Health-Boosting Seeds: The Top 4 Seeds To Add To Your Meals

By Kanyi M

Health professionals tell us to eat foods of all colors to get all the different nutrients we need. But how do you find time to do that, especially when you’re busy cooking meals for the family?

We have a solution: seeds!

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You can easily add them to a salad or sandwich, sprinkle them over oatmeal or breakfast cereal, and sneak them into practically any dish. They’re also healthy sources of protein and omega-3 fatty acids, which will make your heart happy too!

Here are a few seed varieties that will boost your health and that you can easily locate.

Flax Seeds

Flax seeds are rich in omega-3 fatty acids and lignans. One tablespoon of ground flaxseed provides you with 3.2 grams of fiber, 6 grams of protein, and all the lignan and fiber you need in a day!

Just pop them on your morning cereal or yogurt, toss them into a smoothie, or bake them into muffins to get all the benefits without much effort.

Chia Seeds

Chia seeds are tiny and look a little like poppy seeds. But they’re twice as powerful, packed with healthy fats and nutrients (such as omega-3 fatty acids), and really easy to add to a dish.

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Just mix them with water in a bowl, stir them into your favorite smoothie, or combine them with some hempseed in salad dressing for an omega-3 boost.

Hemp Seeds

Hempseeds are another superfood you can easily add to your diet. Hempseeds are high in protein but low in calories. You can bake or fry them or just sprinkle them on top of salads or onto cereal. Of course, they do not contain the “high” that has been touted on television, though they are high in fatty acids, protein, and fiber.

Hempseeds offer a great source of omega-3 fatty acids, which are essential for a healthy life.

Pumpkin Seeds

This seed variety is another rich source of procyanidins. Procyanidins belong to a group of plant compounds called flavonoids that have a number of health benefits, including promoting heart health and reducing blood pressure.

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When dried, they are also a good source of niacin (vitamin B3) and vitamin E. Their taste is not very pleasant, but pumpkin seeds can be used as a flavoring for salads or dips as well as in baked goods such as muffins or cookies.