Category: Nutrition

When we think about the healthiest foods, fruits and vegetables like avocados and kale would be probably the first thing you would think of. 

But what not a lot of people know is that seeds – of which some of these fruits and vegetables come from – are among the healthiest plant-based foods you can eat. They’re just like nuts (think of the heart-healthy walnut), except that they come from plants and they’re much smaller.

Seeds are rich in nutrients because it encapsulates everything that a plant would need to get a head start to grow into a complex and mature plant – thus, seeds often end up having high concentrations of a wide variety of vitamins, minerals, fats, and antioxidants. They’re also pretty high in fiber, too!

Although seeds aren’t typically eaten as the “star” of the dish, some varieties are large enough to be eaten as snacks, and some are small enough to be easily incorporated in dishes and beverages. This gives seeds a lot of versatility, making them a perfect snack or an additive to a wide range of your favorite foods and drinks. 

Here are the 6 healthiest seeds you can eat, their health benefits, and how you can incorporate each one into a healthy and fulfilling diet.^[1] 

1. Flaxseeds

Flaxseeds are one of the world’s oldest cultivated crops, with evidence that dates back to Babylon in approximately 3000 BCE. It was once primarily used for healing and producing linen, but in recent years, flax has become more popularly used for the production of linseed (or flaxseed) oil. In the world of healthy eating, flaxseeds are renowned for its antioxidants, heart-healthy fats, and dietary fiber content. 

Improves Heart Health: Flaxseeds can help improve your heart health in two ways. Firstly, flaxseeds can reduce bad cholesterol (LDL) levels thanks to its high fiber content along with its phytosterols, which prevents the absorption of cholesterol in the intestines.^[2] Second, flaxseeds are rich in omega-3 fatty acids – the same heart-healthy oils that can be found in fish oil – which is scientifically proven to help reduce the risk of cardiovascular diseases.^[3] 

Can Ease Symptoms Of Arthritis: According to the Arthritis Foundation, flaxseed can help reduce joint pain and stiffness. Although current evidence is quite limited, this is believed to come from the anti-inflammatory properties of the flaxseed’s ALA omega-3 fatty acids.^[4] 

Reduces Cancer Risk: Because of its omega-3 fatty acids and antioxidants, flaxseed is believed to be helpful in lowering the risk of developing certain types of cancers. For instance, one study has found that women who have had a higher intake of flaxseed were less likely to develop breast cancer.^[5] 

Great For Digestion: Because flaxseed is high in dietary fibers, it is commonly used to improve digestive health and relieving constipation. 

Great For Weight Loss: if you’re trying to lose some extra pounds, flaxseed can help you achieve your goal weight by providing tons of fiber and protein, which can make you feel full faster without the need to eat extra calories.^[6] 

Because flaxseeds are small, they can be easily incorporated in many dishes and beverages. Some examples include mixing them in your baked goodies, yogurt bowls, oatmeal, salads, or even in mayonnaise. Flaxseeds can be bought whole or ground, with the choice depending on how you’re planning to use them. 

2. Chia Seeds

Chia seeds may be tiny (even smaller than flaxseed!), but they pack an impressive nutrition profile that has made them a favorite among health enthusiasts. Chia seeds come from the salvia hispanica plant, which is closely related to mint. Chia seeds were first cultivated by the Mayans and Aztecs, who highly valued chia seeds as it is capable of providing tons of nutrients to fuel their working population. In fact, the name “chia” comes from the ancient Mayan word for “strength”, because as early as then, the seeds were recognized for its amazing health benefits.

Chia seeds have a similar nutrient profile to flaxseed: they’re packed with antioxidants, fiber, protein, vitamins, and minerals, while being low in calories. This has made chia a popular food among those interested in weight loss, as it is capable of promoting satiety without the need to eat extra calories. 

Great For Heart Health: Chia seeds are loaded with fiber, protein, and omega-3, which are all known to reduce the risk of heart disease. But because chia seeds are quite small, it may not be as impactful on your heart health. Nonetheless, it remains a helpful addition to a heart-healthy lifestyle.^[7]  

Can Help Manage Diabetes: Because chia seeds are high in fiber, it can help stabilize blood sugar levels, which can both help manage diabetes as well as prevent it. One study was also able to find evidence that chia seeds can help convert glucose into a slow-release carbohydrate, preventing blood sugar spikes and provide longer satiety.^[8] 

Aids Digestion: Chia seeds provide an adequate amount of fiber that can keep the digestive system working smoothly, preventing problems such as constipation or diarrhea.  

