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.