A registered dietitian has lifted the lid on the three foods that she recommends her patients, friends, and family add to their diet — and they’re all seeds.
Mickala Parsley, 27, from Indiana, detailed the benefits of eating chia seeds, hemp seeds, and flaxseed — and how to easily incorporate them into meals — in a TikTok video shared by WebMD this week.
She noted that they all contain healthy fats, fiber, and protein, but individually, they also have different nutrient profiles and health benefits.
‘I think it is really important as Americans that we focus on what we can add into our diet versus what we can take away,’ she explained, saying these three options are ‘excellent little additions’ for those who want to boost their nutrient intake in 2023.
Registered dietitian Mickala Parsley, 27, from Indiana, detailed the benefits of eating chia seeds, hemp seeds, and flaxseed in a TikTok video shared by WebMD this week
Chia seeds
Parsley described chia seeds as being your ‘fiber-rich friend,’ saying three tablespoons pack 11 grams of fiber and five grams of protein.
She noted that they are ‘incredibly easy to add into your diet’ and can be thrown into smoothies, oatmeal, and yogurt.
The dietician is also a fan of using them to make homemade chia pudding, which is easier than it sounds.
Parsley explained that chia seeds ‘tend to absorb liquid,’ so when they are combined with milk and left overnight in the refrigerator, they turn into pudding.
There are a number of flavored chia pudding recipes available online, from lemon and coconut to decadent coffee and chocolate.
Parsley, who noted that they all contain healthy fats, fiber, and protein, described chia seeds as being your ‘fiber-rich friend.’ Three tablespoons pack 11 grams of protein
Hemp seeds
Parsley shared that hemp seeds, or hemp hearts, are great for incorporating more protein into your meals.
She called them a ‘protein-rich seed’ because there are 10 grams of protein in just three tablespoons.
Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which are known for improving heart health by reducing cholesterol, blood pressure, and triglycerides, according to WebMD.
Like chia seeds, they can easily be added to smoothies, oatmeal, and yogurt, but she prefers to put them in her salads.
‘I think it adds a really great nutty taste and texture,’ Parsley said.
Parsley shared that hemp seeds, or hemp hearts, are great for incorporating more protein into your meals
Flaxseed
The final seed in Parsley’s arsenal is flaxseed, which she noted could be bought whole, milled, or ground.
‘I tend to prefer the ground and meal flaxseed. It’s a little bit easier to digest and to work with,’ she explained.
When eaten whole, flaxseed is more likely to pass through the intestinal tract undigested, according to WebMD.
Parsley shared that two tablespoons of flaxseed provide three grams of protein, three grams of fiber, and ‘a lot of other specific nutrition benefits.
‘Not only will flaxseed be great with providing you healthy fats, but flaxseed has been shown to contain certain cancer-fighting properties,’ she explained.
The expert noted that it has been specifically shown to help reduce the risk of hormone-sensitive cancers such as breast cancer and prostate cancer.
Flaxseed can easily be added to smoothies and oatmeal, but she likes to incorporate it into baked goods such as banana bread.
The final seed in Parsley’s arsenal is flaxseed, which advised buying either ground or milled because it is easier to digest that way