Great For Bone Health: Chia seeds are high in minerals that are crucial for bone health, such as calcium, phosphorus, and magnesium. In fact, a gram of chia seeds may contain up to 18% of the average daily calcium requirement, which is at par with most dairy products.

Can Reduce Inflammation: Although inflammation is the body’s natural response to infections, chronic inflammation may occur when your body is constantly exposed to unhealthy compounds, such as fried food, smoking, or pollution. Chronic inflammation is known to increase the risk of heart disease and cancer – and unfortunately, it can be quite difficult to identify. Thus, consuming anti-inflammatory foods is a must to minimize your risk of developing chronic inflammation. Some studies suggest that chia seeds can help fight inflammation, as it was shown to reduce inflammation markers by up to 40%.^[9]  

Due to their popularity, chia seeds can be easy to find in most grocery stores. These seeds have a mild and nutty flavor that makes them easy to incorporate in a wide range of dishes and beverages, such as cereal, yogurt, salads, or smoothies. Chia seeds can also be turned into chia pudding, a protein and fiber-filled snack that is perfect for any time of the day. 

3. Hemp Seeds

Hemp seeds come from a variety of the cannabis sativa plant, although it does not contain the psychoactive compounds of which its sibling is known for. Instead, the hemp plant is typically used for textiles, fuel, and its extremely healthy seeds, which has increasingly become popular as a superfood. 

Just like the other seeds mentioned in this list, these tiny hemp seeds are packed with protein, fiber, omega-3 fatty acids, and antioxidants, which makes it a healthy additive to food and drinks. 

Great For Heart Health: Thanks to its fiber and omega-3 fatty acids, hemp seeds can lower your risk of developing heart diseases by helping you lower bad cholesterol levels and blood sugar levels. Hemp seeds also contain arginine, an amino acid that turns into nitric oxide, a compound that is essential for keeping your blood vessels smooth and elastic.^[10] 

Boosts Brain Health: The antioxidant properties of hemp seed was found to have neuroprotective effects. which suggests that it could potentially lower your risk of developing neurodegenerative diseases. 

Can Help Reduce Inflammation: The healthy fatty acids found in hemp seeds is known to reduce inflammation. 

Can Help Alleviate Skin Conditions: The anti-inflammatory properties of hemp seeds can help alleviate acne associated with chronic inflammation. Additionally, the omega 3 in hemp seeds is also known to improve symptoms of acne.^[11] 

Can Help Relieve Arthritis: One study has found evidence of hemp seed oil’s anti-rheumatic effects.^[12] 

Just like chia and flaxseed, hemp seeds can be easily incorporated in smoothies, yogurt bowls, oatmeal, salads, and other beverages. Hemp seeds have a pleasantly nutty taste, which makes it easy to blend with different flavors. 

4. Sesame Seeds

You may commonly encounter these on top of a burger bun these days, but sesame seeds are one of the oldest crops in the world and is heavily used in a wide variety of cuisines. It is well known for its strong nutty flavor, with sesame oil as an important ingredient in East Asian cuisine. Sesame seeds are also used to make tahini paste, which is an important component of hummus. 

Great For Bone Health: Sesame seeds are rich in several nutrients that support bone health, including calcium, magnesium, manganese, and zinc. Roasting, soaking, or sprouting sesame seeds will make it easier for your body to absorb these minerals.^[13] 

Good For Heart Health: Sesame seeds contain a lot of heart healthy compounds, such as healthy fats, phytosterols, lignans, magnesium, and fiber. These compounds can help reduce blood pressure, cholesterol levels, and the risk of developing a chronic heart disease.

Can Help Reduce Inflammation: Preliminary research has found evidence that sesame seeds and their oil may have anti-inflammatory properties. 

Great For Diabetes Management: The protein, healthy fats, and fiber in sesame seeds can help control your blood sugar levels. Sesame seeds are also low in carbohydrates, which means it won’t cause a spike in your blood sugar levels.^[14] 

When consumed as a whole, sesame seeds can add a lot of crunch and a subtle nutty flavor to your dishes. One of the most common ways to consume sesame seeds is to use them as a topping for salads, stir fry, and baked goods. In East Asian cuisine, sesame seeds are sometimes used in sauces and dips. If you’re a fan of Middle Eastern cuisine, you can make your own tahini using sesame seeds to be used for hummus and other dishes.  

