Seeds are probably the easiest way to make your meals more nutritious. Because they need to contain everything necessary to make a plant, seeds pack a lot into a little package. But I was always a bit unsure how I could include them in my diet. So, to help you avoid my mistakes, I’ve put together a list of three super nutritious seeds that are easy to include in your meals.
1. Sesame Seeds
Sesame seeds have a delicious nutty flavour. You might have noticed them in a lot of Chinese cuisine, they’re perfect to add to a stir fry. They also add some great flavour to oats or yoghurt. But why should you add them?
Like most seeds, sesame seeds are rich in fiber and protein. Sesames seeds are also particularly high in copper, manganese and calcium, as well as B vitamins. So they don’t just add great flavour but provide a you with a wide range of essential nutrients.
Fun Fact: Sesame seeds are thought to have been used in ancient medicines and beuty treatments. It’s most likely because they contain vitamin E, which is great for the skin and hair.
2. Chia Seeds
Chia seeds are tiny black seeds which are often added to smoothies or oats. They can add a nice crunch to your meal but also form a gel-like substance when wet, so use them carefully depending on what texture you prefer.
Again, full of fiber and protein chia seeds are a great example of how seeds can benefit your diet. They’re also high in omega-3, great for vegetarians and vegans.
Fun Fact: Chia is the ancient mayan word for ‘strength’.
3. Flax Seeds (Linseeds)
Confusingly sometimes called by two different names, flax seeds have similar benefits to chia seeds. However, flax seeds have a hard outer shell, which makes them hard to digest, so it’s always best to use ground flax seed. I like to add it to yoghurt, as it doesn’t affect the flavour but adds loads of nutrients.
Just like, chia seeds, flax seeds are rich in protein, fiber and omega-3. Flax seeds are a lot more versatile though! Often used in baking, flax seeds can be mixed with water as an egg substitute. Their high oil content means you can also use them instead of the fat in a recipe as a healthier alternative.
Fun Fact: Not just for eating, many people with curly hair use flax seeds to make a gel to tame frizz.
Which Seeds Are your Favourite?
Of course there’s much more variety than what I’ve listed here, but these are a great way to start adding seeds to your diet. They’re only small but pack a big punch.
Share your favourite ways to eat seeds! We’d love to hear your suggestions so we can add to our list! Send them to us on Facebook and Instagram!