Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.
1. Chia Seeds
Regardless of their small size, chia seeds pack a powerful nutritious punch. They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.
Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.
2. Pumpkin Seeds
Don’t throw away those seeds when carving that pumpkin! Pumpkin seeds have carotenoids, which help you fight disease. Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.
Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.
3. Sesame Seeds
These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.
Create an Asian-inspired meal by sauteing chicken with sesame seeds, soy sauce, garlic, and ginger,
4. Sunflower Seeds
These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.
Toast these seeds in the oven and add them to salads for an added crunch.
5. Flaxseeds
Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.
Apple Oatmeal Flax Cookies
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Directions
What is your favorite way to eat seeds?
Assistance Provided by Tori Thompson