The nutritional benefits of seeds

There was a time when a snack meant a biscuit or a chocolate bar, maybe an apple if you were more health-minded. When that energy dip inevitably arrived, we happily reached for a sweet snack and a quick sugar rush was delivered to keep us going until the next mealtime.

But, as we further our education about nutrition and as more and more food items become readily available to us, we now tend to reach for a more wholesome snack when the batteries are running low.

One such healthy snack item enjoying a moment in the spotlight are seeds, a central part of the current healthy eating movement. Just a handful of seeds such as chia or pumpkin can provide the body with a stack of vitamins and minerals, plus a slow-burning release of energy, and a dose of protein that keeps us feeling fuller for longer.

Like nuts, there is a variety of seeds in the aisles at Spinneys, all of which provide colour, texture, flavour and a welcome shot of nutrition when added to other healthy foods in your diet. Certainly one of the trendier seeds in the market today are chia.

Tiny, black and dry, chia seeds swell when added to any liquid and take on a wonderfully gelatinous texture. This increases their volume and, as a result, makes them a filling ingredient that’s packed with health benefits.

A superfood from Mexico, chia seeds have a mystical aura. According to the Aztec people from centuries ago, they are thought to have healing and fortifying properties. In fact, in the ancient Mayan language ‘chia’ means ‘strength’. Porridge is made more protein-heavy with a handful of chia seeds, while smoothie bowls can be decorated with a carefully-placed stripe of the seed that’s high in omega-3.

When it comes to healthy fats, pumpkin seeds should be your first port of call and are a key weapon in tackling heart disease. Rich in fibre, antioxidants, magnesium, and protein, these green flat seeds have a pleasant, nutty taste and have been linked with preventing lung, breast, prostate and colon cancer. The amino acid tryptophan in pumpkin seeds can also aid sleep.

Flaxseed are a hard and shiny brown seed but when milled or crushed into a gritty powder they can be greatly beneficial for digestive health. Also good for skin and hair, flaxseed is a tasty addition to smoothies and cereal.

Sesame seeds are perhaps most familiar when embedded on a burger bun. But they’re also hugely popular in Far Eastern cuisine as they can be added to stir frys and look great when sprinkled on Asian salads or tossed over steamed broccoli. If gently roasted for a few minutes, more nutty flavour will emerge. Often found covering bread sticks and crackers, sesame seeds are a popular ingredient in granola bars and, when made into a paste, they form tahini, which can be combined with roasted vegetables or used a substitute for hummous.

Introducing sesame seeds into your diet helps to combat cholesterol, heart disease, diabetes, and arthritis as they can protect cartilage. High in fibre and low in carbohydrate, sesame seeds contain 5g of protein per 30g and are high in magnesium, which can lower blood pressure. Calcium and zinc are also present, which can help to boost your immunity and antioxidants.

Beautiful yellow sunflowers yield the black and white striped seeds that are a traditional snack for baseball fans in America while watching a game. Prize off the shell to reveal the seed inside and a tasty snack is guaranteed that’s high in vitamin E, an anti-inflammatory that zaps free radicals. Thanks to their rich supplies of magnesium, sunflower seeds can also help to ease the symptoms of asthma and promote bone health.

They may be small, but when it comes to healthy eating, seeds punch way above their weight.