6 Nutritious Seeds to Boost Your Health with Snacking and Sprinkling

Seeds are an often-overlooked source of nutrition that can be just as filling and healthy as nuts. They’re packed with protein, fiber, and healthy fats, making them ideal for snacking or sprinkling on foods. Here are 10 of the healthiest seeds you can add to your diet and how they can benefit your health:

1. Pumpkin Seeds

• Benefits: Rich in magnesium, which supports heart health and bone strength. They’re also packed with tryptophan, a compound linked to better mood and sleep.
• How to Use: Roast them with your favorite seasonings, or add them to trail mix, salads, and soups for a crunchy topping.

2. Pine Nuts

• Benefits: High in magnesium and phosphorus, pine nuts also contain pinolenic acid, which may help reduce inflammation and cholesterol.
• How to Use: Great in pesto or as a crunchy addition to pasta, salads, and roasted veggies. You can also try them in Italian pignoli cookies for a sweet treat.

3. Sunflower Seeds

• Benefits: High in vitamin E, which has antioxidant properties that may support heart health. They also contain healthy fats that can lower bad cholesterol.
• How to Use: Add them to yogurt or cereal, sprinkle them in salads, or blend them into sunflower seed butter for a nut-free spread.

4. Watermelon Seeds

• Benefits: An excellent source of protein, iron, magnesium, and zinc. Zinc supports a strong immune system and helps shorten colds.
• How to Use: Roast watermelon seeds like pumpkin seeds for a tasty snack, or sprinkle them on salads and soups.

5. Hemp Seeds

• Benefits: Packed with protein, fiber, and healthy fats, hemp seeds offer an ideal balance of omega-3 and omega-6 fatty acids, supporting heart health.
• How to Use: Sprinkle over oatmeal, yogurt, or blend into smoothies. You can also mix them into baked goods for added nutrition.

6. Flaxseeds

• Benefits: Flaxseeds are high in fiber and omega-3 fatty acids, which can support heart health, reduce cholesterol, and even help regulate blood sugar.
• How to Use: Grind them for the best absorption, then add to smoothies, oatmeal, or pancake batter.

These small but powerful seeds add crunch, flavor, and nutrition to your meals, helping you enjoy a balanced diet. Try incorporating them into your snacks and recipes to benefit from their vitamins, minerals, and healthy fats.

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