5. Pumpkin Seeds

Because they’re larger than chia, flax, hemp, or sesame seeds, pumpkin seeds have become commonly eaten as a snack. But unlike nuts, pumpkin seeds are softer and easier to open compared to hard shell nuts, which often require tools to crack. 

Pumpkin seeds are also high in healthy fats, magnesium, and zinc, which is associated with better heart health, prostate health, and a lower risk of developing cancers.^[15]

Great For Bone Health: Pumpkin seeds are known to be a great source of magnesium, which is crucial in stabilizing bone synthesis. Higher magnesium intake is linked to greater bone density and a lower risk of osteoporosis among post-menopausal women.^[16] 

Great For Heart Health: Pumpkin seeds contain a healthy combination of dietary fiber, antioxidants, and omega-3 fatty acids, which are all known to benefit heart health. These compounds can help lower cholesterol and decrease the risk of heart disease. 

Great For Weight Loss: Pumpkin seeds contain sufficient protein and fiber, which can help you control your appetite by sustaining longer periods of satiety.  

Good For Skin And Eyes: Pumpkin seeds contain squalene, an antioxidant compounds that acts similar to beta-carotene. For instance, squalene has been found to protect the skin from UV rays and radiation exposure, both of which beta-carotene is known for. Some animal studies have also found evidence that squalene may be beneficial to retinal health. 

Contains Powerful Antioxidants: Pumpkin seeds are rich in antioxidant compounds that can help your cells fight against the harmful effects of free radicals. For instance, a study from 2012 found that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.^[17] 

Although pumpkin seeds are commonly enjoyed as a snack, these crunchy seeds can also provide texture and bulk to salads, granola, and pastas. 

6. Sunflower Seeds

Just like pumpkin seeds, sunflower seeds are popular snack foods. Sunflower seeds have a higher concentration of heart healthy fatty acids, but generally has a similar nutrient profile as other seeds in this list. 

Sunflower seeds are harvested from the plant’s large flower heads. Two varieties of sunflower is farmed: one for sunflower oil, and another grown specifically for its seeds. Sunflower seeds have a mild and nutty flavor, with a tender texture as opposed to the usual crunch. 

Great For Heart Health: Sunflower seeds are rich in heart healthy fats that can lower the risk of heart disease. A compound that can be found in sunflower seeds was also found to help the blood vessels relax, which helps lower blood pressure levels.^[18] 

Has Anti-Inflammatory Properties: The antioxidants present in sunflower seeds can help reduce inflammation. In a study involving 6,000 adults, the frequent consumption of sunflower seeds was found to lower markers of inflammation, particularly the levels of C-reactive protein in the bloodstream.^[19]  

Can Help Strengthen Immunity: Sunflower seeds are a great source of zinc and selenium, two minerals that play a key role in maintaining the immune system. Zinc is known to help develop and maintain the proper function of immune cells, while selenium ensures that our immune system is responding properly to invaders.^[20] 

Can Help Manage Diabetes: Consuming sunflower seeds was found to help lower blood sugar levels in some studies, suggesting that it can help prevent and manage type 2 diabetes.^[21]

Sunflower seeds are sold either with or without their shells. If you’re planning to eat them just as a snack, intact sunflower seeds should do the job. But if you’re planning to use sunflower seeds for culinary purposes, shelled sunflower seeds will be easier to use. Shelled sunflower seeds can be added to salads, stir fries, baked goods, or on yogurt bowls. 

Conclusion

Despite their small size, seeds have proven to be the ultimate superfoods, packed with lots of heart-health fats, antioxidants, and essential minerals. The higher consumption of these seeds have been linked to a reduced risk of developing certain diseases. Additionally, they’re easy to incorporate in our diets, as they can be eaten both as snacks or as an enhancement to dishes and beverages.

References

[1] Robertson, R. (2017, October 9) 6 Super Healthy Seeds You Should Eat. Retrieved on November 29, 2020 from https://www.healthline.com/nutrition/6-healthiest-seeds

[2] Ostlund Jr, R. E. (2004). Phytosterols and cholesterol metabolism. Current Opinion in Lipidology, 15(1), 37-41. DOI: http://dx.doi.org/10.1097/00041433-200402000-00008

[3] Edel, A. L., Rodriguez-Leyva, D., Maddaford, T. G., Caligiuri, S. P., Austria, J. A., Weighell, W., Guzman, R., Aliani, M., & Pierce, G. N. (2015). Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease. The Journal of nutrition, 145(4), 749–757. https://doi.org/10.3945/jn.114.204594

