Here are some of the healthiest ingredients to sprinkle on your food.
, explains. Therefore, sprinkling plant compounds on your foods can help you get more plant diversity.Truth be told, a tiny sprinkle of anything probably won’t do much for your health. So instead, try adding a bigger shake to meals and snacks or multiple sprinkles during the day.
Scarlata says that for seeds, a tablespoon or more can be counted toward your goal of 30 unique plant foods per week and will also contribute meaningful levels of polyphenols, flavonoids, phytosterols, magnesium, fiber, and healthy fats that play an essential role in preventing and treating diseases, in part because of their impact on our gut microbiome. But for some spices, smaller sprinkles have been associated with health payoffs.
Try not to get obsessed with serving amounts when it comes to sprinkle-ons. Some nutritional studies do look at specific amounts — or specific amounts in supplement form — and other studies use food frequency questionnaires that compare intake levels. But that's what happens in a lab. For general health, the point is to include these foods as often as possible — even if you aren’t eating a full serving.
Basically, every little bit counts. For example, if you ate a tablespoon of hemp seeds, you’re getting 3 grams of protein plus omega-3 fatty acids and other nutrients, including 16% of your daily magnesium requirement. That may not be all the magnesium you need in a day, but it gets you closer the the daily recommendations. Not only that, but even a hefty sprinkle contributes to the plant diversity that Scarlata recommends.
In other words, use these nutritional sprinkles as a fun and easy way to add nutrients into your diet, but don't try to rely on them to meet all your nutritional needs. Experiment with these sprinkles and enjoy them!fcafotodigital / Getty Images stock
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