We talk about nuts all the time – frankly, we’re nuts about them – but what about seeds?
They’re not just for birds! Seeds are packed full of healthy monounsaturated and polyunsaturated fats, as well as vitamins and minerals – which is no mean feat given their tiny size.
And did you know that consuming seeds regularly can help to reduce your levels of LDL cholesterol (the bad type!) and combat everything from inflammation to high blood pressure?!
Incorporate these small but mighty seeds into your daily diet to reap the benefits…
1. Chia seeds.
These little babies are nutritional bombs, filled with huge amounts of protein, fibre and omega-3 fats. Research has shown that chia seeds can increase the amount of ALA in your bloodstream, an essential omega-3 fatty acid which can help to combat inflammation. And these seeds are also a great way to curb cravings, as they are extremely filling – they can swell to 17 times their original size when liquid is added to them! Our favourite way to enjoy chia seeds is in a simple Chia Pudding.
2. Flaxseeds.
Flaxseeds, also known as linseeds, are a fantastic source of the omega-3 fatty acid, ALA (alpha-linolenic acid). This fatty acid is vital for our health as our body is unable to produce it on its own so it must get it through food. These little seeds are also packed with a myriad of polyphenols, especially lignans which can help reduce cholesterol and related heart disease risk factors.
3. Sesame seeds.
These tiny white seeds contain a number of vitamins and minerals including manganese, magnesium and copper and a great source of monounsaturated fats. Research has shown that sesame seeds can be particularly helpful in the treatment of inflammation and in turn, arthritis. Not to mention, sesame seeds form the basis of our favourite seed paste, tahini – yum!
4. Hemp seeds.
Hemp seeds are definitely on trend at the moment thanks to their recent legalisation in Australia – up until recently hemp seeds were not legal for use or sale in Oz. This is great news as these seeds are one of the few plants which are considered to be a complete protein source, containing all of the essential amino acids that your body can’t naturally produce. These babies have also been shown to improve your heart health by increasing the amount of omega-3 fatty acids in your blood. And, they’ve even been shown to help ease eczema symptoms, in some cases!
5. Pumpkin seeds.
They may be humble, but pumpkin seeds are chock-full of phosphorus, manganese, monounsaturated fats and omega-6 fatty acids. They’re also a great source phytosterols, which help to lower blood cholesterol and have been proven to improve heart health and symptoms of urinary disorders like bladder stones and overactive bladders.
6. Sunflower seeds.
These thin white seeds contain large amounts of protein, vitamin E, fibre and monounsaturated fats, which helps fight inflammation within the body. In fact, a study containing 6,000 adults found that those who consumed sunflower seeds more than five times a week had reduced levels of C-reactive protein, an inflammation-producing chemical. But, make sure to eat these seeds in moderation as they have also been shown to reduce your good levels of cholesterol, as well as the bad ones.
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