Brief Summary
This video highlights seven overlooked superfoods: seeds. It explains how incorporating these seeds into your diet can improve digestion, reduce bloating, strengthen the gut-brain connection, and provide various health benefits due to their rich nutrient content. The seeds discussed are chia, flax, pumpkin, basil (subja), sunflower, sesame, and pomegranate, each offering unique advantages from promoting regularity and hormone balance to providing essential minerals and antioxidants.
- Seeds are overlooked superfoods for gut health.
- Each seed offers unique benefits, from aiding digestion to providing essential nutrients.
- Incorporating seeds into your diet can improve overall well-being.
Chia Seeds – help with satiety, sugar balance & regularity (when soaked)
Chia seeds are highlighted as a top choice for gut health due to their high soluble fiber content. When soaked, they form a gel that slows sugar absorption, feeds the gut microbiome, and promotes regularity. It's important to soak chia seeds for at least 15-20 minutes before eating them. A recommended serving is one to two tablespoons mixed in almond milk or yogurt, along with berries, for a gut-friendly breakfast or snack that also helps with satiety.
Flax Seeds – rich in fiber & omega-3s, improve hormones & reduce bloating
Flax seeds are rich in omega-3 fatty acids, particularly ALA, which has anti-inflammatory properties. To maximize absorption, flax seeds should be consumed ground rather than whole. Ground flax seeds can help reduce bloating, balance hormones, and manage cholesterol levels. A tablespoon of ground flax seeds can be added to smoothies or oatmeal three to four times a week. They also contain lignans, compounds being studied for cancer prevention.
Pumpkin Seeds – magnesium-rich, great for gut-brain axis & constipation
Pumpkin seeds are a great source of magnesium, a nutrient many people are deficient in. Magnesium aids in improving bowel movements, promoting better sleep, and calming the nervous system. Pumpkin seeds are also rich in zinc and protein. They can be consumed roasted with sea salt or added to salads.
Basil Seeds (Subja) – reduce bloating & stabilize blood sugar
Basil seeds, also known as subja seeds, are similar to chia seeds but expand more quickly when soaked. They offer similar soluble fiber benefits and are used in Ayurvedic medicine for digestive health. Basil seeds can be consumed with chia seeds in oatmeal, almond milk, or almond yogurt. Studies suggest they can also help manage blood sugar levels.
Sunflower Seeds – vitamin E for gut lining repair & anti-inflammatory benefits
Sunflower seeds are packed with vitamin E, a powerful antioxidant that helps repair the gut lining. They are a good snack for those dealing with stress or inflammation. Sunflower seeds are best consumed lightly roasted with a bit of sea salt. They also benefit skin health.
Sesame Seeds – support bile flow & fat digestion
Sesame seeds have been used for thousands of years due to their high calcium, magnesium, and fiber content. They can be consumed as tahini, a sesame paste, used as a dip. Sesame seeds support bile flow, which aids in better fat digestion.
Pomegranate Seeds – prebiotic & antioxidant, studied for colon cancer prevention
Pomegranate seeds are antioxidant powerhouses and act as prebiotics, feeding beneficial gut bacteria and reducing oxidative stress in the gut lining. They can be eaten raw or added to salads. Pomegranate seeds also support the immune system and have been studied for their potential anti-cancer effects in the colon.
Quick Revision
A quick recap summarizes the benefits of each seed: chia seeds for digestion and satiety, flax seeds for hormones and fiber, pumpkin seeds for magnesium and the gut-brain axis, basil seeds for bloating and blood sugar control, sunflower seeds for antioxidants and gut lining repair, sesame seeds for calcium and bile flow, and pomegranate seeds for prebiotics and antioxidants. The video emphasizes eating real seeds rather than supplements for better gut response. Given that 90% of serotonin is made in the gut, good digestion is linked to improved mood. Viewers are encouraged to pick two of these seeds to try during the week.
