Small But Mighty: The Health Benefits of Seeds
Real Food Recipes
You know what they say: great things come in small packages.
And, oh, is this the case when it comes to seeds. These little guys are chock-full of nutritional goodness, and are quite scrumptious to boot.
Hemp seeds
I prefer hemp hearts (shelled hemp seeds), which have a really subtle flavor and are very soft. They’re very tiny, so aren’t necessarily convenient for snacking in terms of grabbing a handful. But they make for a wonderful addition to smoothies, salads, and yogurt.
Chia seeds
Ch-ch-ch-chia! This little seed
A single serving of chia seeds has 18% of the recommended daily intake (RDI) for calcium and 27% of your daily RDI for phosphorus, which promote bone health. A single serving also has a whopping 33% of your RDI for fiber, which promotes healthy digestion. Furthermore, chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving.
Sesame seeds
These little seeds are packed with essential minerals such as manganese, copper, iron, phosphorus, zinc and calcium. Manganese, phosphorous and calcium help promote bone health. Iron in necessary for the production of red blood cells and to carry oxygen through the bloodstream. Zinc promotes bone health and prevents osteoporosis. Sesame seed oil reduces hypertension and eases stress. Antioxidants fight free radicals, promoting youthfulness and strengthening the immune system.
Sunflower seeds
I prefer sprouted sunflower seeds, which are easier to digest and richer in enzymes.
Pumpkin seeds (a.k.a. pepitas)
Flax seeds
These dark brown seeds are excellent sources of omega-3s. Just one tablespoon of flaxseed surpasses the RDI of omega-3s, which help reduce the inflammation that leads to conditions such as asthma, rheumatoid arthritis, migraine headaches, and osteoporosis. Alpha-linolenic acid (ALA) is a kind of omega-3 that is found in flaxseeds that helps promote bone health. Flaxseed may lower blood pressure. They are also a great source of fiber: with one tablespoon containing three grams of fiber. This high fiber content helps promote digestive health. Lignans in flaxseed also promote regular digestion, and are thought to have a role in breast cancer prevention.
There are so many great ways to enjoy seeds.
Sunflower and pumpkin seeds make a great snack on their own, while chia, hemp, sesame and flax seeds make great a great addition to any meal – sprinkled on salads, in sauces, and even in homemade chocolate (see my recipe for these easy-peasy and delicious salty, sweet and crunchy superfood snack bites).
Remember that when it comes to nuts and seeds, choose organic – because of their high fat content, seeds soak up pesticides like little sponges!
In fact I have learned a lot
The article was very informative and a head to head nutritional facts lineup would have sent it over the top.
Meaning what are the nutritional values of a serving each of the featured seeds contains.
I was actually searching information on Persica seed when I came to your site, but you don’t seem to have any information on it.
hi where is the best place to get these seeds/
Hi Nadia,
I am wondering if flax seeds and Hemp seeds can be added together to smoothies. Also, if I am taking cod liver oil supplement, do I need the seeds at all?
Thanks
Love it, sign me up
Hemp seeds contain anti-aging antioxidants such as vitamin E.
Thanks so much 🙂
Great seeds infographic! I knew about some of these health benefits but thanks for putting them all all together in an easy to read graphic…love it and sharing it!
Where can you buy these seeds at.
Just to clarify, they don’t soak up pesticides from your body – they soak them up as they’re being grown (since you said this was “good news,” I’m thinking maybe you misunderstood).
I just stumbled across your website, it looks great, a lot of info. What is your source for seeds that we eat (ie pumpkin, chia, flax…) soaking up pesticides? That is good news, I want to share that.