Again, aim for two to three tablespoons per day. You can soak them for at least 45 minutes in a liquid like almond milk or yogurt before eating, or you can grind them fresh and sprinkle the meal over your salads, oatmeal, or baked goods. There is one crucial piece of advice for anyone starting to eat more chia or flax seeds: you must drink plenty of water. These seeds are incredibly absorbent; they are like tiny sponges that soak up water in your gut. If you don’t increase your water intake, they can actually rob your body of water, leading to hard stools and worsening constipation. However, when you consume them with enough water, they work wonders for your digestive transit. So, remember: soak or grind, and drink lots of water.
1. Amaranth
And now for the number one seed, a true hidden gem that few people know about: Amaranth. This pseudocereal holds some fundamental keys to muscle health. First, it contains a significant amount of an amino acid that is rare in most seeds and grains we eat: lysine. But it also boasts a moderate to high amount of protein—about 13 to 20 grams of protein per 100-gram serving.
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