Seeds – huge health benefits in small packages |08 July 2022

When it comes to eating small but getting huge health benefits, seeds steal the limelight.
They are simply the best sources of plant-based healthy fats, fibre and minerals in a small package.
And for such a tiny package, the impacts on your health are massive.

The nutritional benefits of seeds

Seeds such as pumpkin, sesame and sunflower may be small but they are nutrient-dense. Other less known seeds which are thankfully becoming more available on the local market include flaxseeds and Chia seeds.

Seeds are rich in dietary fibre, essential fatty acids and unsaturated fats. They also have a good amount of protein, as well as many vitamins and minerals such as magnesium, potassium, zinc, thiamine and manganese.

With seeds, a little goes a long way. They are so nutrient-dense that you only need to consume a small amount. This is equivalent to about 1 to 2 tablespoons per day (~30g).

Seeds are also quite versatile and can be used in a variety of dishes. You can add them to your favourite breakfast cereals such as oats. They can also be added to stews, soups, stir fries or salads. They also make for a healthy and fulfilling snack option on their own or mixed with some nuts.

Some nutritious seeds to add to your diet

1. Flaxseeds (linseeds)

                                    
Flaxseeds are popular as a health food, largely due to their high content of heart-healthy omega-3 fats, fibre, and other unique plant compounds which has antioxidant properties.
Flaxseeds have also been linked to other health benefits such as improved digestion and a reduced risk of heart disease, type 2 diabetes and cancer.
Ground flaxseeds are ideal because the body is better able to absorb the nutrients it contains (you can grind whole flaxseeds yourself!)

Flaxseeds (ideally ground) can be added to cereals, smoothies, yoghurt or bread recipes.

2. Chia seeds

                                      
The other new kid on the block are Chia seeds, which have become a breakfast essential for many people.
Chia seeds are rich in omega 3 fatty acids, fibre, along with many vitamins and minerals such as phosphorus, potassium, magnesium, thiamine, riboflavin.

They also contain antioxidants that can reduce your risk of developing several health conditions, including heart disease.
They are high in fibre and help to lower blood sugar and cholesterol levels and helps improve gut health.

Chia seeds are commonly made into chia “pudding” by adding milk (any of your choice), fruits and nuts. They can be sprinkled into yogurt or added to breakfast cereals, salads, and smoothies.

3. Sunflower seeds

                              
Sunflower seeds are a good source of protein and monounsaturated fats.

They also provide many vitamins and minerals such as magnesium, manganese, selenium, copper, zinc, folate, vitamin E and many other compounds that have been shown to reduce the risk of heart disease and certain forms of cancer.
They're wonderful sprinkled on oatmeal, smoothies, and incorporated in muffins and homemade bread.

4. Pumpkin seeds (pepitas)

Pumpkin seeds are a good source of protein, monounsaturated fats, omega 6 fatty acids, phosphorus, magnesium and manganese.

They also contain phytosterols, which are plant compounds that may help lower blood cholesterol levels.

Did you throw away all your pumpkin seeds when you last made a salad or chutney? Next time keep them in your dish.
If you really have to remove them, then collect them, wash them, dry them, roast them and enjoy them as a snack, because in the shops a packet of pumpkin seeds will cost you the price of a fresh local pumpkin!

Pumpkin seeds are used as a garnish in salads. Alternatively, it can be ground into sauces for texture and flavour. It is also sometimes used in baked goods such as breads and muffins.
So next time you feel the urge for a snack, ditch those crisps and have a handful of seeds.

Thank you for joining us this week on our Eat for Our Health page. Look us up on Social Media – Eat for our health Seychelles on Facebook and @eat4ourhealth on Instagram.

And don't forget to drop us a little email on myhealthyplatesc@gmail.com and let us know how you're doing with these ideas, or better still, share your favourite dishes or tips.

Yours in health
The E4OH Team