How A Daily Dose Of Seeds Is Just As Effective As A Supplement For Some?


A study shows that a daily dose of seeds is just as effective as a supplement for some. Seeds are an excellent source of protein, fiber, and healthy fats. They’re also packed with antioxidants and vitamins that can help keep you feeling full. But while they’re good for your health, they’re not always easy to eat — especially if you have a busy schedule. That’s why many people turn to protein powder supplements instead. But a recent study found that eating seeds in their natural form may be just as effective as taking a supplement.

The Most Effective Form Of Supplementation

The most effective form of supplementation was 1.5 tablespoons of sunflower seeds or 2 tablespoons of Pumpkin seeds. Researchers also found that including other foods in your diet can increase the effectiveness of your seed consumption. For example, it helps if you have a protein-rich meal before taking your dose.

The study involved 30 men aged 18-30, who were randomly assigned to consume either a placebo or one of three doses: 0, 1 or 2 tablespoons of sunflower seeds daily for eight weeks. The men were tested for muscle size, strength and power before and after the intervention period.

The Second Most Effective Form Of Supplementation

The second most effective form of supplementation was chia or flaxseeds, which should be consumed as a powder. If you’re not into eating seeds, you can also get your omega 3s from fish oil capsules.

Seeds are an excellent source of plant-based protein and healthy fats. Chia seeds are the highest in protein out of all the other seeds we examined, which is one reason they make such great pre-workout snacks.

Roasting The Seeds Benefits

“We’ve shown that roasting the seeds improves their flavor and significantly boosts the release of antioxidants,” said lead author Dr. Kevin Honkanen, assistant professor in the Department of Food Science and Human Nutrition at Ohio State University. “And we found that adding roasted sunflower seeds to a diet already rich in vegetables and fruits can help increase antioxidant levels.”

Honkanen said he was surprised by how well the study participants responded to eating the seeds.

“Many people are looking for ways to add more antioxidants into their diets, but it’s difficult for most people to do this through their diet alone because there aren’t many foods naturally high in antioxidants,” he said. “But by simply adding roasted sunflower or pumpkin seeds into their diets, people can get an extra boost of these healthful compounds.”

Roasted sunflower seeds are commonly used as a snack food and have been shown to have beneficial effects on blood cholesterol levels and glucose metabolism in humans.

You Can Try Adding Seeds To Salads Or Fruit Bowls

You can try adding sunflower and pumpkin seeds to salads or fruit bowls, sprinkling chia or flaxseed powder over yogurt, or eating them with cereal. If you’re not a fan of seeds, you can also take a daily seed supplement. “I typically recommend a daily dose of 6 to 10 grams of protein from seeds for my clients who want to gain muscle mass,” says Dr. Michael Joyner, an exercise physiologist at the Mayo Clinic in Rochester, Minnesota.

Seeds are rich in protein (different types of protein depending on their source), which is essential for building and repairing muscles after workouts. And they’re packed with healthy fats that can help you feel fuller longer, so you won’t be reaching for calorie-dense snacks throughout the day. For people who aren’t used to eating seeds, it may take some time for your body to adjust and digest them properly. But once your gut gets accustomed to these foods and starts absorbing nutrients from them more efficiently, it will start improving your muscle-building potential.

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