir-fries; sprinkled on top of oatmeal; made into cereal by soaking in milk overnight and adding fresh fruit; and baked in breads, cookies, and cakes.
Pumpkin Seeds
Pumpkin seeds are high in phosphorus and healthy fats and may assist in lowering cholesterol and improving heart health. They are also rich in magnesium, which helps our bodies create energy and strengthens our muscles. As any child will tell you, especially around Halloween, pumpkin seeds make a terrific snack when roasted. Try adding a little ground cinnamon for an extra special treat. They can also be sprinkled over soup or salad for a satisfying crunch, added to homemade trail mix, blended into smoothies, made into pumpkin seed butter, baked into breads and cookies, and as a topping for risotto. Pumpkin seeds are wildly versatile.
With the proliferation of seeds available in grocery and specialty food stores, and a myriad of tantalizing ways to use them, it has become easier than ever to add seeds to your diet. Keep in mind, though, not to go too heavy on them, as the number of calories you consume may accumulate faster than you realize. Also, don’t be too liberal with the amount you add to your favorite foods or recipes until you know how your body will react. Go easy at first and gradually increase the amount you ingest. Consuming seeds is an excellent way to add nutritional value to your diet and one that can be fun and creative, too.
