Some people regard seeds as one of the ultimate “superfoods” and they’re such a top source of energy and nutrients like protein, fibre, iron, vitamins and omega-3 fatty acids. Here are five mighty seeds to add to your diet, all available from Montagu stores nationwide http://bit.ly/MDFNStores
1. Pumpkin seeds
- Are lower in fat than most other nuts and seeds
- They are a good source of fibre, magnesium and potassium, and an excellent source of protein, iron, phosphorus and zinc
- Eat them in both sweet or savory dishes, such as toasted and sprinkled over a fresh salad
- One ounce of pumpkin seeds contains 153 calories
2. Sesame seeds
- Are an exceptional source of calcium, and a very good source of protein and magnesium
- They are rich in B vitamins, especially niacin and folate. They also contain iron and zinc
- Look out for sesame seed paste (Tahiti), or halva – a sweet made from sesame seeds and often found in health food shops
- One ounce of sesame seeds contains 177 calories
3. Sunflower seeds
- They are a good source of potassium and phosphorous
- They also contain protein, B vitamins, iron, calcium, zinc, and selenium
- And they are one of the best sources of vitamin E
- They can be sprinkled over salads or smoothies.
- 1 ounce of sunflower seeds contains 165 calories
4. Chia seeds
- Chia Seeds Are Loaded With Antioxidants
- Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.
- By weight, they are about 14% protein, which is very high compared to most plants.
- Chia seeds are high in several nutrients that are important for bone health.
5. Flax seeds
- Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.
Ideas for benefiting from healthy seeds
- Eat seeds as your daily mid-afternoon snack
- Grind up nuts or seeds and add to smoothies or fruit juice
- Toss a handful of seeds over oatmeal, salads, or curries
Visit a Montagu store near you for healthy lifestyle ingredients http://bit.ly/MDFNStores