Take Your Smoothie To The Next Level
By adding seeds to your smoothies, you'll make them nutritional bombs!
Smoothies are a fantastic way to get in your daily recommended fruit and veggie servings. But by adding some seeds, you'll make them even healthier and more nutritious.
Seeds are an easy way to add extra protein, fiber, healthy fats, and essential vitamins and minerals. They also offer a range of health benefits, such as helping to lower cholesterol levels, reducing inflammation, and regulating blood sugar levels.
Here are six of the healthiest seeds for smoothies to make your average smoothie a nutritional powerhouse!
6 Of The Best Seeds For Smoothies
Don't let their small size fool you; chia seeds are superfoods and incredibly rich in fiber, omega-3 fatty acids, protein, and antioxidants. In fact, just one tablespoon of chia seeds contains 5 grams of fiber and 3 grams of protein.
They also contain calcium and phosphorus, and a 28-gram serving contains 30% of the RDI (recommended daily intake) for magnesium and manganese.
Chia seeds help regulate blood sugar levels as their high fiber content slows down the digestion process, which helps to prevent spikes in blood sugar levels. Chia seeds are also a great source of antioxidants, which can help to protect against free radicals that can cause damage to your cells.
Read more: 8 Incredible benefits of chia seeds
Hemp seeds are another great seed to add to your smoothie. They are a complete protein, meaning they contain all nine essential amino acids your body needs, and they have almost as much protein as soybeans.
Hemp seeds are also a great source of healthy fats, including omega-3 and omega-6 fatty acids.
A 28-gram serving of hemp seeds in your smoothie will provide 45% magnesium, 31% thiamine (vitamin B1), and 21% zinc of the RDI.
In addition to their protein and healthy fat content, hemp seeds are also a good source of vitamins and minerals, including iron, magnesium, zinc, and vitamin E.
Hemp seeds have anti-inflammatory properties, which can help to reduce inflammation in the body. They may also help to lower cholesterol levels and improve heart health.
Flax seeds are a great source of fiber, omega-3 fatty acids, and lignans, which have been shown to have anti-cancer properties. They are also a good source of vitamins and minerals, including vitamin E, magnesium, and potassium.
A 28-gram serving of flaxseeds provides 35% manganese, 31% thiamine, and 28% magnesium of the RDI.
One of the benefits of flax seeds is their ability to improve digestive health. Flax seeds' high fiber content can help promote regular bowel movements and reduce constipation. They may also help reduce the risk of colon cancer.
Sesame seeds are a great source of protein, healthy fats, and fiber. They are also a good source of vitamins and minerals, including iron, calcium, and magnesium.
A 28-gram serving of sesame seeds provides 57% copper, 34% manganese, and 25% magnesium of the RDI.
Sesame seeds contain lignans, which have been shown to have anti-cancer properties. They may also help to improve heart health by lowering cholesterol levels.
Pumpkin seeds, also known as pepitas, are, like many other seeds, high in protein, omega-6 fats, and fiber. They are also a good source of vitamins and minerals, particularly zinc, phosphorus, iron, magnesium, and potassium.
A 28-gram serving of pumpkin seeds will provide 42% manganese, 37% magnesium, and 33% phosphorus of the RDI.
Pumpkin seeds contain phytosterols, which have been shown to help reduce cholesterol levels. They are also high in antioxidants, which can help to protect against cell damage.
Pumpkin seeds may also help to improve bladder and prostate health in men. This is because they contain compounds that can help to prevent the growth of certain types of cells.
Although wheat germ may not technically fall under the seed category, it is still a seed from wheat that can add strong nutritional value to your smoothie.
Wheat germ is the healthiest and most nutrient-rich part of the wheat kernel. It is richer in protein and contains fiber, healthy fats, antioxidants, and various vitamins and minerals, including vitamin E, vitamin B1 (thiamin), folate, potassium, and zinc.
A 28-gram serving of wheat germ will provide 45% thiamin, 20% folate, and 32% zinc of the RDI.
Wheat germ is good for boosting immunity, heart health, digestion, skin conditions, premature aging, cognitive functions, and digestion.
Seed Nutritional Profiles
High Protein Seeds For Smoothies
If you are looking to increase your protein intake, the following seeds are the highest in protein (from highest to lowest):
- Hemp seeds
- Wheat germ
- Pumpkin seeds
- Sesame seeds
- Chia seeds
High fiber seeds for smoothies
Fiber is crucial for a healthy digestive system, keeping everything regular and working optimally. And a healthy gut means a healthier body and overall health. Increase your fiber in smoothies with the following high-fiber seeds (from highest to lowest):
- Chia seeds
- Wheat germ
- Sesame seeds
- Pumpkin seeds
- Hemp seeds
best way to use seeds in smoothies
Now that you know about these six seeds' health benefits and nutritional information, you may wonder how to incorporate them into your smoothies. Here are some tips:
To use chia seeds in your smoothie, add a tablespoon or two to your blender along with your other ingredients. You can also soak the chia seeds in water for a few minutes before adding them to your smoothie. This will help make them easier to digest, prevent them from clumping together, and give your smoothie a thicker consistency.
Hemp seeds are already in their perfect state, so you can simply add a tablespoon or two to your blender with other ingredients. You can also sprinkle them on top of your smoothie for added crunch.
Whole flax seeds don't digest as well as ground flax seeds, so grind them up first in a coffee grinder or food processor. This will help to release their nutrients and make them easier to digest. Add a tablespoon or two to your blender along with your other ingredients.
To use sesame seeds in your smoothie, add a tablespoon or two to your blender along with your other ingredients. To get maximum nutrition from them, grind your sesame seeds with a mortar and pestle or coffee grinder before adding them to your smoothie. You can also sprinkle them on top of your smoothie for added crunch.
Using pumpkin seeds in your smoothie takes a bit of extra prep. Add them to a bowl of water and soak overnight at room temperature. Drain the following morning and add to your blender. You can also sprinkle them on top of your smoothie for added crunch.
Simply add to all your blender with other smoothie ingredients for increased fiber and protein!
Most of these seeds have a mild, slightly earthy, nutty taste that goes quite well with many ingredients and will work in all your smoothies.
It all comes down to personal preference and availability. We suggest you begin with one option and try them all out until you find your favorite!
Which seeds you choose will also be influenced by whether you want to increase your fiber or protein intake, if you take calories and fat into account, etc.
Each of these seeds works great for smoothies and has unique health benefits that can improve your overall health and well-being. So, the next time you make a smoothie, consider adding some seeds for an extra nutrient boost!