Rich in healthy fats, plant-based proteins, and antioxidants, seeds are an easy way to boost the nutrient content of your meals. Consuming appropriate portions of seeds can help prevent cancer, heart disease, and diabetes, as well as aid in maintaining a healthy weight. Seeds are a great source of healthy omega-3 fatty acids, various vitamins and minerals, fiber, iron, calcium, and zinc. And according to WebMD, chia seeds have more antioxidant activity than any other whole food (yes, that includes blueberries).
Dr. Fuhrman uses the acronym “G-BOMBS” to remember the most nutrient-dense foods to add to your diet. It stands for greens, beans, onions, mushrooms, berries, and seeds. He notes that, in addition to the nutrients and health benefits of seeds, “the healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.”
There are many options when it comes to different types of seeds. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds are great choices to start with when introducing more seeds to your diet.
The great thing about seeds is that they don’t have to replace any of your meals. Instead, you can add them to what you are already eating! Here are a few ideas for adding more seeds to your diet:
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Throw a handful of chia seeds into a smoothie.
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Top a salad with a few teaspoons of sunflower seeds.
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Mix pumpkin seeds into oatmeal.
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Replace eggs with flax seed when baking.
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Make a salad dressing using pumpkin seeds.
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Cook an Asian-inspired dish and sprinkle in some sesame seeds.
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Try this delicious hemp-seed inspired soup recipe.
What’s your favorite way to add seeds to your diet?