[4] Brazier, Y. (2020, January 9) How healthful is flaxseed? https://www.medicalnewstoday.com/articles/263405

[5] Lowcock, E. C., Cotterchio, M., & Boucher, B. A. (2013). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes & Control, 24(4), 813-816. https://doi.org/10.1007/s10552-013-0155-7

[6] Watson, K. (2019, March 14) Can Flax Seeds Help Me Lose Weight? https://www.healthline.com/health/flax-seeds-for-weight-loss

[7] Gunnars, K. (2018, August 8) 11 Proven Health Benefits of Chia Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

[8] Vuksan, V., Choleva, L., Jovanovski, E., Jenkins, A. L., Au-Yeung, F., Dias, A. G., Ho, H. V., Zurbau, A., & Duvnjak, L. (2017). Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. European journal of clinical nutrition, 71(2), 234–238. https://doi.org/10.1038/ejcn.2016.148

[9] Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., Vidgen, E., & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes care, 30(11), 2804–2810. https://doi.org/10.2337/dc07-1144

[10] Crichton-Stuart, C. (2018, September 11) Health benefits of hemp seeds. Retrieved on November 30, 2020 from https://www.medicalnewstoday.com/articles/323037

[11] Katta, R., & Kramer, M. J. (2018). Skin and diet: An update on the role of dietary change as a treatment strategy for skin disease. Skin Therapy Lett, 23(1), 1-5.

[12] Jeong, M., Cho, J., Shin, J. I., Jeon, Y. J., Kim, J. H., Lee, S. J., … & Lee, K. (2014). Hempseed oil induces reactive oxygen species-and C/EBP homologous protein-mediated apoptosis in MH7A human rheumatoid arthritis fibroblast-like synovial cells. Journal of ethnopharmacology, 154(3), 745-752. https://doi.org/10.1016/j.jep.2014.04.052

[13] McCulloch, M. (2019, February 13) 15 Health and Nutrition Benefits of Sesame Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/sesame-seeds

[14] Phelamei, S. (2019, December 10) Health benefits of sesame seeds: 5 incredible reasons to add til to your daily diet. Retrieved on November 30, 2020 from https://www.timesnownews.com/health/article/health-benefits-of-sesame-seeds-5-incredible-reasons-to-add-til-to-your-daily-diet/525315

[15] Brown, M.J. (2018, September 24) Top 11 Science-Based Health Benefits of Pumpkin Seeds. Retrieved on November 30, 2020 from https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds

[16] Ware, M. (2018, July 24) What are the health benefits of pumpkin seeds? Retrieved on December 1, 2020 from https://www.medicalnewstoday.com/articles/303864

[17] Zaineddin, A. K., Buck, K., Vrieling, A., Heinz, J., Flesch-Janys, D., Linseisen, J., & Chang-Claude, J. (2012). The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutrition and cancer, 64(5), 652–665. https://doi.org/10.1080/01635581.2012.683227

[18] Guo, S., Ge, Y., & Na Jom, K. (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chemistry Central journal, 11(1), 95. https://doi.org/10.1186/s13065-017-0328-7

[19] Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. https://doi.org/10.1093/aje/kwj033

[20] Wicks, L. (2019, November 26) 4 Amazing Health Benefits of Sunflower Seeds. Retrieved on December 1, 2020 from http://www.eatingwell.com/article/7874786/best-healthy-breakfast-foods-to-eat/[21] Richmond, K., Williams, S., Mann, J., Brown, R., & Chisholm, A. (2012). Markers of cardiovascular risk in postmenopausal women with type 2 diabetes are improved by the daily consumption of almonds or sunflower kernels: a feeding study. ISRN nutrition, 2013, 626414. https://doi.org/10.5402/2013/626414

Protein is one of the most essential nutrients for our bodies – it makes up every cell in our body, from our skin on the outside, to the tissues that make up your internal organs. Although common knowledge is that protein builds our muscles, it is also needed to synthesize enzymes, hormones, and other biochemicals that regulate the thousands of functions that happen within our bodies. 

And when we think of protein, the first thing you would probably think of is a juicy piece of steak, or a nicely seasoned chicken breast. 

Although meats are indeed one of the best sources of protein out there, it remains a common misconception that protein can only be sourced from animal-based products – when in fact, there exists a wide variety of plant protein sources. 

