Hope you are enjoying the sunny Sunday and having a good weekend. We have started to incorporate seeds into our dietary and nutritional advice - why you might ask?
Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fibre, healthy monounsaturated fats, polyunsaturated fats and many vitamins, minerals and antioxidants.
When consumed as part of a healthy diet, seeds can also help reduce blood sugar (great for pre-diabetics or diabetics), cholesterol and blood pressure.
So, here is a quick list of the Top 5 Super Seeds you can incorporate into your daily intake, whether it's for a bit of crunch in your soup or salad, or to add on to your poached eggs on wholemeal toast.
1 - Flaxseeds
Also known as linseeds, flaxseeds contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body. They are an excellent source of fibre, omega-3 fats, protein, B1, magnesium and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.
2 - Chia Seeds
Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.
Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal and reducing the appetite.
3 - Sesame Seeds
Sesame seeds are a great source of protein, fibre & monounsaturated fats. They're also high in lignans, which may help improve sex hormone status for estrogen. Sesame seeds can help reduce inflammation and oxidative stress, whilst reducing inflammation and boosting aerobic capacity.
4 - Sunflower Seeds
Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.
5 - Pumpkin Seeds
Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats. They are the highest seed commonly available for protein and are great in salads or soup. These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients. They are also great for helping with heart health, prostate & urinary disorders, and help increase the good cholesterols (HDL) whilst reducing the bad ones (LDL).
You can find these seeds for a fairly cheap price in most supermarkets - it doesn't have to be an expensive health foods shop. Try incorporating one of these seeds into your diet and see if you feel the benefits.
Thanks for reading,
The Slim Transformation Team