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Seeds in Your Diet | Why & How You Should Eat Them

by Hadi Zahedi 01 Oct 2018

Seeds are the basis of life for all flowering plants. Full of every necessary nutrient to grow into a plant thousands of times its size. So many nutrients, in fact, that they are some of the most nutrient-dense foods on the planet.

But what exactly makes them so healthy and how are you even supposed to eat these little things? Let’s find out…

Chia Seeds

Why you should eat them:

Named after the word “strength,” chia seeds are killing it (seriously, like #1) in the health food game. Even higher in omega-3 content compared to flax seeds, chia seeds are a great source of magnesium, iron and folate. Don’t think we’re stopping there – only 2TBS of these bad boys and you’re loaded up with
4 grams of protein, 9 grams of fat, 12 grams of carbs, and, wait for it…
Not to mention the vitamin and mineral content in chia seeds! AND they even gel up when added to liquids, so they help you feel full while actually filling you with nutrients.

How you should eat them:

The easiest and tastiest way to ingest the most chia seeds possible is to make chia pudding. For this, you’ll simply mix chia seeds and your favorite plant-based milk and let it sit in the fridge overnight. You can add any sweetener and/or fruit you like as well. Make your chia pudding with a bit of yacon syrup, some fresh fruit, and top it with a handful (or two, we’re not judging) of dried golden berries and you’ve got yourself a breakfast of champions!
You can also use chia seeds as an egg substitute in baking recipes, as a topping for your smoothie or acai bowl, and even as a thickener in your porridge or overnight oats. The possibilities are endless with this tiny little seed.

Hemp Seeds

Why you should eat them:

Hemp seeds, like chia seeds, are killing it in the health food game. Not only are hemp seeds more than 30% protein, but they have also shown to be an equal, if not higher quality protein source than many other protein sources <2>.
Being a seed, these babies are also full of fat – and way better than the kind you get from fish <3>. Hemp seeds contain a near perfect ratio of omega-6 to omega-3, as well as high amounts of anti-inflammatory fatty acid, GLA.

How you should eat them:

Hemp seeds are the easiest seed on our list to eat – they’re soft and almost tasteless, so they can be thrown on top of any dish you make. On top of avocado toast, nachos, casseroles, desserts, name it, you can top it with hemp seeds.

Flax Seeds

Why you should eat them:

Flax seeds are packed with anti-inflammatory fatty acid omega-3, fiber, and polyphenols. Studies have found that consumption of flax seeds reduces LDL cholesterol as well as blood pressure <4,5>.

How you should eat them:

Flax seeds should be consumed ground for best absorption. Add them to your morning smoothie, granola, or swap a flax egg for the lesser healthy chicken egg in baking. They also go great in any soup or sauce that needs thickening!

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