A seed is an embryonic plant; it contains all of the necessary material to develop into complex plants – enclosed in a protective outer covering. So they are very nutritious: a source of fiber, healthy monounsaturated fats, polyunsaturated fats, plus vitamins, minerals and antioxidants. Here is a good list to begin with – think about creating a mix to have on hand to toss in salads:
- Hemp Seeds – a complete protein source, it is one of the few plants that contain all the essential amino acids. Especially anti-inflammatory gamma-linolenic acid. Hemp seed oil is roughly 3:1 ratio of omega-6 to omega-3 fats. They can be eaten raw or roasted. And make a good plant milk as well.
- Sesame Seeds – best known as the single ingredient in tahini, it’s a good dietary source of lignans, particularly sesamine. Sprinkle on salads, pot stickers or as a garnish. Or use tahini as the key in the very best hummus
- Pumpkin Seeds – the edible seed of the pumpkin, also known as pepita, it’s green in color, flatish, oval and is surrounded by a white husk. They are usually sold shelled and their big offerings are magnesium, manganese, zinc, phosphorous and a substantial amount of healthy fats. Plus they’re delicious sprinkled on salads or almost anything.
- Sunflower Seeds – harvested from the sunflower’s large flower head (which can hold as many as 2000 seeds), there are two types: those grown to eat and those grown for oil. The edible ones have a black striped and white striped hull (the hulls of oil seeds are solid black). They
- Flaxseeds – also called linseeds are a source of fiber, lignans and omega-3 fatty acids (including alpha-linolenic acid). Most of the omega-3s are locked into the outer shell so to meet that need, they are best when ground. They can also reduce LDLs and blood pressure (eaten whole in this instance). Sprinkle flax seeds on salads or put a small scoop of ground seeds in a smoothie.
- Chia Seeds – Also good sources of fiber and omega-3 fats, along with a number of other nutrients, including antioxidant polyphenols. It can increase ALA and may reduce blood sugar and C-reactive protein. Make a weekly batch of Chia Seed Jam.