Ch-Ch-Ch Chia!

Here is a picture of the thriving Chia Pet I bought my daughter for Christmas (the Star Wars fans among you will recognize Grogu, aka Baby Yoda). For weeks, I have been looking at this thing thinking "Wow, is this really the same chia seed that I recommend people eat?" For the record, they are the same seed, but you should not eat your Chia Pet seeds because they are not approved for human consumption!

Since February is American Heart Month, I figured this would be a good time to tout the benefits of heart-healthy seeds. And there are so many - chia, hemp, flax, sesame, pumpkin, and sunflower - just to name a few. So let's take a closer look at how these seeds support our health and how you can incorporate more of them into your diet.

Chia Seeds

Chia seeds are an excellent plant-based source of omega-3 fats, or alpha linolenic acid (ALA). So if you’re not a big fish eater, chia seeds can help you fill the void. They are also high in fiber and fun to use, thanks to their ability to absorb 10x the amount of water they are put in. This creates a gel-like texture that can be used to make a vegan egg substitute or a yummy chia pudding.

Hemp Seeds

Hemp seeds, also called hemp hearts, are rich in vitamin E and potassium. They also have the most protein of all the seeds and are a great source for heart-healthy omega-3 fats.Hemp seeds are bigger and crunchier than flaxseeds and chia seeds, so they make a good texture addition to cereal, yogurt and salad,

Flaxseeds

Flaxseeds are loaded with fiber, protein, potassium as well a powerful anti-inflammatory antioxidant called lignans. Flaxseeds are best eaten ground up so that your body can digest and absorb the nutritional benefits. Try mixing it into hot cereals, yogurts and smoothies or use as a substitute for some of the flour in a muffin or bread recipe.

Sesame Seeds

In addition fiber, sesame seeds are high in selenium, an antioxidant shown to decrease the risk of chronic disease. When making Asian-inspired meals, use sesame oil or sprinkle the seeds as a garnish. They also make a great accent in salads and rice dishes. You can also experiment with tahini, which is a paste made from sesame seeds.

Pumpkin Seeds

Also known as pepitas, pumpkin seeds are a great source of zinc, which can help support your immune system. They may also help lower your LDL, or bad cholesterol. You can easily find them at the store, both shelled and unshelled. Snack on them on their own or mix them into salads or vegetables for some texture.

Sunflower Seeds

Sunflower seeds are packed with B vitamins and antioxidants like vitamin E and selenium. Antioxidants help reduce free radicals in your body that increaser risk for heart disease ad cancer, Just like pumpkin seeds, you can easily find them at the store, both shelled and unshelled. Snack on them on their own or mix them into salads or vegetables for some texture.