Benefits of seeds

Sprinkled, crushed or pureed into tasty spreads, seeds deliver an abundance of health benefits. They are a great source of fibre and also contain healthy monounsaturated fats, polyunsaturated fats and are chock-full of important vitamins, minerals and antioxidants. Consume these miniature powerhouses as part of a healthy diet and you can help reduce blood sugar, cholesterol and blood pressure.

Chia

Chia is high in fibre, which can help you avoid constipation and lower cholesterol. It's also a great plant source of the omega-3 essential fatty acids and the mineral calcium. Try them on top of salads or soaked in liquid puddings and porridge.

Sunflower

Sprinkle hulled sunflower seeds on top of a salad or pasta dish for an added crunch, they are a great source of the B vitamin folate, which is particularly important for pregnant women and people with heart disease. Rich in vitamin E, they are also a powerful antioxidant. So skip the lashings of peanut butter and try some sunflower seed butter instead.