Including seeds in your daily vegan diet is one of the best ways to stay healthy. This is because seeds are packed with numerous healthy nutrients, mainly protein and fatty acids. This plant-based food is often consumed as part of a healthy diet. One of the healthy seeds that people include in their diet is flax seeds, which are a great source of protein, fiber, magnesium, thiamine, manganese, omega-3 fatty acids, omega-6 fatty acids, and monounsaturated fats.
Here are some of the healthy seeds that you can include in your healthy meal prep.
Pumpkin seeds are packed with numerous healthy nutrients that are beneficial for you. It was found that pumpkin seeds are great sources of omega-6 fatty acids, monounsaturated fats, and phosphorous. Just one ounce of pumpkin seeds can provide 6 grams of omega-6 fatty acids, 4 grams of monounsaturated fats, 7 grams of protein, and 1.7 grams of fiber. The same quantity of pumpkin seeds can provide around 33 % of your daily requirement phosphorous.
This particular seed is very commonly consumed in many Asian countries. They are packed with a lot of healthy nutrients, including protein, fiber, omega-6 fatty acids, manganese, magnesium, copper, and monounsaturated fat. You will get around 5 grams of protein, 3.3 grams of fiber, and 6 grams of omega-3 fatty acids in just one ounce of sesame seeds. They are also considered the best dietary source of sesamin. The good gut bacteria can convert sesamin into enterolactone, which can act like estrogen.
Hemp seeds are rich sources of proteins that are plant-based. They are also packed with several healthy nutrients and many plant compounds. You will get around 10.7 grams of polyunsaturated fats, 0.6 grams of monounsaturated fats, 8.8 grams of protein. 1.1 grams of fiber, etc. from an ounce worth of hemp seeds. Hemp seeds also contain omega-3 fatty acids which will help in reducing the inflammation in your body.
Chia seeds are rich in plant-based omega-3 fatty acids. In addition to that, they can also provide good amounts of several other healthy nutrients, including fiber, protein, thiamine, etc. A one-ounce portion of chia seeds can provide around 4.4 grams of protein, 10.6 grams worth fiber, and 4.9 grams worth omega-3 fatty acids. The same quantity of chia seeds can also provide around 15 % of your daily requirement of thiamine and 30 % of your daily magnesium requirement.