Seeds, nuts and whole grains like fonio are some of the easiest healthy foods to add to your diet. Learn the benefits of chia, flaxseed, pumpkin seeds, almonds, walnuts and granola, and simple Ghanaian ways to eat them.
If you want one small change that improves your diet, add a handful of seeds or nuts each day. They provide fibre, protein, healthy fats, vitamins and minerals in a small, filling portion. Here is a simple guide to the most popular ones and how to use them.
Quick nutrition guide
| Food | Stand-out nutrients | Best known for |
|---|---|---|
| Chia seeds | Fibre, omega-3 (ALA), protein, calcium | Fullness, digestion |
| Flaxseed (linseed) | Fibre, omega-3 (ALA), lignans | Regularity, heart health |
| Pumpkin seeds | Zinc, magnesium, protein | Minerals for immunity and muscles |
| Almonds | Vitamin E, magnesium, protein, fibre | Heart health, steady energy |
| Walnuts | Omega-3 (ALA), antioxidants | Heart and brain health |
| Fonio | Fibre, iron, zinc; gluten-free | A light, quick-cooking West African grain |
Easy ways to use them
- Chia pudding: 2 tablespoons chia in 1 cup milk, rest 2 hours or overnight; top with fruit.
- Koko, oats or Tom Brown: stir in ground flaxseed or chia.
- Smoothies: add a spoon of seeds or a few nuts.
- Snacks: a small handful (about 30 g) of almonds, walnuts or pumpkin seeds.
- Salads and rice: sprinkle toasted pumpkin seeds on top.
- Breakfast: granola with yoghurt or milk and fruit.
- Fonio: cook like rice in 5 minutes and serve with stew, or as porridge.
Tips for the best results
- Grind flaxseed: whole flaxseeds often pass through undigested; ground flax gives you the nutrients. Recommended: Forever Aloe Vera Gel Mini
- Soak or mix chia with liquid, and drink water with high-fibre foods. Recommended: Forever Aloe Vera Gel 1 Litre
- Watch portions: nuts and seeds are healthy but energy-dense. A small handful a day is enough.
- Increase fibre gradually to avoid gas and bloating. Recommended: Forever Supergreens
- Store in airtight containers away from heat to keep oils fresh.
Buy seeds, nuts and grains
| Product | What it is |
|---|---|
| Chia Seeds Omega-3, Fibre and Protein Superfood Seeds in Ghana | Chia seeds are tiny seeds packed with omega-3 (ALA), fibre, protein and minerals. |
| Flaxseed Omega-3 and Fibre Rich Linseed in Ghana | Flaxseed (linseed) is rich in omega-3 ALA, soluble and insoluble fibre, and lignans. |
| Pumpkin Seeds Zinc and Magnesium Rich Pepitas in Ghana | Pumpkin seeds are a tasty source of zinc, magnesium, protein and healthy fats. |
| Almond Nuts Vitamin E and Protein Rich Almonds in Ghana | Almonds are nutrient-dense nuts rich in vitamin E, magnesium, protein and fibre. |
| Walnuts Omega-3 Rich Nuts for Heart and Brain Health in Ghana | Walnuts are one of the best plant sources of omega-3 (ALA), plus antioxidants, protein and fibre. |
| Granola Crunchy Oat, Nut and Fruit Breakfast Cereal in Ghana | Our granola is a crunchy mix of oats, nuts, seeds and fruit — a filling, fibre-rich breakfast or snack that gives lasting energy. |
| Fonio Grain Gluten-Free African Ancient Grain Rich in Fibre and Minerals in Ghana | Fonio is an ancient West African grain that cooks in minutes. |
Also see moringa, maca and fenugreek, and our heart health guide.
Precautions
- Allergies: avoid nuts if you or your child has a nut allergy.
- Choking: don’t give whole nuts to young children; dry chia seeds should be soaked before eating.
- Blood thinners: if you take blood-thinning medicines, ask your doctor before using large amounts of flax or chia daily.
Frequently asked questions
How much chia seed should I eat daily?
About 1–2 tablespoons a day is a common amount. Mix with liquid and drink water.
Is flaxseed better whole or ground?
Ground. Your body absorbs more nutrients from ground flaxseed.
Are nuts fattening?
Nuts are energy-dense, but in moderate portions they are linked with healthier weight and heart health because they are filling.
What is fonio?
Fonio is an ancient, gluten-free West African grain that cooks in minutes and can replace rice or couscous.
Disclaimer: This article is for general information and does not replace advice from a health professional or dietitian.
Chia Seeds
₵ 250 View product
Flaxseed
₵ 200 View product
Granola
₵ 250 View product
Pumpkin Seeds
₵ 250 View product
Forever Supergreens
₵ 719 View product
Forever Aloe Vera Gel Mini
₵ 150 View product
Supplements support general wellbeing and are not a substitute for medical treatment. Talk to your doctor if you have a medical condition or take other medicines.
About the Author
Isaac Mintah
Entrepreneur, Author & Emotional Intelligence Coach. Founder of Activezoon Universal Limited Company.
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