Seeds of Change

Seeds are great

sources of plant-based, healthy fats, fiber and minerals such as:

• Iron – Which helps you make proteins that carry oxygen-rich blood throughout your body.

• Calcium – Critical for bone health.

• Magnesium – A mineral that helps with hydration and bowel and brain health — and one we often don’t have enough of.

• Phosphorus – Important for many body functions, like cell repair and filtering waste.

1.Flaxseed, or flax, is the seed of the flax plant. It’s loaded with fiber, protein and potassium. It’s also a great source of lignans. “Lignans are a polyphenol, which is a type of antioxidant. While lignans are in other plant sources, flaxseed contains 75 to 800 times more lignans than other plant foods,”

2.Chia,chia seeds are an excellent plant-based source of omega-3 fats, or alpha linolenic acid.

“Another benefit of chia seeds is that they absorb up to 10 times the amount of water that they’re put in. So you can turn them into a gel and use it as a vegan egg substitute for baking.It can also help you stay full because of this liquid-absorption ability. Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. You can also make a vegan pudding with almond milk and chia seeds.

3.Pumpkin Seed, whether you grab them off the shelf or scoop them right out of the pumpkin, pumpkin seeds are versatile. You can eat shelled or unshelled, snack on them on their own or mix them into salads or vegetables for some texture. Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of: Phosphorus.

4. Cumin is one of the most popular spices and is commonly used in Latin American, Middle Eastern, North African, and Indian cuisines, among many others. It is available both as whole seeds as well as in ground form. You can add toasted cumin to salads along with toasted sunflower and pumpkin seeds, or add them to bread dough with roasted onion for a smoky and savory taste They also go perfectly sprinkled over roasted red pepper and tomato soup. Cumin is packed with antioxidants, vitamins, and minerals.

5.Sunflower seeds have a good amount of minerals, B vitamins and antioxidants like vitamin E and selenium. “Antioxidants help reduce free radicals in your body. Free radicals are harmful chemicals that can increase our risk of diabetes, heart disease and some types of cancer

6.Hemp seeds, also called hemp hearts, are rich in vitamin E and potassium. They also have the most protein of all the seeds and are a great source for healthy omega-6 and omega-3 fats. Both of these fats are known for improving heart health by reducing cholesterol, blood pressure, and triglycerides. Adding hemp oil to your diet may reduce your risk of heart problems in the future.