Grains, nuts, and true seeds are all edible little nutrient dense gems with compounds that boost health. Some are more potent than others, but they all supply minerals, fiber, and healthy omega-3 fats. Many provide plant-based proteins too. Here are my favorite seeds to incorporate weekly into your diet. Remember to discuss dietary changes with your practitioner, who would know the best for you regarding your bio-individual conditions, medications, and any interactions.
Seeds still support our health today. Learn more about these five superfood seeds and how you can enjoy them more often. These seeds are often used as toppings for salads, yogurt, toast, cereal, grain bowls, and blended into sauces, dressings, puddings, and smoothies. There are some egg alternatives made from these seeds and water!
Chia Seeds
They are 40% fiber and 60% nutrient filled gems that help with digestion, heart disease, diabetes, muscle building, and high blood pressure. The fiber helps satisfy the appetite and feed the good gut bacteria.
A 1-oz serving of chia seeds contains 4 g of protein, 9 g of fat. It is full of omega-3 fatty acids and antioxidants and is a complete protein, which is rare for a plant-based protein. It supports bone health and muscle building.
Hemp Seeds
A cousin to cannabis/marijuana, hemp is trendy. As a supplement it’s used for a variety of anxiety-related issues. It’s a complete protein, which is rare for plant-based proteins. It’s 25% protein and 75% fiber- and nutrient-dense gems containing all nine amino acids, omega-3 fatty acids in a ratio with omega-6 that is optimal for health (anti-inflammatory).
It is known to boost health: heart health, stress response, relaxation, optimal hormone and brain health. The fiber helps with microbiome nourishment, motility, and overall GI issues.
Flaxseeds
“Liquid Gold” is the way flaxseed meal was described to me. The meal is not a liquid but a powder; but the expression ‘liquid gold’ refers to oil. Flaxseed oil is rich in omega-3 fatty acids. The meal, ground flaxseeds, is an easy form to eat and doesn’t get stuck in your teeth which can be annoying.
It’s 40% oil – mostly omega-3 fatty acids so very anti-inflammatory. It’s 60% fiber- and nutrient-dense. It’s used to boost digestion, bowel regularity, weight loss/maintenance, & detoxification. It contains components that help reduce your risk of estrogen-related cancers, and help stabilize your blood-sugar.
Sesame Seeds
Tahini is sesame butter, and used as a staple in Middle Eastern recipes. These seeds are nutrient dense gems of minerals, antioxidants, and contain anti-inflammatory properties. They are known to help with hypertension, relaxing, sleep, free-radical damages, brain- and heart- health.
Pumpkin Seeds
Pepitas are pumpkin seeds without the husks. Having been used for thousands of years, they are nutrient dense with minerals and vitamin E. They are known for fighting radical damage, boosting immune function, and reducing the risk of various cancers. They are also known for being delicious- especially when slightly roasted.
