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This Month In Diet
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    Though they may be small, seeds pack a powerful punch when it comes to nutritional value. Here are seven of the healthiest seeds you should think about including in your diet. Read >>
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Health and Fitness News

Eat Like a Bird

Add these seeds to your diet for good health.

You’ve heard that good things come in small packages, and it’s true—not just for gift boxes but for edible seeds as well. Though they may be small, seeds pack a powerful punch when it comes to nutritional value. In fact, some seeds are considered some of nature’s superfoods.

If you look inside a seed, it makes sense. With all the necessary ingredients to make a plant, seeds are high in fiber, polyunsaturated fats, monounsaturated fats, vitamins, minerals, and antioxidants. With so much to offer, those tiny packages of good health make great snacks or additions to your meals.

Want to up your seed intake? Here are seven of the healthiest seeds you should think about including in your diet.

1. Flaxseeds

Also called linseeds, flaxseeds are highly nutritious. Studies suggest flaxseeds may help prevent cancer; improve cardiovascular health; and reduce high blood sugar, cholesterol, and high blood pressure. Add ground flaxseeds to your cereal, smoothies, and muffins. In one ounce (two tablespoons) of flaxseeds, you’ll get 5 grams of protein; nearly 8 grams of fiber; powerful antioxidants; omega-3 fatty acids; and a third of your daily value of thiamine, manganese, and magnesium. For your body to absorb the omega-3 fatty acids, go with ground flaxseed rather than whole flaxseeds.

2. Chia Seeds

If you’re not eating chia seeds, it’s time to start. Similar in nutritional value to flaxseeds, one ounce of chia seeds provides approximately 10 grams of fiber, more than 4 grams of protein, powerful antioxidants, and one-third of your daily magnesium and manganese intake. As added perks, chia seeds may have the ability to reduce appetite, inflammation, blood pressure, blood sugar, and your risk for heart disease. Add ground chia seeds to vegetables, oatmeal, or yogurt. When soaked in a liquid, chia seeds soften.

3. Pumpkin Seeds

Pumpkin seeds are high in iron, fiber, protein, zinc, phosphorus, magnesium, omega-3 and omega-6 fatty acids. So don’t just enjoy them in the fall. Snack on them throughout the year! Making them even more appealing is the fact that studies reveal pumpkin seeds may play a role in lowering cholesterol, reducing a woman's risk of breast cancer, and improving urinary tract health.

4. Hemp Seeds

Hemp seeds are one of the few foods that contain complete protein, meaning they offer all essential amino acids. Just two tablespoons contain 10 grams of easy-to-digest protein. Hemp seeds are also rich in omega-3 and omega-6 fatty acids, thiamine, zinc, and magnesium. The healthy fats in hemp seeds help to lower inflammation, improve heart health, and improve skin conditions such as eczema.

5: Sunflower Seeds

Need more vitamin E in your diet? Sunflower seeds contain more vitamin E than any other food. That’s not the only reason to dig into sunflower seeds. These popular seeds are also high in protein, fiber, healthy fats, selenium, magnesium, and copper. People who eat sunflower seeds also have a lower risk of heart disease, since the small seeds reduce inflammation and lower cholesterol.

6: Sesame Seeds

These tiny seeds are packed with nutrients, protein, and fiber. Rich in amino acids, sesame seeds may lower cholesterol, inflammation, and your risk of heart disease and certain cancers. Reap the goodness of sesame seeds by eating the seeds plain, in salads or in stir-fries. Get more of their benefits by using sesame oil to make sauces and salad dressings. Tahini, which is made out of ground sesame seeds, is used to make hummus and other dips and pastes, so eat up!

7: Pomegranate Seeds

You find these small red seeds inside the pomegranate fruit. Also called arils, these seeds are filled with fiber, vitamin C, and antioxidants. Eat pomegranate seeds by themselves, made into jelly, or added to yogurt or salads.