There are all kinds of seeds popping up everywhere these days—from chia and flax to sesame and sunflower. Learn the nutritional basics of tasty seeds, along with ideas for incorporating them into your diet.
You may have heard of nuts, but what about seeds?
These precious little packages of nutritional glory are popping up everywhere, and for good reason. They're nutritional powerhouses—packed with dietary fiber, protein, healthy fats, vitamins, minerals, and antioxidants. There are many different types of seeds available to choose from, and they're easy to incorporate into a variety of recipes, adding flavor, nutrition, and crunch. Here's your guide to the reasons and ways to use seven super seeds.
1. Chia Seeds: Chia seeds have made headlines on the supermarket red carpet lately, and are showing up in everything from energy bars to cereals and beverages. Chia comes from a desert plant native to Mexico called Salvia hispanica and is rich in omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium. These tiny black and white seeds were used long ago by the Mayan and Aztec cultures to boost energy. Because chia seeds have a mild and nutty flavor, they can be easily added to a variety of foods and beverages. When mixed with water they form a gel that has been said to be a weight loss pudding that helps control appetite, although studies have not yet confirmed this benefit. How to eat: Sprinkle them over your oatmeal, smoothies, cereals, salads, rice, or baked goods for a boost of nutrition and flavor.
2. Flax seeds: Flax seeds have been grown in Babylon since as early as 3000 B.C., and have long been known to offer medicinal benefits. Rich in omega-3 fatty acids, dietary fiber and lignans (beneficial plant compounds), flax seeds may help reduce belly fat and lower the risk of heart disease, cancer, stroke and diabetes. Flax seeds are widely available in products such as frozen waffles, cereals and meatless meal products. When adding them to foods, it is best to eat them in ground form for better absorption of nutrients. You can easily grind them yourself in an electric coffee grinder. How to eat: Add a few tablespoons of ground flax seeds to your oatmeal, smoothies, soups or yogurt. When baking, you can replace a portion of the flour with ground flax seeds, or add them to sauces, casseroles or stews when cooking.
3. Sesame seeds: Sesame seeds aren't just for hamburger buns. Popular in many Asian cuisines, sesame seeds add a nutty flavor and a delicate crunch to whatever you're making. They're also used to make sesame paste, or tahini, which can be spread on crackers or toast and is often used in Middle Eastern cuisine to make hummus and falafel. These powerful seeds provide calcium, iron, magnesium, phosphorus, zinc, vitamin B, and dietary fiber. A recent animal study showed that sesame oil may help reduce inflammation and improve brain health because of its antioxidants. How to eat: Add them to salads, stir-fries, coat fish or chicken, or sprinkle them on bread or steamed vegetables. You can also try using tahini paste instead of mayonnaise on sandwiches and wraps.
4. Pumpkin seeds: The pumpkin plant, with its seeds, has been used in traditional medicine in many countries, including India and Mexico. Pumpkin seeds promote good prostate health and provide anti-inflammatory and cholesterol-lowering benefits. Pumpkin seeds are mildly sweet and nutty and have a slightly chewy texture. They are lower in fat than other seeds and contain essential minerals like iron, magnesium, and potassium. Pumpkin seeds also contain protective compounds called phytosterols, which likely contribute to their known prostate and heart health benefits. Although they are available year-round, they are freshest in the fall, when pumpkins are in season. How to eat: Enjoy pumpkin seeds on top of salads or cereal, add to your favorite baked goods, or eat a handful for a nutritious and delicious snack.
5. Sunflower seeds: This stadium favorite is known for its nutritional benefits. Small but mighty, sunflower seeds are an excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are one of the best whole food sources of vitamin E, a nutrient that may slow the effects of aging, boost the immune system, and prevent heart disease. They contain four times more antioxidants than blueberries, walnuts, and peanuts, which boost the immune system and lower blood pressure and bad cholesterol. How to eat: Eat them whole in salads, stir-fries, spreads, or side dishes for an extra nutritious crunch, or add them to breads and muffins for a nutrient boost.
6. Hemp seeds: Hemp-derived foods are popping up on the shelves of grocery and natural food stores in everything from salad dressings to chips and frozen desserts, which marketers are promoting for their exemplary nutritional and flavor benefits. The shelled version of the seed is soft and easy to chew and tastes somewhat like pine nuts or sunflower seeds. Hemp seeds are an excellent source of essential fatty acids and contain all nine essential amino acids, making them a complete protein source. Plus, the protein in hemp seeds is very easy to digest. How to eat: Add them to smoothies, salads, or cereals, add them to baked goods, dry roast them with spices, or sprinkle them over a pasta dish to add a nice texture without a lot of crunchiness.
7. Wheat germ: You may be wondering what wheat is doing on the seed list. The wheat germ is actually the part of the grain that will grow into a seed. For refined grains like white bread and most snack foods, the germ is removed so that you only get the starchy endosperm. This is unfortunate, because the germ (used to nourish the new plant) is a highly concentrated source of nutrients, including niacin, thiamine, riboflavin, folate, vitamin E, magnesium, phosphorus, potassium, iron and zinc. Wheat germ also provides dietary fiber and healthy fats to help balance blood sugar levels, control cholesterol levels and promote intestinal health. How to eat: You can add it to almost any recipe for a healthy crunch, including pancakes, baked goods, yogurt, oatmeal and smoothies.
