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Seedy Superfoods

Writer's picture: Jo AndersonJo Anderson

 


Seeds are superfoods – they’re packed with a wide variety of nutrients and can easily be added to all kinds of dishes, from breakfast cereals and bread to stir fries and salads. As a food type, they can help support healthy hearts, bones, muscles and immune systems.


They're also a great source of dietary fibre – and with the average UK adult consuming only about half the recommended amount, adding seeds to your diet is an easy way to boost your fibre intake. Getting enough fibre in your diet can reduce your risk of heart disease, stroke, type-2 diabetes and bowel cancer, and improve your blood pressure and cholesterol levels.


At The Green Gram we sell several types of seeds, many of them organic. Here are a few of the benefits of each kind.


Chia seeds in particular have a high fibre content, and are a good source of ALA, an omega-3 fat important for heart health. They also contain all nine essential amino acids the body needs to build protein, and key minerals needed for healthy bones. When in contact with water, they swell up and can be used as an egg replacement. They’re the binding agent in our delicious Five Seed Cracker recipe and can be mixed with plant milk to make a healthy chia pudding for breakfast.


A couple of tablespoons a day of linseeds, also known as flax seeds, can help lower blood pressure and improve your skin. Featured in an episode of Radio 4s Just One Thing, Michael Mosley recommends adding ground linseeds to your breakfast, salads or to your cooking. Whole linseeds tend to pass stright through the gut, but grinding them releases all the nutrients, maximising the benefits. It's best to grind the seeds as you need them otherwise they begin to lose their potency, but if you do need to store ground linseeds then keep them in the fridge.


Whilst poppy seeds are known to contain many minerals needed for a healthy diet, and are a source of protein and antioxidants, there has been very little research into their health benefits. This is in part due to the association with the opium trade: many countries chose to restrict or even ban the import of poppy seeds for food use, even though the seeds themselves don't contain opiates. They are however very tasty and make a flavourful addition to soups, salads, breakfasts and, of course, lemon and poppy seed cake!


Of all the seeds, pumpkin seeds have one of the highest protein contents and are rich in magnesium and tryptophan. Tryptophan is needed for serotonin production – a ‘feel good’ hormone which promotes sleep - so a handful of pumpkin seeds in the evening may help you fall asleep and wake feeling more rested! They’re also high in antioxidants and omega-3 fats, so are a great allrounder when it comes to healthy snacks.


Sesame seeds are a great source of iron and a tablespoon of them sprinkled on a meal could provide 10% of your daily requirement. 100g of sesame seeds contains more than your daily requirement of calcium and magnesium - needed for healthy bones - and around 17g of protein. While 100g of sesame a day is probably too much for most people, adding a tablespoon or two to your meals will definitely help meet your needs!


Sunflower seeds contain essential nutrients which boost immune system health, bone strength and brain function. Full of vitamin E, folate and other antioxidants, they can help lower levels of inflammation in the body, protecting it from age-related disease development. They have a delicious nutty flavour and are great sprinkled on granola or muesli.


It's so easy to incorporate seeds in your diet, and the health benefits are clear. Supermarkets usually sell them in small, 100g plastic 'grab bags' at inflated prices. Why not add some to your shopping list next time you visit The Green Gram - save money and cut plastic waste at the same time!



 


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