WHY I GET SEEDY ALMOST ALL THE TIME!

Somebody asked me why so many of my dishes are garnished with seeds.

The answer is actually really simple, because when it comes to food - nourishment is my number one goal.

That is not having less, but concentrating on more. So when it comes to adding seeds we get a boost of protein, minerals and vitamins in a tiny low calorie nutrient dense parcel.

Not to mention they add an extra textural component to a dish which is often lacking… say, in a fish taco which night be fairly squishy without them. Our mouths actually crave texture. Did you know that? And we feel satiated (full-up) when we have something to chew. It can be a double edged sword though as crunch can also become a little bit addictive! Either way the extra crunch to a dish makes it a better dish. Also, toasting the seeds gives that lovely warm roasted aromatic flavour which again can lift a plate to another level.

Let’s have dig down into the nitty gritty benefits of earing seeds!

Seeds are not just the inception point of plants; they are miniature powerhouses of nutrition. Packed with essential nutrients, seeds offer an array of health benefits. They are an excellent source of fiber, healthy fats, protein, vitamins, minerals, and antioxidants.

Nutritional Composition of Seeds

Seeds are incredibly rich in various nutrients:

**Protein:**

An essential component for muscle repair and growth. Seeds like hemp, chia, and flaxseeds are good sources of plant-based protein.

**Fiber:**

Important for digestive health, seeds such as chia and flaxseeds are very high in both soluble and insoluble fiber.

**Healthy Fats:**

Seeds contain mono- and polyunsaturated fats, plus omega-3 fatty acids, particularly in flaxseeds and hemp seeds, which are beneficial for heart health.

**Vitamins:**

Many seeds are rich in vitamins E and B. Vitamin E acts as an antioxidant, while B vitamins are crucial for energy metabolism.

**Minerals:**

Including magnesium, zinc, and calcium, which are vital for bone health, immunity, and muscle function.

**Antioxidants:**

Compounds that protect your cells against oxidative stress. Sesame seeds, for instance, are high in antioxidants that can fight inflammation.

Scientific Research on the Health Benefits of Seeds

Several studies highlight the health benefits of seeds. A study published in the ‘American Journal of Epidemiology’ has linked the consumption of seeds — along with nuts — to lower rates of heart disease and mortality. The antioxidants and fiber in seeds can also enhance digestive health, as per research in the ‘Journal of Nutrition and Metabolism’

Moreover, the omega-3 fatty acids found in seeds are shown to reduce inflammation and are associated with a lower risk of heart disease. A comprehensive review in the ‘Biomedical Journal’ discussed how plant-based omega-3s, particularly from seeds, can contribute to overall cardiovascular health.

Toasting Seeds: Benefits and Risks

Toasting seeds can enhance their flavor and make them more appealing to add to various dishes. However, it's important to consider if this process affects their nutritional profile. A study in the ‘Food Chemistry’ journal found that toasting can slightly reduce the concentration of heat-sensitive nutrients like vitamins B and E. Yet, the impact is minimal, and toasted seeds remain a nutritious option. The process can also reduce antinutritional factors in seeds, making nutrients more bioavailable.

Protein Intake from Seeds

For those following a plant-based diet or looking to diversify their protein sources, seeds are an excellent option. They can contribute significantly to the daily protein intake. For example, a 30-gram serving of hemp seeds can provide about 11 grams of protein. Integrating a variety of seeds into your diet can ensure a good mix of all essential amino acids.

Fats: The Good and the Essential

Seeds are a primary source of healthy fats, including omega-3 fatty acids. These fats are essential for the body as it cannot produce them, and they must be obtained from the diet. Omega-3s are known for their role in heart health, reducing inflammation, and supporting brain function.

Conclusion

Incorporating a variety of seeds into your diet can significantly benefit your health owing to their dense nutritional profile. While toasting them might alter their nutritional composition slightly, it can make seeds tastier and more digestible. With their rich content in proteins, healthy fats, vitamins, minerals, and antioxidants, seeds are a nutritional powerhouse that can contribute to a balanced and healthy diet. As with any foods, moderation and variety are key. Enjoy seeds as part of a balanced diet to reap their myriad health benefits.