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Chia seeds contain 2g protein per tablespoon, and are high-fiber, low-carb, with lots of antioxidant content.
Helps bones and joints - There is a link between omega fatty acids and bone strength, as they could enhance calcium production. Omegas are also great anti-inflammatories, which is excellent news if you struggle with joint pain. Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer. You can keep this seed mix at room temperature for 1-2 months (depending on how fresh the seeds are). Make sure to keep them in a cool, dark place, to help to maintain the omega-3 fatty acids as they lose their health benefits when exposed to heat and light.Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make. DHA omega-3 is critical for retinal eye health and reduces the risk of permanent eye damage or even blindness. Omega-3 (and omega-6) fatty acids are actually essential fatty acids that our bodies need to function. However, they aren’t naturally occurring nutrients within our bodies, so we have to source them from the food we eat. Flaxseeds (also called linseeds) contain 1.3g protein per tablespoon, as well as being a good source for fiber and several vitamins/minerals. Though the majority of the health benefits are due to the omega-3s content, lignans, and fiber. Demark-Wahnefried W, et al. (2001). Pilot study of dietary fat restriction and flaxseed supplementation in men with prostate cancer before surgery: exploring the effects on hormonal levels, prostate-specific antigen, and histopathologic features.
Sprinkle on salads and breakfasts - Garnish your food with a mix of seeds if you’re making a salad for lunch or starting the day with porridge, yoghurt or granola. Note: in fact, this omega-3 sprinkle focuses on ALA omega-3. This type can then be converted into EPA and DHA (though in small quantities). If you’re worried about not consuming the required levels of EPA/DHA then you may be interested in finding a vegan supplement option. Omega-3 Benefits Omega seeds are excellent anti-inflammatories, great for your mental health, improving bones and joints and skin health. Nutritional benefits of omega seeds Omega seeds are incredibly easy to add to your diet with little effort. Simply include them in dishes you already eat. Here are our top ways to consume omega seeds: The only alkaline producing seeds are sunflowers, helping to balance the pH levels in our bodies as most diets are highly acidified. 6. The healthy boost we need
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Omega-3s are also known to reduce harmful inflammation, which could lead to various chronic conditions (including cancer, heart disease, etc.) ( Source). Seeds like linseeds and chia seeds contain Omega-3 fatty acids which are essential for good health. Your body can’t make them, so you need to get them from food. Always make sure to prepare only small batches and to store them in an airtight container inside the refrigerator. You can use your Omega 3 Seed Mix in many different ways, add it to porridge, smoothies, soups, salads or even incorporate in fish recipes like my Roasted Hake With Hemp & Herb Crust.
Ho H, et al. (2013). Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. Toscano L T, et al. (2014). Chia flour supplementation reduces blood pressure in hypertensive subjects. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans. Da Porto C, et al. (2015). Potential oil yield, fatty acid composition, and oxidation stability of the hempseed oil from four Cannabis sativa L. cultivars. Use as the base for a delicious omega 3 trail mix that your family will love. Mix with dried fruits and some Healthy Dark Chocolate.Austria J A, et al. (2008). Bioavailability of alpha-linolenic acid in subjects after ingestion of three different forms of flaxseed.
The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid. Sprinkled over your breakfast: with cereal, a yogurt bowl (with almond yogurt, coconut yogurt, or dairy yogurt), homemade muesli, or a bowl of oatmeal/overnight oats (like these The Best 5 healthy Dessert Inspired Overnight Oats). In fact, this is one of my favorite oatmeal toppings along with fresh berries. Bloedon L T, et al. (2008). Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. Haghighian M K et al. (2015). Effects of sesame seed supplementation on inflammatory factors and oxidative stress biomarkers in patients with knee osteoarthritis. Organic flaxseed is an essential choice for any nutrient rich seed mix as it is a source of fibre, B-vitamins and protein. Organic flaxseed is actually one of the richest sources of plant based omega 3 fatty acids (also called alpha-linolenic acid – ALA).Curious to learn more about our whole foods range? Reach out to one of our expert Nutrition Advisors who are on hand to provide free, confidential advice.
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