How to Work Seeds into Your Diet

Posted On: 11-22-2019
How to Work Seeds into Your Diet
How regularly do you eat seeds? When you choose the right ones, your body will thank you: seeds can be a “small yet mighty” way to get some of the nutrients that you need in your diet (keep in mind that getting whole, raw seeds is the best way to reap the benefits). If you're not sure which seeds to buy or how to work them into your diet, we can help.


Nutrients: Flaxseeds contain an omega-3 fatty acids of the alpha-linolenic acid (ALA) type. While this is not the same omega-3s found in fatty fish, it’s still good for your heart. You can grind flaxseed yourself to get the most benefits.

Eating Suggestions: Try blending a spoonful of flaxseed into a smoothie. You can also use flaxseed meal as a baking substitute: swap 1/4 of the recommended flour in baking recipes with flaxseed meal.

Sesame Seeds

Nutrients: Sesame seeds are a source of unsaturated fats, phytosterols (molecules that benefit your cholesterol levels), fiber, and protein.

Eating Suggestions: Sesame seeds are versatile. Try sprinting them over sautéed vegetables or stir-fry dishes. If you enjoy hummus, you’re also getting some sesame seeds that way: tahini, used to make hummus, is made from ground sesame seeds.

Sunflower Seeds

Nutrients: Like sesame seeds, sunflower seeds are also rich in phyosterols. They are also great sources of protein. 1/4 cup of sunflower seeds contains seven grams of protein, which is about the same amount found in an ounce of beef.

Eating Suggestions: Try sunflower seed butter, a peanut butter alternative, on a sandwich or as a dip for fruit. You can also add sunflower seeds to muffin batter or bread dough, or sprinkle it onto salads for a satisfying crunch.

Pumpkin Seeds

Nutrients: You don’t have to wait until you carve a pumpkin in the fall to get your hands on some crunchy pumpkin seeds. Shelled pumpkin seeds are green and are called pepitas. They’re also a great source of protein: 1/4 cup has eight grams, the same as a glass of milk. Pumpkin seeds are also a great source of potassium and iron.
Eating Suggestions: Pumpkin seeds make for a tasty treat in oatmeal or in granola.

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