Super healthy seeds

Seeds are one of nature’s superfoods –they’re rich in protein, fibre, healthy fats, minerals and vitamins. Here’s how you can incorporate them into your diet.

Chia Seeds

These tiny seeds are rich in protein, antioxidants and omega-3 fats, which makes them effective at lowering blood sugar, reducing risk factors for heart disease and supporting bone health. Chia seeds can be mixed in juices, yoghurt and milks to create a filling pudding, or used as a topping for oats or rice. Their ability to absorb water also makes chia seeds a great binding agent.

Flaxseeds

Also known as linseeds, flaxseeds are an excellent source of fibre, alpha-linolenic acid (ALA) and lignans. Because their skin is difficult to digest, it’s best to eat ground flaxseeds. To keep flaxseed meal fresh, store it in the fridge or freezer. Flaxseed meal can be added to smoothies, porridge, muesli, soups and baked goods, or used as a substitute for breadcrumbs or a thickening agent.

Hemp seeds

It’s worth giving these lesser known seeds a go. Hemp seeds contain all nine essential amino acids, making them a complete protein source and one of the most nutrient-dense seeds. Their mild, nutty flavour makes them a tasty addition to rice, salads and vegetable fritters. They also work well in baked goods and hemp protein powder can be used as a plant-based alternative to whey protein

Pumpkin seeds

One of the most commonly consumed seeds, pumpkin seeds are packed with phosphorus and healthy fats, which help to improve heart health. Pepitas are the shell-less variety often found in muesli. Enjoy them as a crunchy topping, or as a stand-alone snack when roasted with olive oil, salt and your choice of seasoning. Pumpkin seeds are also an affordable substitute to pine nuts when making pesto.

Sesame seeds

Available in black and white varieties, sesame seeds are a staple in both Asian and Middle Eastern cuisines. The seeds are a great source of lignans and may also reduce inflammation and oxidative stress. You’ve probably consumed sesame seeds in tahini, the nutty paste used in hummus, but they can also be used in baking, smoothies, and as a topper for stir-fries and avocado on toast.

Sunflower seeds

Sunflower seeds are known for their anti-inflammatory benefits thanks to their high levels of monounsaturated fats and vitamin E. They are also high in protein, making them a filling snack. Enjoy them salted or honey-roasted, or in a couscous salad. Sunflower butter is also used as a nut-free alternative to peanut butter. If you buy the seeds with shells, make sure you remove them before eating them.