professor in the department of preventive medicine at Northwestern University in Chicago. “But they also offer a good plant-based supply of plant-based proteins, fiber, minerals and other nutrients.”
Specifically, flaxseeds contain lignans, a natural chemical compound that along with fiber, antioxidants and healthy fats can help reduce blood cholesterol and may also help lower blood pressure. Some studies suggest lignans may have the potential to reduce tumor growth in women with breast cancer and may protect against prostate cancer.
Chia seeds, which contain many of the same nutrients found in flaxseeds, can help lower the blood sugar response to eating. Chia seeds also may serve as an appetite suppressant because of their high fiber content.
Other seeds such as hemp, sunflower, pumpkin or sesame seeds are highly nutritious as well. Federal dietary guidelines include seeds and nuts as a good source of protein and part of a healthy diet. When incorporating them into meals, it’s important to choose seeds that are prepared in a healthy manner, Van Horn said.
“There are no ‘wrong’ seeds, just unhealthy packaging, including added salt, sugar or fat,” she said. “Better to use seeds in a natural or
