A lot of people do not give much thought to grains and seeds when thinking of a healthy diet, and although fruits and vegetables may have an edge, grains and seeds are prime sources of complex carbohydrates, protein, healthy fats and essential micronutrients. Below are 5 powerful grains and seeds that you should know about.
Flaxseeds are rich in omega-3 essential fatty acids called alpha-linoleic acid, which helps to ward off heart disease and improves the health of the heart. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3. They are also a rich source of fibers, calcium, magnesium, potassium and lignans, which have both plant estrogen and antioxidant qualities. Study shows that they also help to ease the symptoms of menopause. You can purchase them ground or process whole seeds in a coffee grinder and keep them chilled for greater health benefits.
Popcorn is a healthy snack that you can opt for if you desire crunchy or salty snacks. Popcorn provides whole grains, fiber, and antioxidants, and recent studies show that they have multiple benefits for the health. The natural form, without butter, is low in calories and packed with powerful nutrients. So get yourself a pack of popcorn and enjoy its many benefits.
3. Sesame seeds
Sesame seeds are rich in vitamins, minerals, natural oils and organic compounds which include calcium, iron, magnesium, phosphorous, manganese, copper, zinc, fiber, thiamin, vitamin B6., folate, protein and tryptophan. A 2005 study shows that adults who eat 1.5 ounces of ground toasted sesame seeds every day for four weeks had their LDL cholesterol levels dropped by 6.5% on average. Sesame seeds contain two plant compounds known as sesamin and sesamol, which help to lower cholesterol levels.
4. Pomegranate seeds
These seeds help to improve the immune system and reduces the risk of illness, supports a healthy heart and also prevent overeating. They are rich in antioxidants and are also sweet and crunchy. You will get about 3.5 grams of fibers and valuable amounts of potassium, vitamin C and other antioxidants, in just half a cup of pomegranate seeds.
Oats are one of the world’s healthiest meals, as they are a great source of important vitamins, minerals, fibers and antioxidants. The fiber content curbs hunger and helps you stay full for long durations. They are also gluten-free whole grains and can lower LDL cholesterol levels.
image courtesy of: medicalnewstoday.com, bakeryandsnacks.com, caltrate.com, livestrong.com.