While it can be argued that animal protein is superior because they tend to contain the complete set of nine essential amino acids, eating more plant protein has its own benefits despite the lack of certain amino acids (with the exception of a few). To get the best of both worlds, an ideal diet should maintain a healthy balance between animal and plant protein.^[1]

The Benefits of Eating Plant-Based Protein

Although plant protein lacks certain types of amino acids, including them in your diet will be highly beneficial to your health. Here are some of the proven benefits of reducing meat consumption to make space for more plant proteins^[2]:

• It can help you lose weight – in a healthier way. According to research, plant-based diets, when followed correctly, have shown excellent results when it comes to weight loss. Although all proteins, regardless of its source, are important for weight loss, plant-based diets tend to have healthier outcomes. This is due to the large intake of fruits, vegetables, and whole grains, which have low glycemic values and contain more fiber, antioxidants, phytochemicals, and minerals than animal food sources.^[3] 
• It boosts heart health. When it comes to heart health, plant sources definitely trump animal sources. Studies over the years have found that a high consumption of red meat is linked to an increased risk of heart disease and type 2 diabetes, which mostly comes from the higher saturated fat content. On the other hand, a higher consumption of fruits, vegetables, and whole grains lowers bad cholesterol and blood pressure levels, largely due to the higher antioxidant and fiber content. 
• It can boost longevity. Some studies have also linked the high consumption of red meat to a shorter lifespan, which may stem from the higher risk of developing cardiovascular diseases. 
• Its great for the environment. For some vegans and vegetarians, one of the main reasons why they quit meat consumption is for ethical purposes – and one of them is that fact that plant-based diets tend to be more environmentally-friendly. The meat-based food system tends to require more energy, land, and water resources than plant-based food sources, which negatively impacts our environment. For example, producing 1kg of animal protein requires up to 100 times more water than producing 1kg of grain protein – and that doesn’t even include the water used for producing the forage and grain used to feed livestock.

The 10 Best Sources of Plant Proteins

Most plant-based food have protein in them, although some have more than others. If you’re looking to replace some (or all) of your meat intake with plant protein, here are the ten best foods that you should include in your diet^[2,4]:

1. Soy and other soy-based products (tofu, tempeh, edamame)

Every seasoned vegetarian or vegan considers soy as one of their primary protein sources. Soy is one of the few plant sources that contain all nine essential amino acids – making it just as complete as beef or pork in terms of protein. In addition, soy also contains iron, an essential mineral that is can be typically obtained from red meat. 

Another great thing about soy is that you have plenty of its products to choose from – tofu, soy milk, soy sauce, miso, and tempeh all come from this amazing superfood. This diversity will give you plenty of ways to incorporate soy into your diet, breaking the misconception that plant-based diets are tasteless or boring. 

2. Chickpeas

Chickpeas, which are also known as garbanzo beans, are one of the most nutritious legumes out there. A staple in many cultures, especially in the Middle East and South Asia, chickpeas are able to provide an almost perfect nutrient profile that can easily fill up people’s stomachs while being healthy and relatively affordable. 

This is because chickpeas have an impressive protein profile, making them an almost perfect substitute for meat. Chickpeas contain 8 out of 9 essential amino acids – thus, pairing chickpeas with another protein source would be considered ideal for you to attain all essential amino acids. 

Chickpeas are typically included in stews, roasts, stir-fry, and salads. They can also be eaten as a snack, even when consumed straight out of the can. Chickpeas can also be turned into hummus, in which you can dip fresh vegetables as a snack. 

3. Lentils

Lentils are another legume that makes an excellent substitute for meat. There exists a wide variety of lentils, but every single one of them are rich in fiber, antioxidants, minerals, and vitamins that will keep your nutritional needs covered. 

They’re also made up of up to 25% protein and contain adequate levels of iron – making it a perfect meat substitute. 

Lentils can be consumed as a side dish, as part of a salad, in soups, or you can even turn them into veggie burgers!

4. Nuts

All types of nuts, including almonds, walnuts, and peanuts, are protein-rich superfoods which make the perfect snacks to nibble on. In addition, almost all nuts contain heart healthy fats that can lower your risk of developing chronic heart diseases. 

For instance, almonds contain 20.16g of protein per 100g serving – the highest among all nut varieties. Compare this with a cup (140g) of chicken, which can provide up to 38g of protein. 

Although nuts are commonly enjoyed as snacks (such as in trail mix), you can also combine nuts with salads, smoothies, or yogurt bowls. 

