It’s easy to mix all kinds of tasty, power-packed seeds into the foods you’re already eating. Your body will thank you for the serious nutrient boost.
Eating seeds provides you with protein, healthy fats, fiber, vitamins and minerals.
Photo by iStock/Elena Elisseeva
Seeds are would-be plants. As such, they contain a boatload of nutrients necessary to jumpstart the growth of strong plants, including protein, healthy fats, fiber, vitamins, minerals and numerous micronutrients. Here’s a clever trick invented a long, long time ago: Eat seeds instead of planting them and you get all those nutrients instead.
Another trick invented long ago is to fool seeds into thinking they actually will become plants by sprouting or soaking them in water just long enough to encourage germination. Germination unlocks even more nutrients. Seeds may also be roasted or toasted to deepen their flavors. Like nuts, seeds should be stored in the refrigerator or freezer to extend their shelf life and keep their oils from becoming rancid.
All seeds are nutritious. For maximum nutrition, try to eat a wide variety of seeds and seed oils.
Amaranth: High in protein (must be cooked or used as flour)
Chia seeds: Packed with protein, fiber, antioxidants and minerals
Coriander seeds: Help control blood sugar, cholesterol and inflammation; high in phytonutrients
Cumin seeds: Promote circulation and metabolism
Fennel seeds: Calming to the stomach
Flax seeds: Rich source of omega-3 fatty acids; high in phytochemicals, protein and fiber
Grapeseed oil: Heart-healthy; withstands high temperatures
Hemp seeds and seed oil: High in healthy fats, minerals, complete protein and fiber
Millet: High in protein (must be cooked or used as flour)
Poppy seeds: Good source of fiber, vitamins and minerals
Pumpkin seeds (pepitas) & pumpkin seed oil: Packed with healthy fats, vitamins and minerals
Quinoa: Complete protein (must be cooked or used as flour)
Sacha inchi seeds & seed oil: Amazonian seed usually only available roasted; richest known source of omega-3 fatty acids; broad spectrum of vitamins, minerals and antioxidants
Sesame seeds, seed oil and seed paste (tahini): Rich source of calcium and healthy fats
Sunflower seeds & seed oil: Rich in protein and many vitamins
Teff: High in protein and minerals
• Dukkah Recipe
• Enrollado De Quinua Y Ceviche Recipe
• Grilled Vegetable Sandwich Recipe with Chia Dijon-Balsamic Spread
• Healthy Multigrain Waffles Recipe
• Persimmon and Spicy Pumpkin Seed Salad Recipe
• Stuffed Avocado Salad with Chipotle Vinaigrette and Hemp Seeds
• Winter Chopped Super Salad Recipe with Pomegranate Vinaigrette
More than 150 workshops, great deals from more than 200 exhibitors, off-stage demos, inspirational keynotes, and great food!LEARN MORE