These tiny flavorful snacks , garnishing or grain-like food comes packed with fiber, protein and healthy fats. They can replace your grains, wheat and glutenous staple food. It is a wonder that these seeds are the main food of birds that flap their wings relentlessly for hours and fly miles across the skies. Add to every meal, salad or simply make a healthy heavy breakfast without much calories or sugar.


Chia Seeds – These are like diet pills. One single seed can absorb nine times its weight in liquid. They expand in the stomache, making us full.They also form a gel in the GI tract that helps to slow the rate of glucose absorption which is good for people with blood sugar issues. It is a fiber and
rich in omega 3’s. It is also a complete protein, meaning it has all nine essential amino acids. Great for smoothies, breakfast puddings or try making with berries for a hearty jam.

Flax Seeds – Best plant source for omega 3 fatty acids. Studies show that people who consume these alpha-linolenic acids (ALAs), a predominant omega 3 in flax seeds have substantially less risk of heart attack and stroke. Flax seeds also contain 800 times more lignans than other plant foods. Lignans, which have both plant estrogen and anitooxidant qualities, are proven to help lower risk of cancer especially breast cancer. Eaten as seeds or crushed for its flax oils.

Hemp Seeds – The mild nutty-flavored seeds are a complete protein source and great for people who work out in the gym but want to avoid animal protein. They also have omega- 3 fatty acids which promote cardiovascular health and improve mood. They come from the same plant species as marijuana but are no longer banned from cultivation in the US. They are good to put on shakes and smoothies.

Mustard Seeds – The tiny seeds from which mustard is made comes from a huge tree. Its medicinal uses dates back to olden times. Today, science shows that these seeds have cancer – fighting compounds, including glucosinolate sinigrin, and minerals such as magnesium and selenium, which reduces risk of heart disease. Both seed and its greens provide high percent of vitamin K, a key factor in bone health and blood coagulation.
Pumpkin Seeds – A healthy snack that gives vitamins and minerals such as magnesium, zinc, iron and Vitamin E. They are high in protein and fiber too. Zinc can stabilize hormone levels for women and fight enlarged prostrate in men. Pumpkin kernels are also high in tryptophan, an amino acid that helps the body convert serotonin into melatonin, the so-called sleep hormone. Kiss your insomnia goodbye and welcome sweet dreams.

Sesame Seeds – An anti-aging seed with the highest concentration of cholesterol-lowering phytosterols. Because phytosterols are structurally similar to the body’s cholesterol, when they are eaten they compete with cholesterol for absorption in the digestive system. As a result, cholesterol absorption is blocked and blood cholesterol levels reduced. They also have
phytochemicals that rev up the body’s ability to burn fat, making it easier to maintain a healthy weight. The Chinese have discovered this healthy seeds and oils and pour this aromatic oil in most of their broths and meals.

Sunflower Seeds – These seeds are also high with phytosterols, sunflower seeds are a nutrient powerhouse with a tough exterior. They are great source of vitamin E, an anti-oxidant and magnesium and selenium. They can be eaten toasted , roasted and crushed for their oils.

Written by: Lourdes Hizon – Guevara

About the Author Team Givars

Coach Joseph G, B Sports Science UP Diliman, BS Real Estate Management,Health Optimization