Three Tips for Incorporating Seeds Into Your Diet

29 September, 2020
Seeds are a great source of lipids and essential nutrients. Keep reading to find out more about the health benefits of incorporating them into your diet in order to maximize their nutrients.

Incorporating seeds into your diet is one of the nutritional strategies you can apply to improve your overall health. In general, grains and seeds have become very popular due to their nutritional value.

Not only are they nutritious, but they also add a crunchy touch to your meals. In that respect, their added value is also organoleptic – they improve your perception of your food.

In this article, we’ll explain these two points in detail so you can consider them and begin to include them in your diet. Check them out!

The health benefits of seeds

Seeds are characterized by their high lipid content. Most of these are unsaturated in nature, though, and this is why they aid in the prevention of cardiovascular disease.

A review published in The Cochrane Database of Systemic Reviews reflects upon this association. In fact, it’s about the properties of unsaturated fats when it comes to reducing the risk of heart attacks and deaths from coronary heart disease.

It isn’t only possible to find these nutrients in the seeds, of course. Actually, vegetable oils, oily fish, and oily fruits like avocado are also rich in unsaturated fats.

Similarly, many of the seeds you can find in most markets also have high protein content. It’s a vegetable protein, of less biological value than that of animal origin. However, they’re still good for completing your daily intake of this macronutrient. Keep in mind that ensuring adequate protein intake reduces the risk loss of muscle mass, according to research published in the journalNutrition Research.

Six bags of seeds.
The incorporation of seeds into your diet is a preventive measure for cardiovascular health.

Check out these Four Breakfasts with Chia Seeds You’ll Love

Incorporating seeds into your diet

As we mentioned above, this article will tell you how to incorporate seeds into your diet in a practical simple way. Thus, you can increase their volume in your daily meal plan without too much effort just by following these tips.

1. Bowls of cereal and shakes

One of the best ways to include seeds in your diet is by incorporating them into your breakfast cereals and shakes. You can also have them as a snack.

There’s a diverse amount of ingredients you can also add such as vegetables and fruit as well as milk or vegetable drinks. Add the seeds as a crunchy decorative garnish with a high nutritional contribution.

Don’t exceed the healthy recommended intake of seeds. As we mentioned above, they’re rich in fat and thus high in calories. Eating too many can lead to an energy imbalance in your diet.

Furthermore, it could lead to weight gain, which harms health, according to a study published in Circulation Research. Overweight and obesity are cardiovascular risk factors that also promote the development of metabolic disorders, such as diabetes.

2. Yogurt is great for incorporating seeds into your diet

Another way to incorporate seeds into your diet is by increasing your consumption of yogurt. This type of dairy product goes great with nuts and seeds.

Mixing it all creates a bowl of high nutritional value in terms of lipids and proteins. Also, the result is low in carbohydrates, making it suitable for those who follow a ketogenic diet.

The richness in micronutrients of this type of meal is another added value ​​of incorporating seeds to yogurt. Also, the calcium levels in your body will increase and positively affect your bone tissue, thus preventing osteoporosis.

3. Seeds in vegetable creams

Finally, you can incorporate seeds into any creme of vegetables. These types of soup usually have a high content of vitamins, minerals, and antioxidants.

Thus, you’ll increase your protein and lipid intake by also adding seeds. The result is a much more wholesome meal, no doubt.

As you can see, there are different types of seeds you can incorporate into purees, depending on the organoleptic characteristics and flavors you wish to obtain. For instance, sesame seeds are a common option and so is chia. These latter ones are much smaller and will improve the texture of any plate.

Six bags of seeds.
You can incorporate seeds into your diet by adding them to cereals, yogurt, and creamy soups.

You may also be interested in Natural Benefits and Remedies of Fennel Seeds

Incorporating seeds into your diet is great to enhance their nutritional value

Seeds can increase the supply of certain nutrients that are essential for the proper functioning of your body. Remember, you’ve got to consume them in moderation as they’re sources of energy and can greatly impact your caloric balance.

Finally, try them in yogurts, shakes, and creamy soups. Play with the many varieties you find at your local market and stick to the ones you like the most. You can also make all sorts of combinations to further enhance the nutritional value of your meals.

Enjoy them!

  • Abdelhamid AS., Martin N., Bridges C., Brainard JS., et al., Polyunsaturated fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2018.
  • Naseeb MA., Volpe S., Protein and exercise in the prevention of sarcopenia and aging. Nutr Res, 2017. 40: 1-20.
  • Ortega FB., Lavie CJ., Blair SN., Obesity and cardiovascular disease. Circ Res, 2016. 118 (11): 1752-70.
  • Guzmán, Rafael González, and Julián Alcalá Ramírez. “Enfermedad isquémica del corazón, epidemiología y prevención.” Revista de la Facultad de Medicina UNAM 53.5 (2010): 35-432.
  • Armeno, Marisa, et al. “Consenso nacional sobre dieta cetogénica.” Rev Neurol 59.5 (2014): 213-23.
  • Torresani, MARÍA ELENA. “Enfoque nutricional en la prevención de la osteoporosis.” Actual Osteol 3 (2007): 76-80.
  • Di Sapio, Osvaldo, et al. “Chía: importante antioxidante vegetal.” (2008).
  • Calañas-Continente, Alfonso J., and Diego Bellido. “Bases científicas de una alimentación saludable.” Revista de Medicina de la Universidad de Navarra (2006): 7-14.