When you crave a healthy snack, do you reach for a handful of nuts? Good choice. Nuts are loaded with heart-healthy fats, fiber, and protein. But there’s another crunchy snack with nutritional benefits – seeds. Munch on a handful while you work or add some to a bowl of hot cereal in the morning. Seeds are filling and satisfy the desire for something crunchy – so you can leave the potato chips and other not so healthy crunchies on the shelf.
Like nuts, many healthy seeds are a good source of fiber and vitamin E, an antioxidant vitamin. Plus, the fiber in seeds helps to stabilize your blood sugar level and keep cravings at bay. They’re an easy snack and one you can feel good about eating.
Healthy Seeds #1: Flaxseed
Flaxseed adds a satisfying crunch to hot oatmeal. Grind up a tablespoonful and add it to soups, salads yogurt or almost any other food that can benefit from its nutty flavor. What makes flaxseed so special? It’s a rich in short-chain omega-3s, plant-based counterparts to fish oil omega-3s, and a powerhouse of fiber.
This crunchy seed also contains lignans, phytonutrients that may lower the risk of breast cancer by blocking the effects of estrogen on breast tissue. Don’t eat them whole. You won’t get the benefits of flaxseed unless you grind it into a powder. The unground seeds will simply pass through your digestive tract without being absorbed. Add ground flaxseed to baked goods when you bake at home for extra fiber.
Healthy Seeds #2: Chia Seeds
Chia seeds have taken the world of healthy eating by storm. You’ll find chia seeds in hot cereal mixes, in healthier snack bars as a stand-alone snack in health food stores and natural food markets. Chia seeds are a good source of plant-based omega-3s and they have one of the highest fiber content of any seed. What most people don’t realize is chia seeds are an excellent, non-dairy source of calcium. An ounce of chia seeds supplies almost a fifth of a day’s calcium requirements and a quarter of the amount of magnesium you need daily. Calcium and magnesium are both important for bone health.
It only takes a small number of chia seeds to make a satisfying hot cereal since the seeds swell when exposed to moisture. In addition to their high fiber and omega-3 content, these tiny seeds are a good source of magnesium, calcium, and selenium. Use chia seeds to make a hot cereal in the morning or add it to oatmeal or another whole grain cereal or stir it into your next serving of yogurt. You can also use them to thicken a smoothie or make a healthy pudding!
Healthy Seeds #3: Sunflower Seeds
A good source of vitamin E, sunflower seeds are an antioxidant-rich snack. In fact, a serving of sunflower seeds supplies over a third of your daily requirement for vitamin E. Like other seeds, they’re a powerhouse of versatility. Add a spoonful to oatmeal or a cup of yogurt. Sprinkle them on a salad or wrap for added crunchiness and protein. A quarter-cup of sunflower seeds has 7 grams of protein. Sunflower seeds are also a good source of zinc, a mineral important for fertility, wound healing and a healthy immune system.
Healthy Seeds #4: Hemp Seeds
Hemp seeds are chock full of essential amino acids your body needs to make proteins. In fact, a one-ounce serving of hemp seeds supplies 10 grams of protein. Plus, hemp seeds are a good source of gamma-linolenic acid, a form of fat with anti-inflammatory benefits. Hemp is mineral rich too. An ounce of hemp seeds supplies almost a half of a day’s requirement for magnesium and 20% of your zinc requirement.
What about hemp’s association with THC, the active ingredient in marijuana? The amount of THC in hemp seeds is almost non-existent, not enough to have an impact. What hemp seeds are good for is nutrition. Get those benefits by sprinkling hemp seeds on salads and into soups, smoothies, and yogurt. You can even bake with these nutrient-rich seeds.
Healthy Seeds #5: Pumpkin Seeds
Pumpkin seeds are another versatile snack. Eat them as is or sprinkle them on your morning cereal. These crunchy seeds with a distinctively nutty taste are an excellent source of magnesium for heart and bone health. In fact, one cup of pumpkin seeds supplies almost 40% of your magnesium requirements. Although higher in carbs than nuts, they’re an excellent source of protein and fiber to stabilize your blood sugar. Interestingly, a study showed pumpkin seed oil helps to improve blood vessel function and lower blood pressure. Good for your heart!
Want to add more flavor to pumpkin seeds? Toss them lightly in olive oil. Then sprinkle on your favorite spices and seasonings, like chili powder, curry or barbecue sauce, and roast them at 375 degrees F until they’re golden brown. Enjoy!
Enjoy the Health Benefits of Healthy Seeds
Seeds are loaded with nutritional value but you can’t get them if you don’t eat them. Nuts and seeds have been a nutrient source throughout history. No wonder! Seeds are easy to find at most supermarkets and can be stored for up to four months at room temperature or up to six months in the refrigerator. Enjoy their many health benefits!
References:
NYU Langone Medical Center. “Lignans”
J Med Food. 2012 Feb;15(2):180-9. doi: 10.1089/jmf.2010.0299. Epub 2011 Nov 14.
North American Vegetarian Society. “Ancient Foods That Are Still Nutritional Gems Today”
Self Nutrition Data.
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