Good things come in small packages. If you’ve ever sat in the stands watching a baseball game feasted on sunflower seeds—many MLB stashes are full of buckets of them—you already know the fun of these simple snacks. Edible seeds can be a food powerhouse containing nutrients such as vegetable protein, the basicand fatty acids vitaminsAnd minerals – plus they can be great alternatives for people with nut allergies.
The edible seeds are like nature’s sprinkles, packed with nutrients that you can mix into yogurt or oatmeal, shake over your salad, or blend into a smoothie. You can eat them raw, roasted or roasted depending on the specific seed, and use them to increase the nutritional value of what you eat.
“Seeds are full of heart-healthy fats,” says Amy Shapiro, MS, RD, CDN. real nutrition in New York. They can also help balance blood sugar levels and hormones. “
Eat these seeds!
You only need a few tablespoons to make the most of the edible seeds, which tend to be high in calories for their size. It is better to keep your portions moderate Tanya B. FrerichMS, RD, CDN, CDE Dietitian Nutritionist sweet novembera.
1. Chia seeds
high in: Fiber, Magnesium, Omega 3 and Phosphorousselenium
Chia seeds are among the The richest plant sources Of the omega-3 fatty acids on Earth. It is also full of fiber and a number of minerals. Babies born in the ’80s got their introduction to chia sprouts with kitschy, Terra Cotta Pet Farmers (Be grateful you got a file Tamagotchi). It’s actually the same as chia seeds, but you shouldn’t snack on the package that came with your Chia Pet because it’s not approved for consumption.
Edible chia seeds were a staple crop in ancient Mexico and Guatemala, and were offered to the Aztec deities. Now they respect them Superfood the condition. Chia seeds can even absorb 12 times their weight in liquid, which is what helps make it chia pudding Or thicken a juice,” Frerich says. “But they don’t need to be soaked; You can sprinkle it directly on salads or cereal.”
2. Pumpkin seeds
high in: Magnesium, Phosphorous and Zinc
In addition to providing healthy fats and fiber, pumpkin seeds are a good source of protein. In Greece, where Mediterranean diet Helps promote heart health, Roasted pumpkin seeds It is a popular snack called “passatempo” or pastime.
“Although roasted pumpkin seeds are delicious, they contain healthy fats begin to collapse After 20 minutes of microwave roasting,” Frerich says. “Limit the microwave roasting time to about 12 minutes for the best nutritious results.” Eating the shells with the seeds can also increase the amount of fiber and zinc you get from the pumpkin seeds.
Flax seeds such as chia and hemp seeds Among the richest sources of alpha-linolenic acid (ALA), which is an omega-3 essential fatty acid. Besides these “good fats,” they provide soluble and insoluble fiber and Peel. “Legans are powerful antioxidants,” Shapiro says. In fact, flaxseeds contain 75 to 800 times more than peels Than many other plant foods.
Recent studies have positively linked flaxseed Cardiovascular healthAnd the Blood sugareven Some types of cancer. One of the common mistakes people make with flax seeds is to eat them whole. “You have to eat ground flaxseed so that your body absorbs the omega-3s,” Frerich says. “Could you Buy ground flaxseed From the store, but it has a shorter shelf life than whole, so as an alternative, you can easily grind it at home in a spice or coffee grinder. “
4. Hemp seeds
high in: Magnesium, Phosphorous and Zinc
Unlike poppy seeds, which in very rare cases may cause you to Failed doping test Because of the tiny amounts of morphine, hemp seeds won’t cause you problems – or make you high. It is true that hemp is a relative of marijuana in the cannabis plant family, but it contains a lot Lower concentrations of THC.
In addition to being rich in magnesium, hemp seeds are also easier to digest From some grains, nuts and legumes. They also brag Anti-inflammatory propertiesAnd that’s why they are sometimes recommended For people with eczema, according to Shapiro. They also provide some heart-healthy omega-3s, Fiber, Iron and Potassium.
5. Sesame seeds
high in: Calcium, Iron and Magnesium
Sesame seeds are obtained from a flowering plant, and grow in long pods resembling okra. They have a delicious nutty flavor that makes them a popular topping in everything from sushi rolls to bread. It provides antioxidant power Peelprotein and other minerals.
Tahini paste, which helps transform chickpeas into delicious hummus and is a great base for delicious salad dressing, is made with ground sesame seeds. The Japanese also make a tahini-like paste called “nirigoma”. As an alternative to nuts, tahini has recently become a hot ingredient for nutty flavor.
6. sunflower seeds
high in: Phosphorous and Vitamin E
Connects baseball traditions to history sunflower seeds In the dugout to a healthy swap for chewing tobacco. However, unlike chaw, sunflower seeds Rich in Vitamin Ewhich acts as a force Antioxidants In the body, it has been proven to have benefits endurance exercise. Sunflower seeds are also a good source of vitamin B6, zinc and iron.
Vitamin B6 Helps support immune and protein metabolism, and some studies He even linked it to reducing PMS symptoms. Therefore, this cheerful field of sunflowers can make you feel brighter.
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