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Add a pinch of these healthy seeds and revamp your whole diet

by , 05 June 2017
Add a pinch of these healthy seeds and revamp your whole diet
There are so many healthy seeds out there that are chockfull of vitamins, minerals and essential nutrients. Adding just a pinch of them to smoothies, salads and entrees will do your nutrition plan as much good as revamping your whole diet!

“If I say, ‘Eat these seeds and this new meal and this new bar', it's a little too much,” says Lori Zanini, RD, a spokesperson for the Academy of Nutrition and Dietetics. “Gradually incorporating a small change into something they're already doing seems to work better for most people.”

Here are the four healthy seeds you should consider including in your next meal!

Four healthy seeds you should be eating

#1: Hemp seeds
Hemp seeds are a complete source of protein, meaning they contain all nine amino acids. This makes them the perfect plant-based source of protein for vegetarians to get their protein fix from. What’s more, hemp seeds are brimming with omega-3 fatty acids as well as essential minerals magnesium and iron. Hemp seeds are delicious blended into smoothies.
#2: Chia seeds
According to Zanini, one of the most common issues she sees in clients is that they don’t get enough fibre in their diet. Chia seeds contain an impressive 11 g of fibre per 30 g (1 oz), which makes them one of the top healthy seeds in Zanini’s eyes. “The more fibre you eat, the lower your risk of chronic diseases, and fibre also helps lower your blood sugar,” she says. Try chia seeds as in a chia pudding or mixed into meatballs.


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#3: Flaxseed
Your body best absorbs flaxseed, which is sold in whole seed and ground forms, when it’s ground up. Just like hemp seeds, flaxseed is an excellent source of magnesium and fibre. Furthermore, it’s rich in alpha-linolenic acid, a type of omega-3 fatty acid, which helps keep inflammation at bay. Store your flaxseed in the fridge to make it stay fresher for longer.
#4: Pumpkin seeds
Zanini often recommends pumpkin seeds to clients who are wary of trying new foods. This familiar seed is full of magnesium, the mineral that promotes a healthy nervous system and heart. Additionally, pumpkin seeds are touted a natural remedy for enlarged prostate thanks to their high content of phytosterols. Enjoy them in a freshly baked pumpkin bread or roasted for a quick snack.
Whether you’re looking to add more fibre, protein or health-enhancing nutrients to your diet, these four healthy seeds are sure to deliver!

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