Welcome, Lykkers! Are you looking for simple yet impactful ways to enhance your diet? Seeds, often overlooked, hold the key to unlocking vital nutrients your body craves.
From boosting heart health to supporting immunity, seeds are versatile, nutrient-rich, and easy to incorporate into meals. Let’s explore their benefits and creative ways to enjoy them!
Rich in Fiber
Seed-based foods are packed with nutrients and are particularly rich in fiber. They provide essential nutrients that benefit the heart, bones, muscles, brain, and immune system. However, most of us consume far less than we should.
For example, over 90% of adults in the UK fail to meet the recommended fiber intake. Fiber helps lower the risks of heart disease, type 2 diabetes, and cancer. It also plays a role in improving blood pressure and cholesterol levels.
On average, UK adults consume about 18 grams of fiber daily, far below the 30 grams recommended by the National Health Service (NHS).
Heart-Healthy Oil
Seeds are rich in good cholesterol, which are known to support heart health. Replacing good cholesterol from sources like butter and cheese with these healthier oil can lower cholesterol levels and reduce the risk of heart disease.
Certain seeds, such as chia and flaxseeds, are high in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). ALA can be converted into EPA and DHA, which are vital for heart health. While oily fish is the best source of EPA and DHA, seeds provide an excellent plant-based alternative. To maximize benefits, opt for ground flaxseeds, as their tough outer shell can make it difficult for the body to absorb nutrients.
Chia seeds are also complete protein sources, containing all nine essential amino acids required for muscle maintenance and growth. This makes them particularly beneficial for those on plant-based diets.
The Incredible Power Of Eating Seeds!
Video by Plant Based Science London
Boosting Immunity with Seeds
Seeds are rich in vitamins and minerals that play a critical role in supporting the immune system. Selenium, for example, is essential for the production of new immune cells. Sunflower seeds are an excellent source, helping to fill dietary gaps that many people face.
Zinc is another important mineral found in seeds like pumpkin seeds. It aids in creating natural killer cells that fight off viruses and supports communication between immune cells. A small handful of seeds can contribute significantly to daily zinc intake.
Copper, found in sesame seeds, helps fuel immune cells, while folate (vitamin B9) in seeds like sunflower and flaxseeds supports the production of new immune cells. Additionally, sesame seeds are rich in vitamin B6, which assists in antibody production and enhances communication between immune cells.
Strong Skeleton, Healthy Body
Seeds are also a fantastic source of key minerals like calcium, phosphorus, and magnesium, which are crucial for maintaining strong skeleton. These nutrients are especially important for young women and teens, who often fall short of meeting recommended daily intakes. Adding seeds to your diet is a simple way to address this deficiency.
Chia seeds, flaxseed meal, pumpkin seeds, and sesame seeds are excellent sources of these skeleton-strengthening minerals. A small serving can make a significant difference in promoting skeleton health and overall well-being.
How to Add Seeds to Your Diet
Incorporating seeds into your meals is easy and delicious. Sprinkle them on soups, stir-fries, or salads for added crunch and nutrition. They can also be mixed into bread dough, muffins, and cookies to enhance flavor and texture.
For breakfast, stir seeds into oatmeal or sprinkle them on yogurt and smoothie bowls. Toasted sunflower and pumpkin seeds make for a satisfying snack, while tahini (a paste made from sesame seeds) can be used as a dip or salad dressing.
To boost your fiber intake, try adding 20 grams of seeds to your meals. For example:
- Chia seeds: 6.8 grams of fiber
- Flaxseeds: 5.4 grams of fiber
- Pumpkin seeds: 1.3 grams of fiber
The Tiny Secret to Big Health Benefits
Seeds may be small, but their impact on your health is anything but minor. From enhancing your immune system to strengthening your bones and heart, these nutritional powerhouses are a must-have in any balanced diet.
Start incorporating a variety of seeds into your meals today to enjoy their countless benefits. Remember, a sprinkle here and a handful there can go a long way toward building a healthier, happier you!
