The most amazing source of nutrients: SEEDS!

Last week we discussed nuts as a balanced snack. This week, our blog is all about the most wonderful little powerhouses of nutrients and energy: Seeds!

• Seeds, like nuts, are high in fibre, protein and fat. So a tablespoonful of seeds can help balance your blood sugar levels and increase the feeling of satiety between meals.
• Chia and flax seeds contain the highest levels of fibre while pumpkin and hemp seeds contain the lowest. Chia seeds are also the less caloric providing 49Kcal in every spoonful, almost 30% less than hemp which contain the highest levels of calories. Most seeds contain soluble fibre which helps prevent constipation and reduce cholesterol levels but flax seeds and chia seeds also contain good levels of insoluble fiber, which helps maintain a healthy intestinal flora.
• Hemp and pumpkin seeds are very high in protein although they contain comparatively lower levels of fibre. Only chia and hemp seeds contain complete protein, made up of all nine essential amino acids such as that found in meat, eggs or fish.

This type of complete protein makes chia and hemp seeds is a good substitute in vegan diets together with soy, quinoa, avocado and beans with rice.

FAT IN SEEDS

Seeds contain a fairly high level of fat which also increases their energy contribution. Hemp and sesame seeds boast the highest fat levels and provide approximately 60Kcal and 5-6g of fat per tablespoon, 30% more than the same amount of cheese.

However, not all seeds contain the same type of fat:

• Most seeds contain a low proportion of saturated fat, which has been linked to cardiovascular disease. The exception is sesame seeds and pumpkin which contain as much saturated fat as the same amount of sirloin steak.
• Sesame and sunflower seeds contain good levels of monounsaturated fats that help maintain healthy heart and arteries.

Seeds also present high levels of polyunsaturated fats including:

omega-3, which promote the integrity of cell membranes and whose deficiency increases the incidence of depression and low resistance to stress, and omega-6 that are necessary for growth and development and to maintain a healthy brain function.

Omega-3 fats have anti-inflammatory properties and omega-6 pro-inflammatory. In general, modern diets can contain too much omega-6 fat found in meats, processed foods, vegetable oils, nuts and sesame, pumpkin, sunflower and hemp seeds versus omega-3 fats found in oily fish, chia and flax seeds.

NUTRIENTS

Seeds contain minerals such as magnesium, needed for muscle relaxation, and vitamin B1 necessary for energy production and a healthy nervous system.
Chia and sesame seeds contain good levels of calcium and therefore are a good alternative for those who avoid dairy products.
Sunflower seeds contain vitamin E, a potent antioxidant and hemp seeds are rich in folic acid.

HOW TO ENJOY SEEDS IN OUR DIET

IN BREAD AND BAKING: Add a few tablespoons of seeds to your bread dough and muffin or cake batter.

IN CEREALS AND YOGURT: Grind flax seeds first because the outer layer is too hard for us to digest and add to muesli, yogurt or soups.

IN SALADS: Lightly toast some sunflower, pumpkin and chia seeds until they start popping and sprinkle on a leaves, tomatoes and beetroot salad. Dress with extra-virgin olive oil, lemon and salt and voila, lunch is ready!

IN SOUPS: add toasted pumpkin seeds to roast and spiced pumpkin soup.