5 seeds to add to your kid’s food ration

Seeds. Healthy and tiny, yet overpacked with nutritions and vitamins.

You have definitely heard about super foods! Well, so you know, most of them are actually seeds.

According to modern dietitians and doctors seeds are among of the most valuable foods.

Easy to store, easy to cook and easy to implement into your daily ratio.

1. Chia seeds.

High in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fibre. Iron and folate are both essential nutrients needed for health. The calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides – the bad fats in your blood that can cause coronary artery disease. The soluble fibre helps decrease cholesterol, stabilizes blood sugar levels and helps you feel fuller longer.

How to consume.

Sprinkle them on salads, fruits, cereals. As these awesome seeds have a bit of a jelly effect, use them to create mousses and soufflés. Yummy and healthy. And, by the way – kosher.

2. Hemp seeds.

Hemp seeds are very nutritious and a great source of complete protein. They have lots of fibre that helps with gastrointestinal and heart health. Hemp seeds promote healthy hair and skin growth thanks to their omega-3 and 6 fatty acid content. Omega-3s also reduce inflammation and boost brain and cardiovascular health. Plus, hemp seeds contain phytosterols, plant-based compounds that help lower cholesterol levels. But don’t be worried about hemp’s relation to marijuana. You can’t get high from consuming hemp seeds. You wish, huh ;) While they’re both members of the cannabis family, hemp doesn’t contain THC, marijuana’s active ingredient.

How to consume.

Salads, yogurts, smoothies and (surprise) baked goods. As their taste is incredible similar to cashew nuts, they go extremely in cookies and stuff.

3. Pumpkin seeds.

Pumpkin seeds are a tasty source of B vitamins, iron, magnesium, zinc and protein. The protein in pumpkin seeds is highly concentrated in an amino acid called Tryptophan, which helps lower anxiety levels. Pumpkin seeds also have high levels of essential fatty acids that help keep our blood vessels healthy and lower bad cholesterol.

How to consume.

Roasted and raw, pumpkin seeds can make a really healthy snack. Extremely suitable for baking.

4. Flax seeds.

Flax seeds are bursting with nutritional benefits. A great source of soluble fibre, flax helps lower cholesterol, makes you feel fuller longer and aids in stabilizing blood sugar levels. Flax seeds are also packed with omega-3 fatty acid, so they’re beneficial to eye and brain health, and can help lower triglycerides in the blood. Flaxseeds are also high in lignans (plant-based phytoestrogens). Studies have shown that lignans may help prevent certain cancers.
And due to high levels of fiber, flax seeds help to regulate digestion.

How to consume. 

It is very important to grind the seeds prior to consuming. The shell is so hard that it can pass our digestive system absolutely untouched.

5. Wheat germ.

Wheat germ is the nutritional powerhouse of the wheat kernel. It’s loaded with protein, iron and B vitamins such as folate, plus its high fibre content helps prevent constipation. It’s very low on the glycemic index meaning that it doesn’t cause a blood-sugar spike.

How to consume.

Smoothies, hot cereals, baking and cooking recipes. Be sure to store raw wheat germ properly. Its healthy polyunsaturated fats can quickly turn rancid. Keeping wheat germ in a tightly sealed container in the freezer will guarantee the optimum freshness.

On base of the besthealthmag.ca article

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