- Mickala Parsley, 27, from Indiana shared her recommendations with WebMD
- In the TikTok video, she advised eating chia seeds, hemp seeds and flax seeds
- The dietician explained that they all contain healthy fats, fiber and protein
A dietician has lifted the lid on the three foods she recommends her patients, friends and family add to their diets – and they’re all seeds.
Mickala Parsley, 27, from Indiana, detailed the benefits of eating chia seeds, hemp seeds, and flax seeds — 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’s really important as Americans that we focus on what we can add to our diet versus what we can take out of it,” she explained, saying these three options are “great little additions” for those looking to boost their nutrient intake. in 2023.
Persley has described chia seeds as your “fiber-rich friend,” saying three tablespoons contain 11 grams of fiber and five grams of protein.
She noted that they are “incredibly easy to add to your diet” and can be added to smoothies, oatmeal and yogurt.
The dietician is also a fan of using them to make homemade chia pudding, which is easier than it looks.
Parsley explained that chia seeds “tend to absorb liquid,” so when combined with milk and left overnight in the fridge, they turn into a pudding.
There are a number of flavored chia pudding recipes available online, from lemon and coconut to decadent coffee and chocolate.
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 to improve heart health by lowering 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 nice nutty taste and texture,” Parsley said.
The final seed in Parsley’s arsenal is flaxseed, which she says could be purchased whole, ground, or ground.
“I tend to prefer ground, ground flaxseed. It’s a little easier to digest and work with,” she explained.
When eaten whole, flaxseeds are more likely to pass through the intestinal tract undigested, according to WebMD.
Parsley shared that two tablespoons of flaxseeds provide three grams of protein, three grams of fiber, and “lots of other specific nutritional benefits.”
“Not only will flaxseeds be great for providing you with healthy fats, flaxseeds have been shown to contain certain anti-cancer 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.
Flaxseeds can easily be added to smoothies and oatmeal, but she likes to incorporate them into baked goods like banana bread.