Seeds to Include in Your Diet

Seeds are full of nutrients and has many nutritional benefits. These tiny but strong pods are rich in minerals and nutrients that the body requires to operate at peak capacity. Seeds are highly flexible and can easily be integrated into a number of different recipes. Do you need more energy? Would you like a sleeker waist? There’s a seed below for that!

Chia Seeds

Chia has made great strides since it first bloomed out of funny ceramics in TV advertisements. Such tiny seeds are packed in 10g of fibre in a 2 tbsp serving. They also include antioxidants, omega-3 fatty acids, protein and minerals such as zinc, calcium, magnesium and iron.

Chia seeds are convenient to add to your favourite meal. Scatter whole or ground on yogurt, vegetables or cereal. Dip in water to add to the boiled cereal or consider a recipe for chia pudding as a balanced and delicious dessert.

Wild Rice

Wild rice is basically a seed, a wheat seed. It is richer in protein than most of the other whole kernels and contains 30 times more antioxidants than normal rice. Wild rice is a healthy supply of fiber and nutrients such as zinc, magnesium, phosphorus, niacin, folate, vitamin B6 and manganese.

A 2009 study in China showed that wild rice could be capable of lowering cholesterol and other fatty acids in the blood. Wild rice is pretty flexible and can be supplemented by white rice in any dish. It may also be a balanced supplement to a soup or salad.

Hemp Seed

Another great option is Hemp seeds, which are a superb source of heart-healthy omega-6 and omega-3 fatty acids. They come with 10g of easy to digest protein in just 2 tbsp. Hemp seed has a nutty, mild flavour. They can be consumed on their own, incorporated to salads or added to cereal. Hemp milk is a healthy alternative to milk.

Flax Seeds

The flaxseed is filled with nutrients. Just 2 tbsp of flaxseed contains 6g of fibre and 4g of protein. It is also abundant in alpha-linolenic acid, which is a form of omega-3 fats. Some studies indicate that flaxseed intake helps boost cardiovascular health Flaxseed also includes lignans, which can help offer protection from cancer.

It’s easy to add flaxseed to your food. Bake it in the muffins. Mix in greens, milk, soups, cereal and smoothies. Ground flaxseed may also be used as an egg replacement.


Quinoa has a surprisingly high amount of protein (15% or 8g per cup), as well as vitamin E and amino acids. It also includes an antioxidant called quercetin. This nutty-flavoured seed can be replaced for pasta or rice in grain dishes. Quinoa also provides safe gluten-free breading and can be consumed for breakfast instead of oatmeal.

Sunflower Seeds

Sunflower seeds are rich in good fats as well as fibre, protein, phytochemicals, copper, selenium and magnesium. As per the USDA, sunflower seeds are “the best supply of vitamin E.” Besides salad condiments, sunflower seeds may be added to bread or muffin recipes, in stir-fry or vegetable dishes, in trail mixtures and in yogurt or cereal. Consider crushed sunflower seeds as a delicious gluten-free fish or chicken coating.

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