With all the talk about what to exclude from your diet, there is hardly any discussion on what to 'include' in your diet. There are so many food sources out there that have tremendous nutrition value and should make it to your daily food intake. One such source are 'seeds' which are often neglected despite the fact that they are of a high nutritional value. Here are a few examples of seeds that you should include in your diet.
1. Hemp Seeds© Thinkstock
This seed deserves a special mention for people who are vegan and are always looking for a good protein source. Hemp seeds are a boon for vegans. They contain around 10 gms of protein in a single serving of 30 grams. Another good reason to include hemp seeds in your diet is the ratio in which Omega 6 to Omega 3 is present in them. The ratio is around 3:1 which is a very good ratio and thus makes it a very good source of fatty acids too. People also use hemp seeds supplements because of this reason. The only problem with hemp seeds is its limited availability as off now. However, you can order it online as well.
2. Flax Seeds© Thinkstock
Flax seeds are now commonly available in various forms such as powdered or uncrushed seeds. It is also available in the form of supplement as Flax seed oil caplets. Flaxseeds are a very good source of Omega 3 fatty acids. One serving of flaxseeds gives around 6.5 gms of omega 3 fats and 7.8 grams of fiber, making it an essential food source that should be included in healthy diet.
3. Chia Seeds© Thinkstock
Chia seeds are quite similar to flaxseeds when it comes to nutrition value. They are also a good source of omega3's and fiber. They provide more than 10 grams of fiber in a single serving of 30 grams and around 5 grams of Omega 3 fatty acids. They are also a good source of polyphenols which is an important antioxidant. A study published in U.S. National Library of Medicine in which around 20 people participated showed positive results of chia seeds supplementation on diabetes and blood pressure. After 12 weeks, the participants reduced blood pressure and levels of several inflammatory chemicals responsible for heart disease.
4. Pumpkin Seeds© Seriouseats
One of most commonly available and widely used seeds, i.e. pumpkin seeds provide round 8 grams of protein in a 30 gram serving. However, the amino acid profile is not complete. So if you are thinking of including it in your diet as a good protein source, it wouldn't be of much help. However, it is good source of monounsaturated fats, omega 6, manganese and magnesium. They are also a good source of phytosterols which have been proven to be helpful in reducing blood cholesterol in various studies.
The Final Word – Seeds can easily be included in daily diet. You can add them to your breakfast dishes like an omelet, oats, muesli or snacks like yogurt, salads etc. Not only are they a good source of essential fatty acids but they are also a good source of protein, fiber and antioxidants.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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