Eat Like a Bird: Which Seeds to Add and Why

Seeds have played second fiddle to nuts in the nutrition stakes, but for no reason. With their impressive nutrients, culinary seeds like flax, chia, pumpkin and hemp match or even surpass nuts as a healthy addition to your diet.

Rich in fibre, healthy fats, protein and essential vitamins, minerals and antioxidants, seeds contain all the nutrients needed to develop into plants – which is why they are so good for you too.

You cannot go wrong whatever seeds you choose, but if you are looking for a particular benefit, here are the ones that top the list.


Best for fibre? Chia seeds

Most people do not get enough fibre in their diet. We need 25 to 30 grams a day, and adding seeds to your meal is a simple way to up your intake. A 30g serving (about three tablespoons) of chia seeds contains 10g of fibre. The same amount of linseeds contains 8g of fibre, and 30g of pumpkin seeds contains 5g of fibre.

The fibre in chia seeds is mainly soluble fibre and mucilage, which gives chia the ability to swell in liquid. These fibres may help lower LDL (“bad”) cholesterol and slow down digestion, which can prevent blood sugar spikes after eating and help you feel full. Add chia seeds to your smoothies, Bircher muesli, and as an egg replacement in vegan cake recipes.

 

Highest in protein? Hemp seeds

Our need for protein depends on factors including age, weight and activity level. And even if we get enough protein, we may not spread out our intake evenly over three meals as recommended. Adding any seeds to muesli or smoothies will increase protein at breakfast and sprinkled over soups or salads will boost protein at lunch or dinner. Snacking on seeds can up your protein throughout the day.

Hemp seeds contain 9.5g protein per 30g and are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids your body needs.

Pumpkin seeds have 6g protein per 30g while linseeds (flaxseeds), sesame and chia each have 5g per 30g. For comparison, one large egg contains 6g protein.

 

Richest in Omega 3 fats? Linseeds

Omega-3 fatty acids can reduce inflammation, decrease blood triglycerides and may even reduce the risk of dementia. Fatty fish are the richest source, but plant foods also contain omega-3 fats, in the form of alpha-linolenic acid (ALA).

Your body has to convert ALA to other Omega-3 fats to get the health benefits, so if you do not eat animal sources of omega-3, you should aim to consume 2200-4400mg ALA per day.

Linseeds contain a generous 7050mg of ALA per 30g. Chia comes a close second with 5400mg while a 30g serving of hemp seeds has 2600mg ALA. It is best to grind the seeds to get the maximum ALA.

What is LSA?

LSA is a mix of linseed, sunflower and almond meal that adds a burst of potent nutrients to whatever you sprinkle it over.

 

2 seed staples for your pantry

Pumpkin (pepitas): a good source of magnesium, zinc, phosphorus and iron, pumpkin seeds are a great allrounder, versatile and delicious toasted as a snack.

Sunflower: contains good levels of monounsaturated and Omega-6 fats, as well as being a rich source of vitamin E and selenium, both potent antioxidants.

Make a tasty snack by dry roasting half a cup each of pumpkin and sunflower seeds in a frying pan, stirring regularly. Once the pumpkin seeds start to pop, remove the pan from the heat and quickly stir through one tablespoon of tamari or salt reduced soy sauce to coat all the seeds. Enjoy warm or cold.