Seeds, Nuts and Grains

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.  

Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet. Flex, Chai, Hemp, Sesame, Pumpkin and Sunflower seeds are the most common in North America

Consuming nuts is highly recommended and beneficial. Each nut is unique, some contain more calories and different macronutrient ratios (carbs, protein & fat) than others. Almond, Cashews, Chestnuts, Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pistachios and walnuts are the most commonly eat. 

Whole grains have long been considered a key component of a healthy diet.  Not only are these grains rich in essential nutrients, they have also been tied to a number of health benefits which includes improved heart health, better blood sugar control and protection against disease.

Chia seeds may be small, but they’re incredibly rich in nutrients. Chia seeds are super versatile, easy to add to your favourite dishes or your favourite smoothie, they can even replace an egg in a lot of recipes. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body 

Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer. Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds.  ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat.

Hemp seeds contain almost as much protein as soybeans. These seeds are a complete source of protein, meaning that they provide all nine essential amino acids. Although hemp seeds come from the Cannabis sativa plant, they do not produce a mind-altering effect so no need to worry if about consuming for food. 

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. The potent nutritional benefits of sesame seeds may include their ability to improve heart health, lower blood pressure, build strong bones, improve male fertility, and manage diabetes.

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions. Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers. 

Sunflower seeds are rich in healthy fats, beneficial plant compounds and several vitamins and minerals.  They are popular in trail mix, multi-grain bread and nutrition bars, for a good reason, sunflowers pack many nutrients into a tiny seed. Adding sunflower seeds to your diet could do wonders for your skin, heart, immunity and overall health

Almonds are among the world’s most popular tree nuts. Almonds contain vitamins, minerals, protein, and fiber, and so they may offer a number of health benefits. Almonds are also packed with healthy fats and are rich in antioxidants, these plant compounds can protect your cells from oxidation and premature aging.

Brazil nuts are most renowned for their high selenium content, Brazil nuts are actually the richest known food source of this vital nutrient. Selenium is an essential mineral and antioxidant that is required daily to support a healthy immune system. In fact, a single Brazil nut can contain 68-91mcg of selenium, easily meeting the recommended daily allowance of between 60-75mcg.

Cashews are rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer a variety of noteworthy health benefits. Cashews are low in carbohydrates, especially as compared to other common snacks. This limits their impact on blood sugar, making them a great option for those with type 2 diabetes, as well as those looking to prevent the condition.

In contrast to other nuts, chestnuts have a low-oil and high-water content, hence their unique, soft texture. Chestnuts are a great source of fibre, which supports digestive function. The fibre also acts as a prebiotic, fuelling the gut bacteria and in turn helping maintain a healthy gut and gut environment.

Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste. These nuts offer health and nutrition benefits and can be a smart addition to your diet. Due to its richness in Vitamin E, preliminary studies show that hazelnuts can prohibit the growth of cancer in the bladder and other areas. 

Macadamia nuts contain some of the most important essential vitamins and minerals, including vitamin A, B vitamins, iron, folate, manganese, protein, and antioxidants. Macadamia nuts are high in healthy fats and may help those trying to lose weight. The nuts contain no cholesterol and negligible amounts of sodium.

Not technically part of the tree nut family, the pecan is a drupe, defined as a fruit with a single stone or pit surrounded by the husk. They're defined as a fruit because they have a pit. Pecans provide phytonutrients, a plant-based compounds that have powerful antioxidant benefits. They're also a good source of the mineral zinc, crucial for immune-cell development and function. 

Pistachio nuts are not only tasty and fun to eat but also super healthy. You don’t have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavor makes them easy to over-indulge in. Pistachios are the only nut to provide reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes as we age.

Walnuts are available both raw or roasted, and salted or unsalted. Walnuts have always been considered as ‘brain food’ perhaps because the surface structure of the walnut has a wrinkled appearance, like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief by some that they actually increase one’s intellect. Walnuts also act as a mood booster!

Barley is a versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Barley is a delicious way to up your fiber content. Barley comes in fourth among the most popular grains in the world, after corn, rice, and wheat. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic malt beverages. 

