Super Seeds You Should Have in Your Diet

You and I both know that we should be eating a balanced diet, and eating more healthy fats rather than saturated fats that are found in all types of animal products. The good news is, there is a gold mine of super seeds out there that are perfect for adding to your meals and snacks, packed with dietary fibre, protein, minerals and vitamins, and of course, healthy fats.

From lowering cholesterol levels to reducing the risk of developing cardiovascular disease, super seeds come with a world of health benefits. They do say that the best things come in small packages, and on this occasion, I have to agree.

Check out my top 5 health-boosting super seeds that can be eaten every day and tips on how to add them to your diet.

  1. Chia Seeds

High in iron, folate, calcium, magnesium, soluble fibre and omega-3 fatty acids, Chia Seeds can benefit your health in many ways. Their soluble fibre stabilises blood sugar and helps to decrease cholesterol, making you feel fuller for longer and keep your naughty food cravings at bay. Chia Seeds high content of omega fatty acids can increase healthy brain function and have also proven to be good for fighting heart disease. Thanks to their mild flavour, you can add Chia Seeds to many foods and meals without impacting the taste.

Tips: Add Chia Seeds to cereal, smoothies, yoghurt and salads for a mildly sweet flavour. If you want to experiment a little further, use fresh seeds to create desserts and spreads.

  1. Hemp Seeds

Not only can you find hemp hearts in the supermarket, but you can also invest in some hemp protein powder, both excellent sources of protein, vital minerals, omega-3 and omega-6 fatty acids. Many athletes turn to Hemp Seeds for their ability to repair muscle while many parents feed them to their children as they encourage childhood growth. The seeds are full of magnesium, calcium, and iron and the plant-based compounds found in Hemp Seeds help to lower cholesterol levels. Just in case you’re wondering, Hemp Seeds grown for foods do not deliver the same effect as cannabis.

Tips: Hemp Seeds and powder are great tossed in smoothies, salads, cereal, and yogurt, as well as stirred into soups and protein shakes. An article published at Positive Health Wellness explains in great details about The 8 Nutritional Benefits of Hemp Seeds. 

  1. Pumpkin Seeds

One of my favorite nutritious snacks is Pumpkin Seeds, ideal for munching whenever the tummy rumbles come calling. They are packed with zinc, calcium, iron, protein and magnesium, and are rich in amino acid tryptophan which is great for lowering stress and anxiety levels. Pumpkin Seeds also contain essential fatty acids that work hard to lower cholesterol and keep blood vessels healthy. What’s more, these super seeds have a delicious and moreish sweet taste, making them a guilt-free snack when you need to curb your sugar cravings.

Tips: Pumpkins Seeds are scrumptious on their own whether raw or toasted and are often used in salads and soups. Also, if you like making granola bars at home, you must not leave these out!

  1. Flax Seeds

Best known for their fiber and fatty acids, Flex Seeds are good for fighting illness and keeping your bowels healthy. They contain lignans that help to reduce the risk of breast and prostate cancer and omega-3 fatty acid that plays its part in a healthy eye, brain, and joint function. From keeping your skin soft and improving blood flow to eliminating toxins from your body, these super seeds are great for so many things. It’s important to point out that the seeds outer shell is hard to digest, so it’s always best to ground Flax Seeds into a powder for consumption.

Tips: Their nutty flavour makes Flax Seeds ideal for adding to shakes, smoothies, yogurt, cereal, and oatmeal. You can also enhance casseroles and salad dressings by stirring in some ground flax.

  1. Sunflower Seeds

Well-known for being inexpensive, Sunflower Seeds can add a nutritional boost to your diet without the need to increase your weekly food budget. Rich in copper, magnesium, manganese, protein, healthy fats, B vitamins, and vitamin E, they can help to maintain healthy hair and skin. Scientific research shows that naturally occurring vitamin E found in Sunflower Seeds can also reduce the risk of cancer. As a source of tryptophan, Sunflower Seeds can also play their part in reducing stress, depression, and anxiety, making them a powerful, feel-good super seed.

Tips: From adding to salads, pasta, stir-fries and smoothies to munching them by the handful, Sunflower Seeds can be combined with an extensive variety of everyday meals and snacks.

Super Seed Roundup

Part of the fun of trying these super seeds is experimenting with recipes and how to best incorporate them into your diet in a way that suits you. Some are richer than others, which may not be to your taste, but overall, they can all easily be used to enhance textures and flavors of everyday dishes and foods. Best of all, my top 5 super seeds will give you the nutritional boost you’re looking for, so get stocked up and start exploring your own super seed journey.

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