ADD BEAUTY TO YOUR DIET: EAT LIKE A BIRD!

Eat like a bird! It can add beauty to your life!

It turns out we can learn a lot about nutrition from our feathered friends. Many birds eat seeds -- and seeds are beautiful little nutrition dynamos that can boost our power, stave off aging and disease, and help us look better too.

Edible seeds are packed with vegan protein, fiber, vitamins, minerals, antioxidants, and phytochemicals. Just 1 tiny ounce, or about 2 tablespoons of seeds per day can pack a big punch. Check out our old and new favorites below.

SUNFLOWER SEEDS

One fascinating fact about sunflowers seeds is that they can actually help protect your skin from sun damage! Snack on ½ cup of sunflower seeds a day and you’ll get over 100% of your daily requirement for alpha-tocopherol, a powerful antioxidant that protects cells from free radicals and UV damage.

Sunflower seeds help you to keep a sunny disposition too. They contain phenylalanine, an amino acid that that converts into norepinephrine, an antidepressant which also helps to keep you alert and focused. 

We’ve been adding sunflower seeds to our salads, stir fry dishes, yogurt bowls and every other place we could use a nutty crunch. We’ve also been loving sunflower seed butter on our toast. It’s a great change from peanut butter.

CHIA SEEDS

Chia seeds have their own special magic. They can turn any liquid or creamy thing into a delicious healthy pudding!

Just add chia seeds to juice, almond milk, or yogurt, for example, to make a super-satisfying breakfast, snack or dessert. Add them to smoothies, cereals, salads, and more. They can also be used in baking, replacing about 25% of the fat or eggs that you would normally use.

 

Chia seeds have earned superfood status because they are an especially excellent source of fiber, vitamins, minerals, and antioxidants, including calcium and omega-3 fatty acids. They have some of the highest levels of any seed, in fact. Just 1 ounce of chia seed has a major impact on your daily nutrition.

SESAME SEEDS

Sesame seeds are one of the tasiest seeds, especially when they are toasted. They are rich in calcium, magnesium, iron, and zinc.

We sprinkle them on everything we can think of, from yogurt, to cereal, to veggies, to eggs, to fish and meat. We add them to baked treats and breads. We grind them to make tahini and hummus. There’s almost nothing that toasted sesame seeds can’t make better!

HEMP SEEDS

Hemp seeds are new additions to our recipes. We’ve just learned that they are one of the few plant proteins that can help build muscle, thanks to their complete package of essential amino acids. In addition, fatty acids in hemp seeds, including omega-3 and ALA, beautifully boosts our immune systems and help prevent heart disease.

Yes, hemp and marijuana (cannabis) are all part of the same plant family. But hemp seeds don’t contain THC, so they won’t give you that kind of buzz.

Now, we sprinkle hemp seeds on top of our oatmeal, cereal, and yogurt. We add them to smoothies and casseroles. They add a lovely nutty crunch to all.

 

PAPAYA SEEDS

Papaya fruits are superfoods but their seeds, which most people discard, are even more super. They are rich in fatty acids, including oleic and palmitic acids, which can help prevent certain cancers.

We like to grind them up and sprinkle them atop savory dishes to add a pleasant peppery punch. But they add a soft crunch when sprinkled whole atop fruit and veggie salads.

For an extra powerful pop of papaya goodness, try papaya seed extract.

 

FLAXSEEDS

 Flaxseeds are beautiful little seeds that have some unique qualities. They contain a large amount of lignans, which are dietary fibers that help to prevent diseases including cardiovascular disease, hormone-related cancer, and osteoporosis.

 

Flaxseeds also high in antioxidants -- especially manganese.

It’s best to buy them ground or to grind these seeds yourself before sprinkling them atop the foods you love.

PUMPKIN SEEDS 

Pumpkin seeds are an old favorite. They’re great to snack upon. And they add great crunch to baked treats, salads and more. They are especially high in protein, iron, and zinc. They are particularly rich in magnesium, which helps stabilize blood pressure, build bone strength, and reduce stress.

Pumpkin seeds are also high in phytosterols, plant-based chemicals that help alleviate symptoms of enlarged prostate.

Read more about Birds all this week on BeautifulNow: Costa Rica Bird Paradise Just Got More Beautiful, 10 Beautiful Images, Quotes & Ideas About Birds, See & Save Mind-Blowing Birds in Cuba Now, 10 Most Beautiful Book About Birds Now, 10 Most Beautiful Bird Photos - Audubon Awards

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IMAGE CREDITS: 

1. Image: by Stig Nygaard. “Sunflower.”
2. Image: by Valdemar Fishmen. “Sunflower seeds.”
3. Image: by Lucy Harrison. “Seed Macro.”
4. Image: by Patrick Dockens. “Chia.”
5. Image: by Eduardo Mueses. “Ch-ch-ch-chia!!” Close-up of Chia seeds.
6. Image: by Dinesh Valke. “Sesamum orientale.” Sesame seed plant with flower.
7. Image: by BXGD. “Sesame seed bagel.”
8. Image: Courtesy of UK College of Agriculture, Food & Environment. Hemp plant.  
9. Image: by Fluffymuppet. “Hemp seeds.”
10. Image: by Mezhen. “The papaya tree.”
11. Image: by jar [o]. “Papaya.”
12. Image: by nick ford. “Flax.”
13. Image: by isamiga76. “Flowering flax.”
14. Image: by SurFeRGiRL30. “Pumpkin Patch.”
15. Image: by Niklas Morberg. “Pumpkin seeds.”
16. Image: by Kevin Lawver “Pumpkin seeds on the boil.”
17. Image: by foam. “Chia seeds, stracchino and microgreens.”
18. Image: by BN App - Download now!
19. Image: by Patrick Dockens. “Chia.”