Seeds are often underestimated powerhouses of nutrition, offering a wide variety of flavors, textures, and health benefits. From chia and flax seeds to sunflower and pumpkin seeds, there is a diverse array of seeds that can elevate both your culinary experiences and your well-being. Beyond their culinary versatility, some seeds possess remarkable qualities that can aid in weight loss and even reduce the risk of cancer.
We spoke with Meenu Balaji, who has over 10 years of experience as a nutritionist and is the owner of PragmaticNutrition.com, to share with us two types of seeds we can eat in order to lose weight and even reduce risk of cancer. Balaji revealed that the best seeds in this case would be flaxseed and chia seeds. Read on to learn more.
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Flaxseed
Flaxseed, often praised as a nutritional powerhouse, offers a subtle, nutty taste and a delicate, slightly crunchy texture. These tiny seeds are brimming with soluble fiber, which can promote feelings of fullness and help control appetite—a valuable asset for those aiming to shed pounds. What's more, flaxseeds contain lignans, natural compounds with antioxidant properties that have been linked to a reduced risk of cancer.
"Flaxseeds are a fantastic source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s have been linked to reducing inflammation in the body, which is a known contributor to cancer development. ALA in flaxseeds may help inhibit cancer cell growth, particularly in breast, prostate, and colon cancers," Balaji says.
She also notes that flaxseeds are abundant in dietary fiber, a key contributor to weight loss as it fosters a sense of fullness and curbs calorie consumption. Additionally, fiber plays a crucial role in stabilizing blood sugar levels, mitigating sudden cravings and the tendency to overeat.
Balaji shared some of her top recommendations when it comes to incorporating flaxseeds as part of a balanced diet. "To make the most of flaxseeds' nutritional benefits, it's crucial to consume them ground. Add a tablespoon of ground flaxseeds to your morning smoothie, yogurt, or oatmeal. You can also incorporate flaxseeds into your baked goods like muffins, pancakes, or homemade energy bars."
Chia Seeds
Chia seeds are celebrated for their mild, nutty taste and unique gelatinous texture when soaked in liquid. These tiny seeds are big on health benefits, especially for those on a weight loss journey. Packed with dietary fiber, chia seeds can help control appetite by expanding in the stomach and creating a feeling of fullness.
"Like flaxseeds, chia seeds are a great source of omega-3 fatty acids. These healthy fats reduce inflammation and play a role in cancer prevention by inhibiting the growth of cancer cells. Chia seeds are loaded with antioxidants, including quercetin, chlorogenic acid, and caffeic acid, which help combat oxidative stress. It can reduce the risk of breast, liver, pancreatic and colorectal cancer."
She also adds that chia seeds have the remarkable ability to absorb liquid and swell, forming a gel-like texture. When ingested, they prolong the sensation of fullness and hydration, contributing to weight loss efforts by curbing overall calorie consumption.
One way to incorporate chia seeds into a healthy diet is to make chia pudding! "Create a simple chia pudding by mixing chia seeds with your choice of milk (e.g., almond, coconut, or dairy). Keep it in the refrigerator overnight. Sweeten it naturally with fruits of your choice like berries or top it up with nuts for a satisfying breakfast," Balaji recommends. You can also pair chia seeds with smoothies, yogurt, or use them when baking muffins or bread, or as an egg substitute in vegan recipes.
