Include these seeds in your daily meals
What's the story
Incorporating seeds into vegetarian meals can significantly enhance nutritional value and flavor. Seeds are rich in essential nutrients like protein, fiber, and healthy fats, making them a versatile addition to various dishes. They can be sprinkled on salads, blended into smoothies, or used as toppings for soups. This article explores some must-have seeds that can diversify your vegetarian meals and provide a boost of nutrition.
Nutrient-rich
Chia seeds: Tiny powerhouses
Chia seeds are famous for their high omega-3 fatty acid content and make an excellent source of fiber. These tiny seeds absorb liquid quickly, forming a gel-like consistency, making them ideal for puddings or as an egg substitute in baking. A tablespoon of chia seeds gives you about five grams of fiber, which is about 20% of the daily recommended intake.
Omega-3 source
Flaxseeds: Fiber boosters
Flaxseeds are an excellent source of omega-3 fatty acids and lignans, which have antioxidant properties. When ground, they mix effortlessly into smoothies or oatmeal, adding fiber to your diet. Just two tablespoons can give you around four grams of dietary fiber and two grams of protein, making them an ideal addition for increasing fiber intake in vegetarian diets.
Versatile use
Pumpkin seeds: Protein-packed snacks
Pumpkin seeds are loaded with magnesium, zinc, and protein. They serve as a healthy snack on their own or can be used in granola bars or salads for an added crunch. A quarter-cup serving provides some seven grams of protein and is also a good source of iron.
Antioxidant benefits
Sunflower seeds: Vitamin E richness
Sunflower seeds are loaded with vitamin E and healthy fats, which promote heart health. They can amp up yogurt or trail mixes with extra texture and nutrition. Just an ounce of these seeds provides approximately 76% of the daily recommended intake of vitamin E, making them an ideal healthy snack for vegetarians looking for variety in meals.
Mineral-rich
Sesame seeds: Calcium providers
Sesame seeds are also packed with calcium and other minerals like phosphorus and magnesium. They provide a nutty flavor when toasted and can be added to dressings or as toppings on bread products like bagels. Just a tablespoon packs about 88 milligrams of calcium, contributing to bone health.