5. Quinoa

Quinoa is often called the “supergrain of the future”, because aside from being a nutrient-rich whole grain, it also contains ALL 9 essential amino acids – a rare feature among plant-based food. This means that you’re getting the best of both worlds with quinoa – it has the fibers, antioxidants, and healthy fats that plant based foods normally have, while having protein that is nearly as complete as a hunk of meat. 

Per 1 cup of quinoa, you can receive up to 8 grams of protein. It is recommended to mix quinoa with other nutrient sources, such as beans, vegetables, or meat to receive a complete package of nutrition. 

6. Chia Seeds

Chia seeds have become a popular health food recently, as it is able to provide a wide range of nutrients, including proteins, fibers, antioxidants, and heart healthy fats, while having very little calories. 

Chia seeds also happen to have a good amount of protein in them, along with iron, calcium, magnesium, selenium, and B vitamins. 

Another great thing about chia seeds is their versatility – they can be added is most foods and beverages, especially in salads, smoothies, or yogurt bowls. Chia seeds are also best eaten when unbleached, as the roasting process may take away some of its nutrients. 

7. Green Peas

Another addition from the legume family, green peas have a similar nutritional profile to the aforementioned chickpeas and lentils. An entire serving of green peas can cover up to 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese needs. Plus, it can contain up to 9 grams of protein per cup, which is almost equal to what a cup of milk can offer.

8. Beans

There’s a good reason why beans are a staple food across different cultures – aside from being cheap and easy to produce, beans are a nutritional powerhouse, albeit often overlooked. Beans are rich in fiber, antioxidants, folate, magnesium, iron, and protein, making it an almost perfect nutritional profile. 

Beans are also best when mixed with other ingredients, such as in salads, stir fry, soups, and stews. 

9. Broccoli

Not everyone is fond of broccoli, but there’s no denying its one of the healthiest vegetables out there! It has one of the highest antioxidant content, along with a good amount of fiber, vitamin C, K, and Iron. 

Broccoli also happens to have a relatively high protein content, providing up to 3 grams of protein per serving. For a vegetable, this is a pretty high amount of broccoli considering that it is also largely made up of water.

10. Oats and Oatmeal

Oatmeal is delicious and incredibly healthy meal that is perfect for any time of the day. It is rich in fiber, magnesium, zinc, folate, and phosphorus, which are all essential for our health.

Oats also happen to have a higher quality protein compared to other common grains, even if it isn’t as complete as animal protein. 

Nonetheless, oats are worth adding to any diet as its protein and fiber content will help you stay satisfied without the consumption of excess carbs. 

Conclusion

It’s a common misconception that you can only get protein from animal sources, such as beef, pork, or chicken – when in fact, there exists a wide assortment of arguably healthier plant-based proteins. Although most plant-based proteins do not contain all essential amino acids, plant-based food contains more fiber, antioxidants, vitamins, and minerals than you can get from a predominantly carnivore diet. 

Ideally, you should have a healthy balance of animal and plant protein for you to receive the sufficient amount of nutrients to keep your body running in top form.

References

[1] Brown, M. (2017, June 17) Animal vs. Plant Protein — What’s the Difference? Retrieved on November 26, 2020 from https://www.healthline.com/nutrition/animal-vs-plant-protein

[2] Lawler, M. (2019, July 25) 10 of the Best Plant-Based Sources of Protein. Retrieved on November 26, 2020 from https://www.everydayhealth.com/diet-nutrition/best-plant-based-sources-of-protein/

[3] Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of general internal medicine, 31(1), 109–116. https://doi.org/10.1007/s11606-015-3390-7[4] Petre, A. (2016, August 16) The 17 Best Protein Sources for Vegans and Vegetarians. Retrieved on November 27, 2020 from https://www.healthline.com/nutrition/protein-for-vegans-vegetarians

Bloating is one of the most uncomfortable and inconvenient feelings one could ever feel – not only can it make your belly look unflatteringly bigger, but it can often cause pain and discomfort that can persist no matter how hard you try to let it out in the bathroom. 

If you feel bloated more often than usual, then it most likely comes from your diet and lifestyle. In extreme cases, bloat is caused by serious medical conditions, which you’ll have to consult a doctor to find out. 

Otherwise, reducing bloat is as easy as switching up the foods you typically eat into a tummy-friendly  diet.

What Causes Bloat?

Bloating happens when your gastrointestinal tract is filled with air or gas. 

