Seeds

Healthy fats, vegetarian protein, fiber, and antioxidant polyphenols are all found mainly in seeds. They can also help in lowering the risk of certain diseases. Particularly, the lignans in certain seeds may reduce blood pressure and the chance of developing cancer.

For example, omega-3 anti-inflammatory lipids, fiber, and health-promoting plant components are all abundant in flax seeds. 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which are omega-3 fatty acids, may be found in one-quarter cup (42 grams) of flax seeds. Or another great, nutrient-dense option for increasing the amount of fat consumed when following the ketogenic diet is hemp hearts. Hemp hearts include 15 grams of fat per three tablespoons (30 grams), making them an excellent choice for high-fat diets. Chia seeds are also rich in healthy fats and fiber, making them a perfect candidate for a keto diet.