Seeds you should be eating

Incorporating a variety of seeds into your daily diet can contribute to overall health and well-being, providing a range of essential nutrients and promoting various bodily functions. However, it's essential to consume seeds as part of a balanced diet, alongside other nutrient-dense foods, to reap the full benefits of their nutritional content. seeds into your daily diet can offer numerous health benefits due to their nutrient-rich composition. Here are some benefits of eating seeds every day:

1. Rich in Nutrients: Seeds are packed with essential nutrients like vitamins, minerals, healthy fats, and protein. Different seeds offer varying nutrient profiles, but many contain significant amounts of fiber, omega-3 fatty acids, antioxidants, and various vitamins and minerals.

2. Heart Health: Many seeds, such as flaxseeds, chia seeds, and hemp seeds, are rich in omega-3 fatty acids, which are beneficial for heart health. These fats can help reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

3. Improved Digestion: Seeds are an excellent source of dietary fiber, which promotes digestive health by aiding in regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.

4. Weight Management: The fiber and protein content in seeds can help you feel fuller for longer periods, which may aid in weight management by reducing overall calorie intake and preventing overeating.

5. Blood Sugar Regulation: Some seeds, like chia seeds and flaxseeds, have been shown to help stabilize blood sugar levels due to their high fiber and protein content. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

6. Bone Health: Certain seeds, including sesame seeds and chia seeds, are rich in calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.

7. Brain Health: Omega-3 fatty acids found in seeds are crucial for brain function and development. Regular consumption of omega-3-rich seeds may support cognitive function, improve mood, and reduce the risk of neurodegenerative diseases.

8. Antioxidant Properties: Many seeds contain antioxidants, such as vitamin E, selenium, and various phytochemicals, which help neutralize harmful free radicals in the body and protect cells from oxidative damage.

9. Skin and Hair Health: The vitamins, minerals, and healthy fats found in seeds contribute to healthy skin and hair. Omega-3 fatty acids, in particular, can help reduce inflammation in the skin and promote a clear complexion.

10. Versatility and Convenience: Seeds are versatile and can be easily incorporated into a variety of dishes, including smoothies, salads, yogurt, oatmeal, and baked goods. They also have a long shelf life, making them a convenient and nutritious pantry staple.

Here are six nutrient-rich seeds that you might consider incorporating into your diet:

1. Chia Seeds: These tiny black or white seeds are rich in fibre, omega-3 fatty acids, protein, antioxidants, and various vitamins and minerals. They absorb liquid and form a gel-like consistency, making them great for adding to smoothies, yogurt, or as a topping for oatmeal or salads. Chia seeds are a powerful source of antioxidants, known for anti aging and anti cancer benefits. As if this wasn’t enough, these tiny black seeds contain fibre that makes them beneficial for weight loss. Because roughly 60 percent of the brain is made of fat, and half that amount is omega-3 type fats, foods rich in this nutrient are a great addition to any vegan diet.This fat works in the brain to make nerve cells, improve memory and support one’s capacity to learn.

2. Flaxseeds: Flaxseeds are an excellent source of omega-3 fatty acids, lignans, fibre, and protein. They can help support heart health, improve digestion, and regulate blood sugar levels. Ground flaxseeds are more easily absorbed by the body and can be added to baked goods, smoothies, or sprinkled on top of cereal or salads. Flax seeds are mild, nutty and packed with nutrients. Just 1 tablespoon (7 grams) will provide you with fibre, protein and a helpful array of vitamins and minerals. Flax seeds contain thiamine, copper, manganese, magnesium, phosphorus, selenium, zinc, vitamin B6, iron, folate. It’s almost like having a huge multivitamin in one tiny seed!

3. Sesame Seeds: These small, nutty flavoured seeds are rich in calcium, magnesium, phosphorus, and antioxidants. They can help support bone health, improve blood pressure, and provide anti-inflammatory benefits. Sesame seeds are commonly used in cooking and baking or sprinkled on top of salads, stir-fries, or sushi. If you are on a hunt for a good source of calcium, look no further than the humble sesame seed. Even if you’re most familiar with sesame seeds atop a burger bun, they can be sprinkled on cooked vegetables, cereals or when in paste form called tahini- used as dressings or dips. Sesame seeds are loaded with calcium, offering nearly 88 milligrams in just 1 tablespoon. And with 42 milligrams of magnesium per tablespoon, they also have the potential to help lower blood pressure, according to the National Institute of Health.

4. Sunflower Seeds: Sunflower seeds are a good source of vitamin E, magnesium, selenium, and healthy fats. They provide antioxidant properties, support heart health, and may help reduce inflammation. Sunflower seeds can be enjoyed roasted as a snack, added to trail mix, or sprinkled on top of salads or yogurt.Not only are sunflower seeds tasty and perfect for snacking, but they also help reduce cholesterol levels and inflammation. By lowering inflammation, these seeds also may decrease the risk of heart disease. One ounce (28 grams) of sunflower seeds has a whopping 6,4 grams of omega 6 fats, as well as 47 percent of the daily recommended amount of vitamin E.

5. Pumpkin Seeds (Pepitas): Pumpkin seeds are rich in magnesium, zinc, iron, protein, and antioxidants. They can help support immune function, promote heart health, and aid in regulating blood sugar levels. Pumpkin seeds can be eaten raw or roasted as a snack, added to salads, soups, or baked goods. Pumpkin seeds offer heart health, bone strength and can even better one’s mood. Just 1 tablespoon (10grams) has 40 milligrams of magnesium.

6. Hemp Seeds: Hemp seeds are a complete protein source, containing all nine essential amino acids. They are also rich in omega-3 and omega-6 fatty acids, fibre, vitamins, and minerals. Hemp seeds have a mild, nutty flavour and can be sprinkled on top of yogurt, cereal, salads, or blended into smoothies. While hemp seeds originate from the Cannabis sativa plant, they don’t offer any mind altering benefits. They are, however, ripe with protein, fibre and good for you antioxidants, such as omega 3 and omega 6. In just 3 tablespoons (30grams) of seeds, are nearly 10 grams of protein. And it’s a full protein too, which means it contains a complete set of all nine essential amino acids. Among other benefits, hemp seeds are believed to boost heart health and perhaps help ward off neurological conditions like Parkinson’s disease or Alzheimer’s disease.