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United States Change. In fact, seeds are rich in fiber, which is crucial for gut health. Try these: Chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds.

Adding nuts and seeds to your diet is simple: stay within the serving guidelines of an ounce or two per day, and eat the ones you like.

Sprinkle a few into salads, sauces, vegetables, or whole grains such as brown rice or quinoa. Put nuts and seeds in a stir-fry. Or include some nut flour in baking recipes. No matter how you enjoy them, you'll wind up with extra flavor and texture in meals and the added benefits of better nutrition.

Fat and calorie content per ounce of selected nuts and seeds. Nut or seed. Calories per ounce. Saturated fat grams. Unsaturated fat grams. Chia, sunflower, hemp, pumpkin, flax and sesame seeds may never become as popular as nuts in the U. Commonly used in muffins, breads and breakfast cereals, flax seed SE is exceptionally high in omega-3 fatty acids, which have been shown to help prevent heart disease and stroke and may also play a protective role in cancer prevention.

One of the best ways to get flax in your diet, said Morrow, is with flax seed meal FL rather than whole seeds. To avoid rancidity, store it in the freezer and out of the light. Stirring a couple tablespoons of mild-tasting flax meal into hot cereal or blending it into a smoothie gives you percent of the daily requirement for omega-3s.

You can bake with it, but heat destroys some of the omega-3s. The taste is slightly nutty. You can grind the tiny seeds into a powder in a blender to add to hot cereal or baked goods.

For a quick breakfast, add chia seeds to rolled oats, fruit and milk and let it all sit overnight for an uncooked muesli cereal. For a delicious and easy, no-cook pudding, stir one-quarter cup of seeds into a cup of canned unsweetened coconut milk, add a dash of vanilla and cinnamon, and a chopped, pitted date or two; refrigerate for four or more hours.

Sometimes referred to as hemp hearts, hemp seeds SE are from the same species as the marijuana plant but contain only trace amounts of the compound that this plant is best known for.

Nutritionally, hemp seeds are rich in two essential fatty acids — linoleic acid omega-6 and alpha-linolenic acid omega Some 25 percent of its calories are from protein. The seeds are soft compared to other seeds, making it a good choice for smoothies or sprinkled on salads or hot cereals.

The taste is mild and slightly nutty. She likes to dry toast pumpkin seeds until fragrant in a cast iron skillet, then sprinkle on a dash of tamari, then toss them onto salads or take to work for a snack. Try this easy and versatile roasted pumpkin seeds recipe , too!

But pumpkin seeds can also be crushed and blended into a smooth, rich butter. She uses green pumpkin seeds, sometimes labeled pepitas. See the recipe below. Sunflower seeds SE are not only inexpensive with a good taste and nice crunch, but a mere one-third cup provides the daily requirement for vitamin E, a key nutrient for cardiovascular health.

Eat them raw or dry toast in a skillet. Dry toast only what you need or put them in the refrigerator to avoid rancidity.

For the best taste, dry toast your own seeds, Morrow suggested, rather than buying roasted, salted seeds. Or try a jar of sunflower butter NB as an alternative to your usual nut butter.

Originating in India, then introduced throughout the Middle East, Africa and Asia, sesame seeds SE were one of the first crops processed for oil as well as one of the earliest condiments. Today many of us know the tiny seeds in the form of tahini, the sesame seed paste that's a staple in Middle Eastern diets.

Morrow said sesame seeds are an especially rich source of calcium as well as copper, magnesium, iron and several other minerals.

Cultures around the world have been eating seeds and Micronutrient-rich seeds oil Micronutrient-rich seeds them for thousands Micronutrient-rich seeds years. Chia seeds were Micronutrient-rch by the Aztecs as Mironutrient-rich as B. Cultivation of Micronutrient-rich seeds Micronutrient-rixh in what is Antiviral health benefits ofplants Mexico may serds back 5, years, with their seeds Micronutrkent-rich cracked for snacks, ground to make bread and squeezed for oil. Chia, sunflower, hemp, pumpkin, flax and sesame seeds may never become as popular as nuts in the U. Commonly used in muffins, breads and breakfast cereals, flax seed SE is exceptionally high in omega-3 fatty acids, which have been shown to help prevent heart disease and stroke and may also play a protective role in cancer prevention. One of the best ways to get flax in your diet, said Morrow, is with flax seed meal FL rather than whole seeds. April 26, Cholesterol-lowering herbs Renee Tavoularis. Micronutrient-rich seeds people seecs snacking on them, but few Micronutrient-rich seeds realize how truly Micronutrient-rich seeds they are. Micronutrient-irch small size belies the mighty nutritional punch they pack. In fact, research supports some very strong claims regarding the impact of seeds on optimum body function and disease prevention. And every seed has different benefits, but the ones listed below all have three things in common:.