Nutritionists consulted by Good Housekeeping highlight six plant-based options that improve the nutritional value of your meals and benefit your heart, metabolism and digestion.
Experts recommend consuming one to two tablespoons of seeds per day to take advantage of their health benefits .
In the world of superfoods, seeds have gained notoriety as one of the most complete and concentrated plant sources of nutrients.
Despite their small size, these nutrients provide high protein density, as well as fiber, healthy fats and bioactive compounds that benefit various body systems.
In fact, the nutritionists we consulted emphasize its key role in a balanced diet, especially for those seeking plant-based sources of protein.
Adiana Castro, metabolic nutritionist, emphasizes that seeds are “an inexhaustible source of nutrients” because they contain protein, antioxidants, vitamins, minerals and healthy fats.
She adds that the combination of protein and fiber helps regulate appetite and glucose levels, prolonging satiety and promoting a healthy gut microbiome. They are also naturally low in saturated fat.
Lena Beal, a spokesperson for the Academy of Nutrition and Dietetics, notes that seeds contain phytosterols and lignans, compounds that have anti-inflammatory properties and have positive effects on cholesterol levels, the immune system, cardiovascular system and bone health.
Below are six of the most recommended seeds in terms of their protein content, along with expert advice on how to incorporate them into your daily diet:
1.Hemp seeds
According to the Department of Agriculture, these seeds of the Cannabis sativa plant, which have a remarkable nutritional profile (without psychoactive effects), contain about 9.5 grams of protein per three tablespoons.
The flavor is mild and slightly nutty. They are also rich in polyunsaturated fatty acids such as omega-3 and omega-6 and fat-soluble vitamins such as E, D and A. Studies cited in the article demonstrate their antioxidant, antimicrobial and anti-inflammatory properties.
2.Pumpkin seeds
These seeds, also known as pumpkin seeds, contain 8.6 grams of protein per ounce (158 calories). They are an important source of magnesium, which helps control blood pressure, and zinc, which is essential for immune system function.
Pumpkin seeds contain magnesium and zinc, which are essential for the immune system and bone health.
Some studies show that plant compounds present in the seeds may have anti-diabetic and anti-cancer properties.
3.Sunflower seeds
These small seeds contain 5.5 grams of protein per ounce (165 calories) and are a source of vitamin E, B vitamins and minerals such as copper, magnesium and pantothenic acid.
Sunflower seeds are a source of vitamin E, copper and pantothenic acid, which prevent muscle cramps
According to a study cited in the publication, the latter has shown potential to reduce the incidence of muscle cramps.
4.Chia seeds
Chia seeds, native to Mesoamerica, contain 4.7 grams of protein and nearly 10 grams of fiber per 28 grams (138 calories).
Chia contain fiber, antioxidants and omega-3s that promote intestinal transit and feelings of satiety
Geiger notes that they are also a source of complete plant protein. Its inclusion in the diet provides a sense of satiety and promotes intestinal transit, and it contains a significant dose of antioxidants and omega-3.
5.Flax seeds
Ground or whole flax seeds contain about 3 grams of protein per two tablespoons, its richness in fiber and omega-3 fatty acids helps lower cholesterol, ease constipation and prolong satiety.The flavor is mild and reminiscent of walnuts.
Flax, rich in fiber and omega-3, plays a key role in lowering cholesterol and relieving constipation
6.Sesame seeds
Although sesame seeds are best known for their decorative use in bread or as an ingredient in tahini, they contain 1.6 grams of protein per tablespoon (52 calories).
Known for their high nutritional value, sesame seeds are ideal for adding to healthy and flavorful dishes.
In addition to their protein profile , they contain vitamins, minerals such as selenium, associated with the prevention of chronic diseases, as well as compounds with antioxidant, hypolipidemic, anti-inflammatory effects, as well as liver and cardiovascular protection.
How much is recommended to consume?
Geiger recommends consuming one to two tablespoons of seeds per day to get significant benefits without overdosing. Castro agrees, noting that even a small amount can make a difference in terms of nutritional value.
However, it should be noted that excessive consumption (more than five to six tablespoons per day on a consistent basis) can cause side effects such as abdominal bloating, gas or constipation, especially in people with sensitive bowels.
Nutritionists recommend adding chia seeds to your oatmeal to increase the fiber and protein content of your breakfast cereal
The seeds can easily be added to a variety of dishes. Geiger suggests adding chia or flax seeds to oatmeal, smoothies, or baked goods (in the case of flax seeds, as an egg substitute).
Beal recommends sprinkling hemp seeds on yogurt or salads, and adding sunflower seeds to granola or fruit dishes.
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