Seeds may be tiny, but they are mighty! Seeds are considered superfoods because they are packed with nutrients and can be added to any dish. They are a fantastic source of healthy fats and can be used as a protein substitute. Keep reading to learn about the most common types of seeds you can use in your diet!
If any food deserves the name “superfood,” it has to be pumpkin seeds! They are an excellent source of magnesium, zinc, and the amino acid tryptophan, which is known to help induce a night of restful sleep. They are also known to help reduce blood pressure, control cholesterol, reduce the risk for chronic diseases like diabetes and certain cancers, and improve bladder and prostate health. They’re also high in fiber, keep you fuller for longer! Pumpkin seeds are a great addition to salads, bread, pesto, or even eaten raw.
Flax seeds can easily be found in most grocery stores, as whole seeds or ground powder (either works great). They’re an excellent source of antioxidants and alpha-linolenic acid (ALA), an omega-3 fatty acid known to help lower blood pressure, reduce inflammation, slow skin aging, and improve nerve function. If you’re using whole seeds, you can add them to your salad, oatmeal, or cereal. If you’re using ground flax seeds, you can easily add them to your smoothies, oatmeal, hot drinks, and baked goods.
You are likely familiar with sesame seeds, as they commonly are found on hamburger buns and bagels. Sesame seeds are packed with nutrients such as zinc, copper, and iron. They are an excellent source of energy, great at stabilizing blood pressure, and boosts skin, hair, and bone health! That’s a ton of benefits for such a little seed! Sesame seeds are incredibly versatile and can be added to nearly anything. They have a mild, almost undetectable flavor. Feel free to add them to your rice, protein of choice, breakfast items, and bread.
Chia seeds are also an excellent source of omega-3 fatty acids and help keep your cholesterol levels healthy. Although they are small, they are packed with fiber and can kelp you stay fuller for longer. Chia seeds are easily found in most grocery stores and generally come whole. They can be used in various ways, such as in your smoothies, oatmeal, pudding, salads, or using them in chia pudding (a deliciously easy breakfast)!
Sunflower seeds are a typical snack (especially at baseball games), but did you know they are a great source of Vitamin E and healthy fats? They are rich in antioxidants and are known to help with digestion, skin appearance, weight loss, and heart health. Make sure to avoid salted or flavored sunflower seeds, since those then to be higher in sodium! These seeds can be enjoyed on their own or in smoothies, smoothie bowls, and oatmeal.
Seeds are incredibly versatile and can easily be added to any dish! If you’re looking for an easy way to get your healthy fats into your diet, seeds are your answer.