Three Tips On How To Incorporate Seeds Into Your Diet
Seeds are a great source of lipids and essential nutrients. Today we’re going to explain to you how you can incorporate seeds into your diet to get the most out of their health benefits and all of their nutrients.
Incorporating seeds into your diet is one of the nutritional strategies you can use to improve your overall health. Because of their excellent nutritional value, grains and seeds have become very popular in recent years.
But they’re not just nutrients. They also add a crispy component to your meals. Therefore, they also offer you an organoleptic added value – they improve your sensory perception of your food.
In today’s article, we’re going to take a deep look at these two aspects so you know why you should include seeds in your diet .
Just read on and find out more about it!
The health benefits of seeds
Seeds are characterized by their high lipid content. Most of these fats are unsaturated, which is why they help prevent cardiovascular disease.
An article published in the Cochrane Database of Systemic Reviews sheds light on this connection. It highlights the properties of unsaturated fats when it comes to reducing the risk of heart attacks and deaths from coronary artery disease.
But of course these nutrients are not only found in seeds. Because vegetable oils, fatty fish and fatty fruits such as avocados are also rich in unsaturated fatty acids.
In addition, the seeds, which you can buy in almost all supermarkets, are high in protein. However, it is vegetable protein, which has a lower biological value than animal protein.
Nevertheless, this protein is also well suited to meet your daily needs for this macronutrient. Always remember that adequate protein intake will reduce the risk of losing muscle mass. This is evident from a study published in the journal Nutrition Research .
This is how you can incorporate seeds into your diet
As we mentioned earlier, in this article we want to show you how you can incorporate seeds into your diet in a simple and practical way. This will allow you to increase your daily intake of these products with little effort. If you follow the tips below, it will be very easy for you.
1. Seeds in breakfast cereals and in shakes
One of the best ways to include seeds in your diet is to simply eat them at breakfast. Add it to your breakfast cereals and shakes. You can also enjoy them as a snack between meals.
You can also combine them with vegetables and fruits and consume them with milk or plant-based drinks. Or you can simply sprinkle them over your meals and benefit from their high nutritional content.
In addition, excessive consumption could lead to weight gain, which in turn is harmful to your health. This comes from a study published by Circulation Research . Overweight and obesity are cardiovascular health risk factors, which also promote the development of metabolic disorders such as diabetes.
2. Yogurt is great if you want to incorporate seeds into your diet
Another way to include seeds in your diet is to eat more yogurt. This dairy product can be perfectly combined with nuts and seeds.
Mixing yogurt with seeds or nuts will result in a meal that is high in nutritional value in terms of fats and proteins. In addition, it is low in carbohydrates, which also makes it a suitable option for people on a ketogenic diet.
The high content of micronutrients is another added value that this food combination offers. You can also increase your calcium intake, which in turn has a positive effect on your bone health and helps prevent osteoporosis.
3. Seeds in vegetable cream soups
Finally, you can add seeds to any vegetable cream soup. These soups are usually high in vitamins, minerals, and antioxidants.
As a result, if you fortify them with seeds, you will increase your protein and lipid intake. You will undoubtedly get a fuller meal as a result.
There are many different types of seeds that you can add to purees and soups. They differ, among other things, in their organoleptic properties and the taste they give the food. Popular options are, for example, sesame seeds or chia. They will improve the texture and taste of any meal.
When you incorporate seeds into your diet, you can reap all of their benefits
Incorporating seeds into your diet can increase your intake of certain nutrients that are vital to all of your physical functions. However, you should consume them in moderation, as they are a very good source of energy and can have a major impact on your calorie balance.
Add healthy seeds to your yogurt, shakes and cream soups. Be inspired by the variety of seeds available and choose the ones that you like best. Or you can simply combine different types to add even better nutritional value to your meals.
Good Appetite!
