Seeds may appear tiny in size, but are packed with essential nutrients that offer numerous health benefits. Here are six healthy seeds that you can easily incorporate into your diet:
1) Flaxseeds:
Flaxseeds are rich in omega-3 fatty acids, lignans(antioxidants), fiber and protein. They offer anti-inflammatory properties and have been linked to heart health, improved digestion, and hormone balance. To enjoy the benefits of flaxseeds, grind them before consumption to enhance their digestibility. Sprinkle ground flaxseeds on oatmeal or yogurt, or add them to baked goods like muffins and bread.
2) Chia Seeds:
Chia seeds are an excellent source of omega-3 fatty acids, fiber, and antioxidants. They are also a high protein source. They can absorb liquids and form a gel-like consistency, making them a versatile ingredient in recipes. Chia seeds benefit individuals who are on a weight-loss journey. Chia seeds help promote digestion, support heart health, and provide a feeling of fullness, making them a great addition to smoothies, yogurts, puddings, and baked goods. Check out BodyFirst Chia & Dates Nutrition Bar if you are looking for good nutrition bars.
3) Pumpkin Seeds:
Pumpkin seeds, also known as pepitas, are a nutritional powerhouse. They are a good source of protein, healthy fats, magnesium, zinc, and antioxidants. Pumpkin seeds support heart health, promote healthy digestion, and may even help in managing blood sugar levels. Enjoy them as a snack, sprinkle them on salads, or use them as a topping for soups and stir-fries.
4) Sunflower Seeds:
Sunflower seeds are packed with nutrients like vitamin E, magnesium, selenium and healthy fats. They offer antioxidant and anti-inflammatory benefits, support skin health, and help regulate cholesterol levels. Enjoy sunflower seeds as a snack, sprinkle them on salads, or use them in homemade granola or trail mix.
5) Sesame Seeds:
Sesame seeds are a rich source of calcium, iron, magnesium, and antioxidants. They offer heart-health benefits, support bone health, and may help regulate blood pressure. Toasted sesame seeds add a delicious nutty flavor to dishes. They can be sprinkled on salads, and stir-fries, or used in homemade dressings and sauces.
6) Watermelon Seeds:
The seeds of watermelon are very rich in nutrients. These seeds are low in calories and high in micronutrients including proteins, essential fatty acids, magnesium, zinc, and potassium. Watermelon seeds help improve blood sugar control, heart health, and immunity. These seeds can be roasted and seasoned with salt for a delicious snack.
When incorporating seeds into your diet, it’s important to consider individual dietary needs and any allergies or sensitivities you might have. Start with small amounts and gradually increase based on your tolerance. Seeds can be enjoyed on their own as a snack or incorporated as a nutrition bar. By including these healthy seeds in your diet, you can reap their health benefits and add a delicious crunch to your meals.
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