Healthy Seeds You Can Eat

This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated on July 1, 2013, but you can read the post here.

THE HEALTH BENEFITS OF EDIBLE SEEDS ARE COMPARABLE TO TREE NUTS

Seeds aren’t just good food for birds, there are many health benefits of seeds for people, too! They are high in many essential minerals and vitamins, a source of polyunsaturated fatty acids, provide protein and fiber, and are low in sodium. Those who are allergic to tree nuts can use edible seeds to add crunch to their trail mix and texture to baked goods. They can also enjoy seed butters in place of nut butters. Adding more healthy seeds to your diet is as easy as sprinkling them on your next bowl of salad, cereal or stir fry.

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Pumpkin Seeds: Healthy Seeds You Can Eat

They’re the highest in protein with 8.5 grams per ounce. Save them when carving your next Jack-O-Lantern to roast in the oven and sprinkle over some pumpkin soup.

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Flax Seeds: Healthy Seeds You Can Eat

One of the richest plant sources of ALA Omega-3 fatty acids, plus you get the benefits of both soluble and insoluble fiber. You can find them ready-to-eat in KIND brand Vanilla Blueberry Clusters with Flax Seeds and Cinnamon Oat Clusters with Flax Seeds.

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Watermelon Seeds: Healthy Seeds You Can Eat

Swallowing them won’t make a watermelon grow in your belly, but will provide you with a good source of protein, so go ahead and add them your fruit smoothie right along with the sweet and juicy fruit.

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Caraway Seeds: Healthy Seeds You Can Eat

One of the highest in fiber with 11 grams per ounce, so be sure to select your rye bread with caraway seeds and sprinkle them on roasted potatoes for their savory flavor. sauerkraut

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Anise Seeds: Healthy Seeds You Can Eat

Loved for their licorice flavor, they’re widely used in candies, confections and alcoholic beverages. One tablespoon has 14% of the Daily Value for iron, or 2.48 mg.

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Poppy Seeds: Healthy Seeds You Can Eat

A little bit goes a long way with 13% of the Daily Value of calcium in every tablespoon, along with some iron, copper, potassium and magnesium. Their crunch can be found on breads and rolls, in noodle dishes, and fillings for pastry.

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Sesame Seeds: Healthy Seeds You Can Eat

One of the edible seeds with the highest monounsaturated fatty acid content at 5.5 grams per ounce and many phytonutrients with antioxidant properties. Their nutty flavor is best appreciated when made into tahini and used on falafel.

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Chia Seeds: Healthy Seeds You Can Eat

Similar to flax seeds, but they don’t have to be ground in order for us to absorb their nutrients. Eating them whole allows them to absorb water and swell to ten times their weight, providing a sense of fullness.

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Sunflower Seeds: Healthy Seeds You Can Eat

Not just for baseball players, you’ll find plenty of sesame seeds in Somersault snacks and can harvest them from your sunflowers to roast and hull for your own sunflower butter.

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Fennel Seeds: Healthy Seeds You Can Eat

Every tablespoon provides 1 gram of fiber while also being a source of natural anti-flatulence compounds. They have a licorice scent and taste and are used in cooking everything from Italian sausage to Indian curry.

Posted in Diet and Disease, Digestion, HEALTH GOES STRONG, Ingredients, Phytonutrients and tagged , , , .

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