It is commonly caused by diet and poor eating habits, but other reasons for bloating include constipation, acid reflux, weight gain, or menstruation. In severe cases, bloating can come from infections, inflammation, Crohn’s disease, severe anxiety, or even cancer. If you believe that your bloating comes from such severe conditions, please consult with your doctor to receive the appropriate treatment immediately. But for this article, we will be mostly focused on how the diet causes bloating.^[1] 

When it comes to your diet, bloating can come from a wide range of reasons^[2,3]:

• An overgrowth of bacteria. If you’ve been eating too much junk food lately, your bloat could stem from the overgrowth of bad bacteria in your gut, as you haven’t been eating food that feeds the good bacteria (such as fiber-rich food) which normally balances out these bad bacteria. Once these bad bacteria have grown out of control, they will begin to produce more gas than normal. To solve this problem, start eating more food that helps foster the growth of good bacteria, such as fiber and probiotics. 
• Too much fiber. On the other hand, eating too much fiber can cause bloating, too – although this is less common than eating too little fiber. Just like in bad bacteria, too much fiber will lead to fermentation and gas formation by the overgrowth of good bacteria in your body. Additionally, too much fiber will add excess bulk to your stool, which makes it difficult to pass. 
• Eating Too Much Fatty Food. Although fats are an essential part of our diet, it takes longer for our bodies to digest them compared to other foods. Because this delays the passing of stool, some people may experience bloating as a result of eating too much fatty food. 
• Eating Too Fast. While it’s understandably inevitable for some people, eating too fast may be the reason behind your constant bloating. Eating too fast increases the amount of air a person takes in as well as the propensity to overeat. This is because eating too fast makes it hard for your brain to keep up with your actual satiety levels, leading you to eat too much even before your brain can signal that you’re already full. 
• Eating Too Much Salty Food. Most fast food and junk food are high in salt, which can be addictive for some. However, too much sodium in your system causes your body to retain excess fluids, which causes bloating in your stomach (not all bloat is caused by gas!). Hydrating yourself with liquids and water-rich foods, along with diuretics, can help you pass the excess liquids from your system.
• Drinking Too Much Carbonated Drinks. Carbonated drinks are basically liquid that had been blended with gas – thus, consuming too much of it will stuff your stomach with additional gas. 

15 Foods That Can Reduce or Prevent Bloat

If you suspect that your persistent bloat is caused by your diet, it’s time to switch up your meals composed of food that can soothe your gastrointestinal tract. According to doctors, here are the foods you should eat more to reduce bloating.^[4,5,6] 

1. Cucumber

Have you ever used cucumber to soothe your tired eyes?

Turns out, cucumber can soothe your tummy as well – it contains quercetin, a flavonoid antioxidant that can reduce inflammation. 

Cucumbers are also a great source of hydration, which can help your gastrointestinal tract flush out stool more efficiently.  

2. Bananas

Potassium-rich foods are known to help regulate water-retention by regulating the sodium levels in your system. This reduces sodium-induced bloating, which often comes from eating too much fast food. Bananas happen to have the highest amount of sodium among any known fruit, containing up to 422mg per medium-sized banana.

Bananas are also exceptionally high In fiber, which will help prevent or relieve constipation-related bloating by adding bulk to stool that will make it easier for your body to push out. 

3. Papaya

Papaya contains enzymes that break down certain proteins, which will help your GI system process foods that it is otherwise having a hard time passing.

In fact, papaya is so potent at breaking down proteins that it is usually not recommended for pregnant women to eat ripe papayas, as it may induce miscarriage or labor.^[7] 

4. Asparagus

Just like bananas, asparagus are a great source of potassium, which can help you normalize the bloat-inducing sodium levels in your system. Asparagus also contains the amino acid asparagine, a diuretic which can help reduce water retention.

Additionally, asparagus contains prebiotics, which can feed the good bacteria living in your gut. This helps restore a balanced gut, preventing any bad or good bacteria from outgrowing and creating too much gas.  

5. Yogurt

Aside from being a great source of protein, yogurt is also known to be rich in probiotics as a result of its fermentation process. 

The probiotics will help keep your gut microbiome balanced and your digestion working smoothly, which can help you avoid constipation and gas buildup.

6. Pineapple

Pineapples contains a unique enzyme called bromelain, which can aid digestion as it is capable of breaking down protein. This is why you’ll sometimes feel as if your mouth is burning after you’ve eaten a lot of pineapples – that’s bromelain at work, dissolving the protective mucous that coats your mouth. 

