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Chia, Flax and More Seeds You Should Add to Your Diet

By Merab Inyika June 28, 2019

Seeds are healthy, and they are packed with vitamins, dietary fibre, protein, healthy fats, minerals, and antioxidants that are great for our bodies. Although small and unpopular, seeds are nutritious and easy to incorporate into other meals that offer amazing health benefits. Here are some seeds you should add into your diet

 Chia seeds

Chia is high in fiber (almost 10 grams per ounce), which great for digestive health and also lowers cholesterol. Chia seeds are also a great plant source of the omega-3 essential fatty acids and the mineral calcium.

How to Use them:

Add ¼ cup of chia seeds into 1 cup of nondairy milk and flavor it with vanilla extract, maple syrup, or jam. Put it in the refrigerator overnight to thicken, and then enjoy a calcium-rich, plant-based breakfast pudding.

 Flax seeds

Flax is a great source of potassium that is roughly 250 milligrams per ounce, which helps lower blood pressure “It’s also high in essential fatty acids, but to ‘unlock’ these fats, you must grind whole flax seeds or buy flax meal.

How to Use them:

Flax seeds can e be used as an egg replacement: To replace one egg, whisk 1 tablespoon of ground flax seeds with 3 tablespoons water and let it sit for a few minutes before adding it to the dough mixture.

 Sesame seeds

Sesame seeds are said to be a good source of iron, a mineral that a number of  people, especially females during menstruation, could use more of.

How to Use them:

Sesame seed butter also known as tahini is one of the most popular ways to eat these seeds. Tahini is also a great dip for breads and vegetables, though its rich and bitter flavor is too intense for some.

 Sunflower seeds

Sunflower seed kernels are a great source of the B vitamin folate, which is particularly important for pregnant women and those with heart disease. They are rich in vitamin E, which is a powerful antioxidant

How to Use them:

You can sprinkle hulled sunflower seeds on top of a salad or pasta dish for an added crunch.

 


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