Nov 16 , 2020
Supercharge your health with these superseeds!
Seeds are great sources of fiber, and when consumed as a part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure!
Tiny seeds packed with a nutritional punch - here are some of the seeds that you SHOULD be adding to your daily diet.
—are high in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. The superseed’s calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides, the bad fats in your blood that can cause heart disease. Their soluble fiber helps decrease cholesterol, stabilize blood sugar, and make you feel full longer
Taste profile: Mild, nutty flavour. Crunchy and dense.
Eat them: Add to smoothies, yogurt, cereal, salads, or muffin batter.
Tip: Chia seeds can hold up to 12 times their weight in liquid. Best to consume after soaking, as when eaten dry they can absorb water from your body causing you to become dehydrated.
These little, brown superseeds are a great source of soluble fiber, which helps lower cholesterol, makes you feel fuller longer, and aids in stabilizing blood sugar levels. Flaxseeds are packed with omega-3 fatty acid, which benefits eye and brain health, and can help lower triglycerides. High in lignans, a plant-like form of estrogen, they may also help prevent certain cancers.
Taste profile: Pleasant, nutty flavour. Crisp and chewy.
Eat them: Add the coarse or finely ground superseeds to smoothies, shakes, yogurt, oatmeal, cereal, casseroles, and when baking.
Tip: Flaxseed shells are hard, so grind them in a blender or coffee grinder first. Otherwise the seeds can pass through your body undigested, prohibiting the absorption of the seeds’ valuable omega-3 content. Keep ground flaxseeds in an airtight container in your refrigerator.
These superseeds are a great source of complete protein and omega-3 and omega-6 fatty acids. They also contain phytosterols, plant-based compounds that help lower cholesterol levels.
Taste profile: Savoury, nutty flavour. Crunchy (soft hemp heart when dehulled)
Eat them: Toss in salads, shakes, or smoothies, or sprinkle over cereal or yogurt. They also add texture to baked goods.
Tip: Nutritional content will be higher if they are kept refrigerated or frozen upon opening.
Also known as pepitas, these superseeds are a source of B vitamins, iron, magnesium, zinc, and protein, and are particularly rich in the amino acid tryptophan, which may help lower anxiety. Pumpkin seeds also have high levels of essential fatty acids that help keep blood vessels healthy and lower bad cholesterol.
Taste profile: Sweet, nutty flavour. Chewy texture.
Eat them: Snack on them raw or roasted. Add to granola bars and trail mix recipes; or use to garnish soup.
Tip: Pumpkin seed oil can boost salad dressings and dips (although cooking may destroy some of its nutritional properties).
These underrated superseeds are an excellent source of B vitamins, including folate (which helps prevent birth defects), and vitamin E, a powerful antioxidant that protects cells from damage, helps maintain healthy hair and skin, and may work to prevent cancer. Sunflower seeds are also rich in protein and heart-healthy fats.
Taste profile: Mild, nutty flavour. Firm but tender texture.
Eat them: Munch them by the handful, or add them to cookie or muffin recipes, salads, and stir-fries. Avoid salted versions, which often have high levels of sodium.
Tip: Commonly eaten after removing the shell. Shells have a lot of fiber and can be eaten, but are very hard, and if not chewed well may harm the digestive tract.
The nutritional powerhouse of the wheat kernel, wheat germ is loaded with protein, iron, and B vitamins such as folate. The high fiber content of this superseed helps prevent constipation and keeps your appetite in check. And wheat germ is low on the glycemic index, so it doesn’t spike your blood sugar.
Taste profile: Toasty, nutty flavour. Grainy in texture.
Eat it: Wheat germ makes a great addition to smoothies, hot cereals, baking and cooking recipes.
Tip: With wheat germ, freshness is what counts. Because the natural oils are retained in wheat germ, refrigerate it to maintain freshness and nutrition.