6 healthy seeds to add to your diet

Are you trying to identify healthy seeds? Then you’ve come to the right place.

Seeds are the start of a healthy plant, so it’s no wonder that they are packed with fiber, healthy fats, proteins, and various vitamins and minerals.

Of course, not all seeds are edible. Some are hard for humans to digest, and some are poisonous.

However, these are for you can Eat must make up for it. Here are six healthy seeds you should be eating right now, plus some recipe ideas.

1. Chia seeds

Chia seed pudding with kiwi and granola in the glass

chia seeds Contains omega-3 fats And fiber, in addition, it contains minerals such as iron, calcium, magnesium and zinc.

While you can simply sprinkle chia seeds over your oatmeal or salad and call it a day, these small, healthy seeds are more versatile.

According to Quyen Vu, Beachbody’s nutritionist, “It’s my favorite because you can add it to all kinds of baked goods to enhance the recipe. In vegan baking, 1 tablespoon of chia seeds plus 3 tablespoons of warm water can replace the egg. In pie crusts, 1 tablespoon of chia seeds plus 3 tablespoons of warm water can replace the egg. , cakes, and other doughs, chia seeds add stability, structure, and texture.”

To try this at home, make Raspberry muffins with chia seeds For a surprising crunch from moist pancakes.

Then, there’s chia seed pudding, a dessert-like breakfast trend All over social media.

Just add chia seeds to yogurt and water or milk of your choice, and leave it overnight there he is, Wake up to a silky, sweet chia seed pudding.

From banana cream pie to coconut mango, this 7 easy chia pudding recipes Show that easy breakfast doesn’t have to be boring.

2. Pumpkin seeds

In addition to healthy fats and fiber, pumpkin seeds contain zincIt is an antioxidant that protects against infections.

Enjoy pumpkin seeds as a snack, or use them as a substitute for toast in salads like we did in this one Roasted Pumpkin Salad with Lentils.

“For freshness, it’s best to buy raw, unhulled pumpkin seeds at the store. You can roast them in the oven or skillet and add your own spices and salt to the mix. For sweetness, try adding cinnamon and a little honey,” recommends Fu.

3. Hemp seeds

Uncooked hemp seeds in a pot

hemp seeds Includes A good combination of Omega-6 and Omega-3 with a range of important vitamins and minerals.

You can eat them raw, roasted, or cooked, and fear not – there is no THC in properly cleaned hemp seeds despite them being in the same family as cannabis.

Vu says, “Hemp seeds are great in smoothies for a nutty but not overwhelming taste. Add them to Overnight oats To increase the fiber and healthy fats. “

4. Flaxseed

Flaxseed is a source Alpha-linolenic acid (ALA), a vegetarian type of omega-3 fat.

Unfortunately, their tough, fibrous outer shell traps omega-3 fats, and we can’t digest them easily.

If you want to get rid of all that nourishing fat, blend flaxseeds into smoothies using a high-powered blender.

“Adding flaxseeds to smoothies gives them a thicker texture in the mouth, which makes smoothies more satisfying to drink,” says Vu.

She recommends buying whole flaxseeds because the ground seeds oxidize very quickly.

5. Sunflower seeds

Sunflower seeds are one of the best sources Vitamin E (a 2 tbsp. A serving contains 3.1 mg of Vitamin Ewhich is an excellent source).

These healthy seeds can be enjoyed as a crunchy snack on their own or as an addition to salads.

You can use sunflower seeds, along with pumpkin, flax, and chia, to make this creamy mixture Super Paleo-Friendly Bread.

6. Sesame seeds

Sesame seeds It has a slightly sweet flavor that is distinct in some Asian dishes. You can mix sesame seeds with other seeds to make it delicious spiced seeds A great combination for a snack on the go.

Or try making it Super Seed Energy BarsPerfect for a post-hike treat.

Nutrition for 6 healthy seeds

Smoothie bowl with healthy fruits and seeds

Is it okay to eat seeds every day? Yes really. Even if you are trying to lose weight, seeds are a nutrient-rich food.

Many vitamins and minerals gain value for the calories you “spend”.

What are the healthiest or best seeds for weight loss?

We think you can eat any of these healthy seeds (in reasonable amounts) as long as you like them.

As the chart below shows, the seeds are pretty much the same, except for chia and flax seeds, which are highest in fiber.

Or hemp and flax, which have the highest percentage of omega-3 fats.

You can also get fiber and omega-3 fats from other foods, so don’t obsess over the differences too much.


(28 grams)


(28 grams)


(28 grams)


(28 grams)


(28 grams)


(28 grams)

Calories 138 163 166 150 175 160
fat 8.7 grams 14 grams 14.6 grams 11.8 grams 16.1 grams 13.6 grams
protein 4.7 grams 8.5 g 9.5 grams 5.1 g 4.9 g 4.8 grams
the basic 9.8 grams 1.8 grams 1.2 grams 7.6 grams 3.3 grams 4 g
Omega 3 5 grams 0 g 8.3 grams 6.4 grams 0 g 0.1 g
Omega 6 1.7 grams 5.6 g 3 g 1.7 grams 10.6 grams 5.9 grams

Looking for more specialized nutrition information? head over to and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B mentality And Fix part.

What do you think?

Written by Joseph

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