Howdy!
Happy
Thursday! Today, I want to talk about seeds. Yep, seeds. If you have been
hanging out in the healthy living blog world long, you have probably come
across numerous articles or recipes which include chia seeds, flax seeds, and
hemp seeds. Over the past few years, these three little seeds have become
immensely popular and are often toted as super foods. But what is the big deal
about three little seeds, and what is the difference between them? Well, that
is precisely what we are going to chat about today. First up, let's talk about
probably the trendiest among them, chia seeds.
source: shape.com |
Chia Seeds
Why do I
love chia seeds? Oh, let me count the ways. These little boogers are amazing!
Not only, are the bursting with nutrition (see bullet points below), but they
are so easy to use. I love them in my oatmeal, smoothies, muffins, pancakes, cookies, water, and chia pudding. Some of
my favorite recipes, like peanut butter pumpkin chia pudding, my favorite protein oatmeal, and almond chia power balls all include these tiny seeds. So, let's get down
to the nitty gritty about why these guys are so awesome from a
health perspective.
Source: popsugar.com |
Two Tablespoons of Chia Seeds Contain:
85
calories
100% more
omega-3 fatty acids than salmon
41% of
your daily intake of fiber
6 times
more calcium than milk
32% of
your daily intake of magnesium
6 times
more iron than spinach
64% more
potassium than a banana
More
niacin than corn, rice, or soy
Double
the antioxidants found in blueberries
Health Benefits of Chia
Seeds:
Increased energy levels
Improved digestion
Better complexion – Thank
you antioxidants!
Help increase muscle tone
Boost mental sharpness
Help you sleep better at
night
Contain over 9 essential
amino acids
Can help prevent
diverticulitis
Help curb cravings by
supplying your body with necessary vitamins and minerals. Those are some pretty dang
impressive stats if you ask me. Since chia seeds don't really have any taste,
they are perfect to throw into baked goods, smoothies, or salads for an extra
punch of nutrition. I prefer to buy my chia seeds from the bulk food section at
either HEB or Central Market. They are cheaper than the pre-packaged variety,
and I can get just the right amount.
Flax Seeds
Flax seeds are pretty
awesome themselves, and definitely my favorite seed to cook with. I will often
sub 1-2 tablespoons of ground flax seeds for the equal amount of flour in a
baked good recipe to add extra fiber, protein, vitamins, and minerals. I also
love to use flax seeds in my 5 Ingredient Oatmeal Cookies, gluten free banana bread, almond flax blueberry muffins, and morning oats. I usually even sneak a tablespoon
or two in E's morning breakfast smoothie and he doesn't even know. When I use
them in smoothies or baked goods, I usually prefer ground flax seeds over the
whole seed.
Two Tablespoons Of Flax Seeds Contain:
90
calories
132% of
your DV of omega-3's
.35mg of
manganese or 17.5% of your DV
.23mg or
15% of your DV of vitamin B1
3.82g of
fiber or 15.3% of your DV
.04g of
tryptophan or 12.5% of your DV
89.88mg
of phosphorus or 9%of your DV
17mg of
copper or 8.5% of your DV
Benefits of Flax Seeds:
Can help reduce
cholesterol, including the LDL(bad) cholesterol and triglycerides.
Fight Diabetes- research
has shown that the omega-3 fat and high fiber content of flax seeds may play a
role in preventing diabetes.
Protects against cancer
Keeps you regular
Helps reduce inflammation
Can help prevent heart
disease
Improves your immune system
Helps fend off the blues
With all those benefits,
how can you resist tossing some flax seed in your next smoothie or on top
of your salad?
Hemp Seeds
Hemp seeds are relatively new to the healthy eating scene, but
they are definitely here to stay. They are one of the most nutritious seeds
around, and are even a complete protein. Hemp seeds contain a balance of
proteins, essential fats, vitamins and enzymes, while still being low in sugar,
starches and fats. These seeds vary from flax seeds and chia seeds, in that
they have a pretty unique flavor. To me, they taste nutty and maybe even
slightly buttery. I love them on top of my salads or stir frys for an extra
dose of protein and healthy fats.
Three Tablespoons Of Hemp Seeds Contain:
174 calories
7.5 g Omega-6 LA
3,0g
Omega-3- ALA
.6g Gamma
Linolenic Acid (GLA)
11g of
protein
Antioxidants
Amino
acids
Iron
Zinc
Carotene
Vitamin
B1, B2, B6, D and E
Calcium,
magnesium, sulfur, copper, potassium, and phosphorus
Health Benefits of Hemp Seeds:
Perfect Balance of Omega 3, 6 and GLA
More digestible protein than meat, eggs, and
cheese
Can help
increase energy levels and metabolic rate
Lowers
blood LDL cholesterol levels
Lower
blood pressure
Improves
cardiovascular circulation and function
Increases
immunity levels
Can
reduce symptoms of PMS and menstrual cramps
Reduces
inflammation which can help with symptoms of arthritis
Improves
muscle recovery after exercise
Can help
treat dry skin and hair
As you
can see, each of these seeds have a pretty lengthy list of nutritious qualities
and benefits to your health. I can't say that I have a stand out favorite, but
I definitely tend to use chia and flax seeds more often than hemp seeds. Mainly
because I seem to always have them on hand and they are easy to incorporate
into baked goods. I try to consume at least one serving of these nutritional
power houses each day usually in my morning oats, on top of my salad, or tossed
in a smoothie.
If you
haven't tried one of these gems, I totally encourage you to pick some up next
time you are at the store. They are a great way to round out a balanced diet
and add an extra nutritious boost to your favorite dishes.
Which is your favorite seed of the three?
How do you like to incorporate it into your diet?
Any recipes to share?
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Danny and I have been using hemp protein but I haven't tried hemp seeds yet. I'll be adding it to my grocery list! Great Info!
ReplyDeleteThey have a great nutty flavor! I love them on salads!
ReplyDelete