You've likely heard that you should eat more seeds for your health. They're often lumped together with nuts (aka "eat more nuts and seeds"). But you've probably also thought ... well, seeds are tiny. What can these small seeds really do for me? And how many of them do I need to eat to get real health benefits?
The Health Benefits of Seeds
Seeds are kind of the unspoken health star of the plant world. Think about it: If planted and watered, they have the ability to turn into entirely new plants. So it makes sense that, within seeds, you get a good balance of nutrition that can help you thrive. The well balanced composition of seeds provides many of the nutrients that people are commonly lacking: fiber, monounsaturated fats including omega 3s, and magnesium.
Certain seeds also contain lignans, a type of polyphenol that acts as a heart protective antioxidant and has been linked to lowering cholesterol.
If protecting your heart and cardiovascular health is of importance (and it should be for everyone), then seeds contain the main nutrients to help you do so.
The Seeds In Struesli
Struesli Original contains the three healthiest seeds on the planet: organic golden flax meal (ground flax seeds), organic chia seeds, and organic hemp hearts. Here's why each one is good for your heart:
~ Flax seeds ~
Flax seeds are high in fiber and omega-3 fatty acids, the majority of which reside in the outer shell of the seed. Therefore, you're not getting all the omega-3 benefits of flax seeds unless they're ground into flax meal, which they are in Struesli. Flax seeds are high in antioxidant lignans, which have been connected to many heart-health benefits, including lowered blood pressure and more balanced blood sugars.
~ Chia seeds ~
Similar to flax seeds, chia seeds are a great source of fiber and healthy fats. Several studies have shown that eating these tiny black seeds can increase the ALA (alpha lipoic acid) content of your blood. ALA is an important antioxidant and omega-3 that has been connected to lowering inflammation. Eating chia seeds has also been shown to lower blood pressure and reduce appetite.
~ Hemp seeds ~
Also known as hemp hearts, hemp seeds have a higher protein content than any other type of seed. Plus, they're rare in that they're a plant-based food that provides all 9 of the essential amino acids in one package. About 30% of a hemp seed is protein, and they also boast a high amount of monounsaturated fats, including those coveted omega-3 and omega-6 fatty acids.
How Many Seeds Should You Eat?
So, seeds are clearly good for me. But just how many of them do you need to eat in order to reap the benefits? Don't worry, you don't need handfuls and handfuls of seeds. You can get the benefits of these little powerhouse foods with a simple 2-tablespoon (1 ounce) serving per day. That's as easy as adding seeds to yogurt, oatmeal, smoothies, and salads. Or, simpler yet, just sprinkle a serving of Struesli over your morning yogurt and you've got the perfect mix of seeds to give your heart the health and love it deserves.
Written by Jessie Shafer, RD
Updated December 27, 2023
