Eating seeds can be an excellent way to get the essential nutrients your body needs. Seeds are packed with vitamins, minerals, and antioxidants that can help boost your health and provide a variety of other benefits. From helping to reduce inflammation to providing a source of healthy fats, seeds can be a great addition to any diet. In this article, we will explore the nutritional benefits of eating seeds and how you can incorporate them into your diet.
For such a tiny package, seeds are packed with nutrition! Some of the nutrients commonly found in seeds are: magnesium, calcium, iron, zinc, healthy fats including omega-3 fatty acids, fiber, and polyphenols which are powerful antioxidants! These nutrients can help protect and repair our cells, aid in digestion, decrease risk of chronic disease, and support brain function.
Some of the easiest seeds to find and add to your diet include: pumpkin, sesame, flax, chia, sunflower and hemp seeds. All of them can easily be added to smoothies, oatmeal or yogurt; but there are also other ways to incorporate them too.
Flaxseed is most easily digested when it's pre-ground and is sold this way as flaxseed meal. When combined with a bit of water, it forms a gel that can be used in baked goods as a substitute for eggs, or just added to pancake or muffin mix.
Chia seeds also absorb many times their weight in liquid to create a gel texture known as "chia pudding". It can be prepared similarly to overnight oats with various mix-ins for a fiber and protein rich make-ahead breakfast.
Pumpkin and sesame seeds are an excellent topping for avocado toast and other savory dishes. And sunflower and pumpkin seeds are great options for homemade trail mix for an easy and nutrient dense on the go snack.
Hemp hearts are a nice alternative to granola and can be a pleasant bit of added crunchy texture to yogurt or cereal or even mixed in with rice or other grains.
Seeds are a nutrient dense powerhouse that are an enjoyable way to add vital micronutrients, fiber and protein to your diet and can help you with your weight loss goals.