My top five seeds to eat every day
My book, The Need for Seeds was published in 2016. Eight years later, seeds are gaining more and more traction for their amazing nutritional properties. People often ask me how to get started with seeds. From decreasing inflammation to promoting heart health, seeds, with their outstanding nutritional properties, are must-haves on your menu. Let’s explore my top five seeds to eat every day.
Remember seeds are nutrient and caloric dense, as a result, two tablespoons (28 grams) a day in total is a reasonable target. Therefore, switch up the five different variety of seeds you eat every day.
Chia Seeds
Chia seeds have optimizing effects on bone, digestive, fitness, heart and immune health. This includes their role in blood sugar control, insulin sensitivity, decreasing LDL (bad) cholesterol and providing other anti-inflammatory qualities. Two tablespoons (28 grams) of chia per day is the recommended portion to achieve the suggested omega-3 ALA amount for heart health. With their mild taste and gel-forming quality, chia seeds are a versatile option for overnight chia puddings and morning smoothies.
Flax Seeds
An incredibly nutritious food, flaxseed’s omega-3 fat ALA, fibre and lignans make it a popular ingredient for people of all ages. The seeds must be ground or milled to reap the entire nutritional benefits. Both the soluble and insoluble fibre contents contribute positive effects for heart and digestive health. Similarly, it is shown that lignans have protective, anti-inflammatory effects. This is just one more small but mighty seed we can add to our daily diets to improve our health. Grind it and start mixing it into your meals and snacks.
Hemp Seeds
The saying, “Good things come in small packages,” is certainly the case when it comes to hemp seeds. These small seeds have beneficial effects on brain, fitness, heart, immune and skin health. This includes their role in providing anti-inflammatory properties, decreasing LDL (bad) cholesterol and contributing good fats to our brain and skin. Plus, providing high quality protein to our cells and muscle. Most importantly, there is the added bonus of the antioxidants keeping us youthful from the inside out!
Pumpkin Seeds
Pumpkin seeds are must-haves for brain, bone, fitness, heart, immune and skin health. Pumpkin seeds are packed with protein, micronutrients and antioxidants. Now that we have unlocked the potential of pumpkin seeds, keep a small amount on hand, both with and without the shell. Add them to your meals and snacks throughout the day.
Sunflowers Seeds
Eating a tablespoon of sunflower seeds daily can support bone, heart and immune health. They are rich in vitamin E, selenium and contain phytosterols. Remember, sunflower seeds are not just for the birds. They have some important nutrition to unlock. Eat them straight from the shells as a snack or add them to muffins, granola and salads.
My top five seeds to eat every day – final thoughts
Seeds are an everyday food for every day. We all have busy schedules and want quick, convenient and nutritious foods to fit into our lifestyles. Seeds can easily be part of that equation. Most seeds including chia, flax, hemp, pumpkin and sunflower seeds give you excellent plant-based protein, healthy fats and fibre. These tiny but mighty seeds are packed with essential nutrients such as zinc, vitamin E and selenium that provide extra nutrient boosts. My advice is to consider seeds as a plant-based healthy fat with added nutrients. Sprinkle, crush, garnish and bake seeds every day into your everyday meals and snacks.
Pick up Jane’s The Need for Seeds eBook via Amazon for simple solutions, recipes and ideas to make seeds an everyday food.