Seeds are a versatile ingredient that can be added to meals and snacks for texture and nutrition. 

From adding pumpkin seeds to your salad for a crunch to decadent chia seeds pots, there are many ways to bump up your seed intake all while getting a large dose of protein, fiber, and healthy fat. 

Seeds are like mini-plants packaged inside of a protective coating with some food inside to nourish them and help them grow. Did you know that seeds contain the same nourishments of protein, fat, carbohydrates, fibers, vitamins, and minerals that we humans need to grow? 

Since seeds have the potential of becoming an entire plant, they contain a lot of nutrients inside - this is why seeds provide a ton of nutrients in a tiny package.

Here are 5 reasons to eat more seeds. 

1) Boost Digestive Health

Seeds like chia seeds and flax seeds are high in fiber, a key nutrient in digestive health. Fiber adds bulk to the stool promoting regularity, but it also is protective against diverticulitis, hemorrhoids, intestinal ulcers, and constipation. Fiber also feeds the healthy bacteria of the gut which in turn is beneficial for nutrient absorption, immune function, and mental health.

Why not sprinkle some chia seeds into your morning yogurt or add flax seeds to a smoothie? You can even use flax seeds in savory dishes like this chicken nugget recipe.

Professional to personal: When I started my son on solid foods, it definitely messed with his digestive system. To keep things moving along, I would mix a teaspoon of chia seeds into Greek yogurt for him to eat and this was a guaranteed way to keep things moving and avoid constipation. 

2) Aids In Weight Loss

Since seeds are loaded with protein and fiber, incorporating a variety into your diet is beneficial for promoting weight loss. Both fiber and protein move through the digestive system very slowly, meaning they keep you fuller longer. 

Eating more protein reduces the release of the “hunger” hormone ghrelin in the body. One study found that when participants ate chia seeds with their morning snack, it increased satiety (fullness) and decreased cravings for sugary foods - both of which may aid in weight loss.

3) Good Source Of Plant-Based Protein

With inflation affecting the price of meat significantly these days, now is a good time to get in some plant-based protein sources for some meals. 

Protein increases muscle mass, reduces cravings, lowers blood pressure, boosts your metabolism, and increases wound healing to name a few. 

Not getting enough protein can increase your appetite (frequently crave carbs? You may not be getting enough protein), increase the risk for infection, and potentially stunt growth. 

Like pulses, buying organic seeds is a cost-effective way to get more protein. Per 100 calorie serving, hemp, pumpkin, sunflower, flax, sesame, and chia seeds are the highest in protein. 

Something to note when getting plant-based protein is that many sources are not a complete protein - meaning the food does not contain all 9 amino acids. The best way to ensure you are getting all amino acids when consuming a plant-based diet is to consume a variety of foods. 

Seeds - along with nuts, nut butter, grains, legumes, and plant-based protein powder are all great plant-based protein options to give your diet plenty of variety.

4) Manage Cholesterol And Blood Pressure

Is your cholesterol slightly elevated? This is a common occurrence with clients, and seeds are a great way to improve your heart's healthy fat blood lipid profile.

One study found that the fiber, unsaturated fat, and phytosterols (a compound in plants that improves heart health) found in seeds are what reduce cholesterol and blood pressure.

Phytosterols when incorporated into a balanced diet help lower the “bad” LDL cholesterol and increase the “good” HDL cholesterol.

5) Reduce Inflammation

When your body has too much inflammation it can lead to an increased risk for disease and negatively impact gut health. 

Seeds are a great choice in reducing inflammation since they are a nutrient-dense food - containing loads of vitamins, minerals, and antioxidants. Many seeds like chia seeds contain high amounts of omega-3 fatty acids which are linked to heart health and reduced inflammation. 

Flax and chia seeds contain ALA - a type of omega-3 fatty acid. ALA is anti-inflammatory and seeds like flax and chia contain three times the ALA of some nuts.

My top pick of seeds are (no particular order):

• Chia seeds

• Flax seeds

• Pumpkin seeds

• Sunflower seeds

• Sesame seeds

• Hemp seeds

• Poppy seeds

Seeds are a nutrient-dense powerhouse food to incorporate more into your diet. I love making my own simple trail mix with pumpkin seeds, sunflower seeds, and dried fruit. I always keep a little baggie on hand for a quick on-the-go snack that will satisfy and keep me full.