8 Super Healthy Seeds for Better Nutrition

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Last Updated on March 6, 2021 by Lori Geurin

These 8 super healthy seeds have amazing nutritional benefits.

In fact, they’re rich in vitamins and minerals the body needs to perform at top levels. Browsing the internet, you can read stories of what people say about seeds. In fact, seeds are included on many lists of superfoods because they pack such a nutritional punch!

They’re surprisingly versatile, and you can combine them easily into a variety of recipes.

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Do you need more energy? Want to function at peak performance? Do you want a slimmer waist? There are edible super seeds that can help! Read on for the 8 nutritious super seeds you need to know to boost your superfood IQ.

8 Healthy Super Seeds For Better Nutrition

healthy super seeds / chia seeds in a wooden bowl with a spoon — Chia seeds

1. Chia Seeds

Chia seeds contain proteins, minerals like zinc, magnesium, calcium, iron, omega-3 fatty acids, and antioxidants. Feel free to add chia seeds to your favorite dishes because they’re super healthy.

Chia seeds are not only cute and popular but they make a tasty addition to puddings, smoothies and desserts.

Here are a few chia seed recipes to get you started:

healthy super seeds / green pumpkin seeds in a brown wooden bowl — Pumpkin seeds

2. Pumpkin Seeds

Pumpkin seeds, or pepitas, are powerful sources of omega-3’s, protein, and amino acids as well as minerals like magnesium and zinc.

Eating pumpkin seeds daily will help you perform at optimal levels. Not to mention, pumpkin seeds are a healthy snack idea for adults and children and you can enjoy them any time.

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3. Quinoa

Quinoa has excellent protein content, along with Vitamin E, antioxidants, and amino acids. It is a nutty-flavored seed, which can be substituted in place of pasta or rice.

Plus, quinoa is a healthy gluten-free food that you can eat for breakfast in a variety of dishes.

Here are a few quinoa recipes that will delight you:

flaxseeds poured out of a glass jar — Flaxseeds

4. Flaxseed

Flaxseed has many health benefits. It is a super edible food packed with a wide range of nutrients.

Studies say that two tablespoons of flaxseed contain 4 grams of protein and 6 grams of fiber.

Also, it is rich in omega-3 fatty acids. Regular consumption of flaxseeds will enhance your cardiovascular health. In addition, flax contains lignans, which can protect your body from cancer.

It’s easy to add flaxseed to your diet. You can also use it as an egg substitute.

hemp seeds in a wooden spoon — Hemp seeds

5. Hemp Seeds

Hemp seeds are powerful sources of omega-6 fatty acids and heart-healthy omega-3. Users are happy consuming hemp seeds because they have a nutty, mild flavor.

You can add them to salads, or can eat them on their own. Not to mention, hemp milk is an awesome alternative to dairy milk if you’re dairy-sensitive.

sunflower seeds on a sunflower — Sunflower seeds

6. Sunflower Seeds

Sunflower seeds are high in phytochemicals, copper, magnesium, and fiber. They are also high in healthy fats. Studies show that they are powerful sources of vitamin E.

Besides making delicious salad toppings, sunflower seeds can be added to bread recipes or muffins, in stir-fry or vegetable dishes, in yogurt, cereals, or into trail mixes.

Crushed sunflower seeds are gluten-free. They can also be used to coat chicken or fish before baking.

sesame seeds in a wooden spoon — Sesame seeds

7. Sesame Seeds

Despite their small size, sesame seeds contain tons of fiber and 20% protein. They’re also rich in methionine, amino acids tryptophan, oleic acids, and linoleic.

These super yummy seeds can be sprinkled on stir-fry dishes as well as in salads too.

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Summary – Super Seeds For Better Nutrition

I hope you’ve enjoyed this lineup of some of the most amazing superfood snacks available to us in tiny little seeds.

Adding a nutty flavor and a delightful crunch, seeds can be eating in so many different ways – on their own, as salad toppings, in soups, stews, smoothies, casseroles, bread, homemade protein bars, puddings, and much more.

They are nutrient-dense and cost-effective too, making them the perfect healthy snack!

What seeds have you tried? Do you have a favorite recipe that includes super seeds?

healthy seeds in wooden bowls on a wooden table with a spoon — 8 Edible Super Seeds for Better Nutrition LoriGeurin.com

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11 Shares

Yona Williams

· Reply

January 8, 2018 at 7:35 PM

I love the flavor of pumpkin seeds, and like adding them to smoothie bowls. Hemp seeds is one of favorites – we buy them in bulk foods, roasted and salted.

Lori Geurin
· Reply

Author

January 9, 2018 at 5:12 PM

Mmm, I love eating pumpkin seeds too! Thank you for sharing this about the hemp seeds. I usually ground them up and throw some into a protein shake but I’ll have to try this!

Cat

January 8, 2018 at 7:12 AM

I add a lot of these to protein bowl and breakfast smoothies! They are so good for you!

Lori Geurin
· Reply

Author

January 9, 2018 at 5:14 PM

That’s great, Cat! You’re so right…the nutrition packed into these little seeds is pretty amazing!