7. Celery 

Similar to cucumbers, celery can aid your digestive troubles as it is made up of 95% water, providing you with enough hydration to keep your digestive system working smoothly. 

Additionally, celery also has potassium and anti-inflammatory properties, which can directly ease bloating. 

8. Chamomile Tea

Chamomile tea is famous for its calming properties, which helps a lot of people wind down before bedtime. 

These same calming properties can also help your gastrointestinal muscles relax and steadily let go of the gas which causes your stomach to bloat. The soothing effect that chamomile provides can also help ease the discomfort associated with bloating. 

9. Ginger

Ginger is truly a natural panacea – not only can ginger relieve respiratory problems, but it can also relieve your tummy troubles as well. 

Ginger contains zingibain, an enzyme that helps the digestive system break down protein (similar to the compounds found in pineapples and papaya). As it eases digestion, ginger can help your GI tract easily pass all that built up gas inside your stomach.  

10. Tomatoes

Not only will tomatoes help you create amazing marinara or pizza, but they also contain high concentrations of the antioxidant lycopene. Lycopene has been shown to have anti-inflammatory properties, which can help ease away bloating. 

11. Watermelon

As the name implies, watermelon is high in water – 92% of it is water, to be exact. The high hydration watermelon provides can minimize water retention, along with providing more liquid to get your digestion up and running. 

In addition, watermelon contains potassium, a mineral that will further contribute to the reduction of water retention.

12. Green Tea

Green tea is the second most popular beverage in the world. It provides a caffeine buzz that doesn’t lead to a caffeine crash that some people would often feel with coffee – plus, it’s loaded with beneficial antioxidants that can help reduce inflammation in your digestive system.

Green tea is also a diuretic, which will help alleviate water retention by inducing the passing of liquid. 

13. Avocados

Avocados are one of the most popular superfoods in recent years, and it is well known for its benefits to heart health, as well as being weight-loss friendly. 

These heart-healthy fats that are abundant in avocados can help prevent bloating, unlike the unhealthy fats that can be found in most fried food. Avocados are also rich in potassium, which can help your body normalize its sodium levels. 

14. Turmeric

You may typically encounter turmeric in Middle Eastern or South Asian dishes, especially as the main component of curries.

Turmeric is also considered a powerful superfood, as it is dense in antioxidants, vitamins, and minerals that can strengthen your body’s defenses against a wide range of diseases. 

The antioxidants in turmeric, especially turmeric, can help ease inflammation and calm down your gastrointestinal system. 

15.  Mint

Mint provides a sweet and fresh flavor to dishes and beverages. But beyond its culinary uses, mint is also known to have antispasmodic properties, which can calm down your digestive system and ease the discomfort of bloating. 

Conclusion

Bloating can come from a wide variety of health reasons, but it is typically caused by the food you eat, along with your lifestyle and eating habits. 

If you often experience bloating associated with your diet, perhaps it’s time to change your diet into something more diet friendly. These foods will help manage and prevent bloating through its anti-inflammatory, diuretic, or hydrating properties. 

References

[1] American Academy of Family Physicians. (2019, January 11) What is bloating? Retrieved on November 21, 2020 from https://familydoctor.org/condition/bloating/

[2] Harvard Health Publishing. (2020, October 13) What’s causing that belly bloat? Retrieved on November 21, 2020 from https://www.health.harvard.edu/diseases-and-conditions/whats-causing-that-belly-bloat

[3] Kandola, A. (2020, January 28) How to prevent bloating after a meal. Retrieved on November 23, 2020 from https://www.medicalnewstoday.com/articles/322200

[4] Petitjean, C. (2020, November 23) 7 Foods That Reduce Bloating—and 5 That Cause It. Retrieved on November 23, 2020 from https://www.health.com/food/best-and-worst-foods-for-bloating

[5] Glassman, K. (n.d.) 8 Anti-Bloat Foods to Eat When You’re Feeling Puffy. Retrieved on November 23, 2020 from https://nutritiouslife.com/nurture-yourself/feeling-puffy-beat-the-bloat/slide/ginger/

[6] Walsh, K. (2020, April 30) 15 Best (and Instant) Anti-Bloating Foods. Retrieved on November 23, 2020 from https://www.eatthis.com/foods-that-beat-bloating/

[7] Frothingham, S. (2018, July 25) Is It Safe to Eat Papaya While Pregnant? Retrieved on November 23, 2020 from https://www.healthline.com/health/papaya-in-pregnancy