Brown rice is a nutrient-rich source of energizing carbs that's widely considered the more healthful option. The bran layers that are typically stripped from white rice are retained in brown rice, Brown rice is a whole grain. A grain is considered to be 'whole' if its three original parts—the bran, germ, and endosperm—stay intact. Since brown rice keeps all of the original parts, it provides more than twice as much fiber compared to its white counterpart.

Buckwheat is a highly nutritious whole grain that many people consider to be a superfood, the seeds are rich in protein and fiber, as well as a variety of antioxidants and other nutrients. Not related to wheat in any way, buckwheat is actually a seed that comes from the plant Fagopyrum esculentum. 

The seeds themselves are called groats, and they have become popular among the gluten free crowd.

Bulgur wheat is an ancient grain that packs a nutritional punch into each nutty bite. Bulgur wheat’s health benefits come mainly from its high-fiber content as a whole grain. High-fiber grains help you with digestion, gut health, and weight management. Bulgur is low in fat; high in minerals like manganese, magnesium and iron; and it’s a good source of plant-based protein. 

Couscous is made from little balls of durum wheat or semolina flour(pasta). One of the most important nutrients in couscous is selenium. Selenium is an essential mineral with many health benefits. It’s a powerful antioxidant that helps your body repair damaged cells and decreases inflammation. You'll get a nice six-gram boost of plant protein when you consume a single serving. 

Farro has a chewy texture and nutty taste. Farro is a relatively high plant-based protein grain, providing 5 grams per serving. Farro can provide health benefits including improved blood glucose, improved blood cholesterol, and even a reduced risk of certain cancers. These grains will keep you full thanks to fiber, antioxidants, and minerals like iron, magnesium, and zinc.

Freekeh may be the new supergrain.  freekeh has some benefits that may surprise you, while also providing some variety to your diet. Freekeh has more protein and almost double the fiber of quinoa, which may be why weight loss is a benefit — you stay fuller longer. Freekah is high in iron, calcium and zinc, in addition to its prebiotic contents, which can help the digestive system work efficiently.

One of the reasons maize is a staple food across the world is its high nutritional value, with high levels of starch and also valuable proteins and oils. Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants. It is rich in all the minerals your body needs, including selenium which is often hard to find in other food sources. 

Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.  They are readily available, cheap and easily made a good part of your diet. There is probably not a better and easier way than eating a bowl of cooked oats to gain ongoing energy. They are the cereal with the highest plant-based protein content, with the best amino acid profile.

Rye is one of the most important cereal crops and this type of grass is grown extensively throughout the world. It is similar to wheat and barley, so it has many of the same applications, such as being used to make breads and beers. Rye is often considered to be a superior grain to wheat or barley in terms of weight loss efforts. The type of fiber in the rye is somewhat unique as it is extremely binding with water molecules, meaning that it makes you feel full very quickly.

Teff is protein-rich staple food of that has received a great deal of attention lately, as its high nutrient content, rapid cooking time, and versatile applications make it an ideal “superfood”. Teff contains a wide range of minerals and nutrients, but in terms of  calcuim, it is truly impressive. The most common use of teff is making flour and bread, but it can basically be used in the same way as any other cereal grain

Wheat is the most common cereal grain, which comes from a type of grass (Triticum). In addition to being a major source of starch and energy, wheat also provides substantial amounts of a number of components which are essential or beneficial for health. Whole grain foods are associated with reduced risk of several chronic diet-related diseases. Wheat has been linked to these health effects and yet has received minimal attention for its health properties compared with other plant foods, such as oats or fruit and vegetables.

Quinoa looks like a grain, but it is really a seed and is a relative of Swiss chard, spinach and beets. Quinoa is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. Quinoa also takes on a similar texture to the rice once it is cooked, but the nutritional value of quinoa is much higher than rice. It has been popularized in vegetarian meal plans, but you don't need to follow a specialized diet to put this grain on the menu. Anyone can benefit from eating quinoa.