Seeds Seeds Seeds.

Like nuts, seeds are a vital part of our diet. Seeds are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free. Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. My two favourite seeds that I add to my food are Flax seeds and Chia seeds, below is all the information you need!

Flax Seeds

Flax seeds are believed to be the worlds, first cultivated superfood. They are known for a number of health benefits including improving digestion, clearing the skin, lowering cholesterol, balancing hormones and promoting weight loss. Also, known as linseeds they are a small brown, tan – golden coloured seeds. They are the richest source of omega-3 fatty acids (ALA)

Nutrition Facts

Just by adding 3Tbsp. of flax seeds to your smoothies, soup, water, or meal will enrich your diet with these nutrients. Omega-3 (ALA) 6339 mg Fiber – 8 g Protein – 6 g Also contains a good amount of vitamin B6, iron, potassium, copper and zinc

Benefits

• High in Fiber, low in carbohydrates One of the most extraordinary benefit of flax seeds is that they contain high levels of mucilage gum content. Mucilage is a gel-forming fiber that is water soluble which has incredible benefits in the intestinal tract. The mucilage can keep food in the stomach from emptying to quickly into the small intestine, which can increase nutrient absorption. Also, flax seeds are extremely high in both soluble and insoluble fiber which supports colon detoxification, fat loss and reduce sugar cravings. Women should aim to get between 20 g – 30 g a day of fiber.

• Healthy skin and hair Just be adding 2 tsp of Flax seeds to your morning smoothie, will help your skin and hair appear and be healthier looking which is important for most women. The ALA fats that are in flax seeds benefits the skin and hair by providing essential fats as well as b vitamins, which will help reduce flakiness and dryness. It can also improve symptoms on acne and eczema.

• Weight Loss There have been a few studies over the years about the benefits of including Flax seeds in your diet to promote weight loss. Since flax seeds is full of healthy fats and fiber making you feel fuller / satisfied for longer. ALA fats also help reduce inflammation, this is important as an inflamed body is more likely to store and hold extra weight.

• Digestive Health Flax seeds have the ability to promote good digestive health. The ALA in Flax seeds can help protect the lining of the digestive tract and maintain good health. It is having been shown to be beneficial for people suffering from Chron’s disease or other digestive alignments, and it can help reduce gut inflammation. Just by adding 2 tsp of flaxseed oil into a glass of carrot juice will help relieve constipation

Chia Seeds

Chia seeds have become one of the most popular superfoods in the health community. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes.

The reason Chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals. Chia also contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including Sulphur, iron, iodine, magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants. Being rich in so many key nutrients, research has uncovered that regularly eating chia seed can improve your health in numerous ways.

Benefits

• Skin & Aging Essentially proving that chia seeds are one of nature’s riches antioxidants. Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.

• Digestive Health Chia is super-high in fiber, providing nearly 11 grams per ounce. Fiber is essential for your body’s ability to balance insulin levels. According to the National Institute of Health, seeds like flax and chia can be a natural blood sugar balancer due to its high fiber content and healthy fats. Being high in dietary fiber, chia helps promote bowel regularity and healthy stool. The rich fiber content in chia seeds also helps people feel fuller quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. This may explain why clinical studies have proven that chia curbs hunger and suppresses appetite, which can also lead to weight loss. Also, when consumed, chia seeds create a gelatin-like substance in the stomach. This gel-forming action is due to the soluble fiber in chia seeds and it can work as a prebiotic supporting the growth of probiotics in the gut.

• Heart Health Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

• Stronger Bones Just one ounce of chia seeds has 18% of the recommended daily amount of calcium. Calcium is fundamental in bone health and helps maintain bone strength and mass. Chia also contains boron which is another essential nutrient for bone health. Boron helps metabolize calcium, magnesium, manganese, and phosphorus for healthy growth of bones and muscles.

• Build Muscle & Lose Weight Chia seeds also rank among the top plant based sources of protein. This is another reason this super seed is great to consume for those trying to put on lean muscle, burn fat, and balance blood sugar levels. Chia seeds pack a powerful antioxidant punch to help replace some of those nutrients lost when exercising. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin. One of the characteristics that make chia so unique is that it can absorb up to 10X its own weight in water. Because of this, chia seeds can prolong hydration and improve nutrient absorption of electrolytes. This also slows digestion and keeps you feeling fuller longer reducing sugar cravings. And because chia seeds are also high in zinc, they help your body increase leptin. Leptin is a key hormone that regulates your bodies appetite, how your body spends energy and regulates how your energy levels! It also improves stamina and endurance, making chia a great source of nutrition if you are looking to get in shape.

• Dental Health With chia seeds being packed with calcium, phosphorus, Vitamin A and zinc, it’s no wonder that they are a top food to help your teeth! Calcium is the building block of your teeth and necessary for tooth health. Zinc prevents tarter by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

How to Eat Chia Seeds

Chia seeds have a mild nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3’s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

Raw vs. Soaking

There seems to be much debate as to whether you need to soak chia seeds before eating. It won’t hurt to eat them straight, but if you soak them, then you “sprout” them and it releases the “enzyme inhibitors” that are used to protect the seed. One, this makes it much easier to digest, and two, your body can then access the dense nutrients inside the seeds. In my opinion, you always want to get the most nutrition out of any food that you eat, so I prefer soaking them before adding them to my recipe or smoothie, if possible. Either way, they are still an excellent source of nutrition!

How to Soak

To soak chia seeds, simply mix them in a 1:10 ratio chia to water. That’s about 1.5 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to 2 hours. Since chia seeds can hold up to 12 times its weight in water, they are wonderful to prevent dehydration. However, if you choose not to soak them, then they can also absorb water from you during digestion. So, make sure to drink plenty of water throughout the day to keep your body hydrated.

Ground

Another option is to grind chia seeds in a coffee grinder to break down the hard-outer shell before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas. When grinding omega-3 rich seeds, however, it is important to store them in a sealed, glass container in your refrigerator or freezer.

Whole

Unlike flaxseeds, you do not have to grind chia seeds to access their nutrition. You can eat them whole and still get their “energy-packed” punch! You can even just eat a spoonful straight – but beware – they do tend to stick in your teeth!