Small But Mighty: The Benefits of Seeds
For such little things, seeds pack a real nutritional punch. From pumpkin seeds to chia seeds, they provide key omega-3 fatty acids, support immune function, are a great source of fiber and can help lower blood pressure and cholesterol, among many other things. Keep reading as I break down the health benefits of individual seeds and how to incorporate them on a daily basis.
Pumpkin Seeds
Pumpkin seeds, also called pepitas, are a heart healthy, low glycemic, antioxidant powerhouse. Most of the pumpkin seeds you see in the store are shelled, so they won’t look like the seeds you find when you carve a pumpkin, but instead will be a bit smaller and green.
Pumpkin seeds help to fight inflammation, may reduce our risk of certain cancers and their high levels of polyunsaturated fat help to support a healthy heart. They also rarely cause an allergic reaction in people, so are considered generally safe for everybody.
Pumpkin seeds make a great addition to salads, trail mix or even a topping to Greek yogurt. We saved some pumpkin seeds from our carved pumpkin and roasted them in avocado oil and paprika for a crunchy snack!
Pumpkin seeds are high in:
Phosphorus (promotes bone health, supports healing process of tissues and cells, needed to produce DNA & RNA)
Manganese (needed for bone health, growth, reproduction, lactation and more)
Magnesium (promotes bone health, helps control blood pressure and blood sugar, supports muscle and nerve health)
Fiber (aids digestion which supports a healthy immune system)
They are also a good source of:
Iron (needed to move oxygen around the body)
Potassium (supports healthy blood pressure, helps muscles to contract, balances fluid level in cells)
Vitamin B2, aka riboflavin (promotes cell health and helps turn food we eat into energy)
Folate (makes DNA and supports cell health and division; it’s also critical in the early stages of pregnancy)
Zinc (crucial for testosterone health, male fertility, immunity, cell health, DNA creation, healing injuries)
Tryptophan (promotes good sleep, regulates our awake-sleep cycle; also regulates appetite, mood and pain)
How to Use Pumpkin Seeds
Mix into trail mix
Mix into granola
Garnish a soup, like a butternut squash soup
Use them in lieu of nuts to make a pesto
Toast in a pan on low heat and add to a salad or on top of Greek yogurt or oatmeal.
Sunflower Seeds
Sunflower seeds come from, you guessed it, sunflowers. They usually come hulled, aka shelled, which are ready to eat. If you purchase them in the shell, make sure to remove that outer casing as it is inedible!
Like pumpkin seeds, sunflower seeds are great for adding to trail mix and salads, and are also a safe option for those allergic to nuts. Sunflower seed butter is a popular option for kids who attend a nut-free school.
Sunflower seeds are effective antioxidants and a great source of:
Polyunsaturated fat (check out this post on fats and the importance of polyunsaturated fats in particular)
Vitamin E (promotes wound healing, involved in DNA production, and promotes a healthy nervous system)
Manganese (needed for bone health, growth, reproduction, lactation and more)
Selenium (needed for reproduction, promotes healthy thyroid activity & supports immune system, as well as potentially preventing certain birth defects, miscarriage and other diseases)
How to Use Sunflower Seeds
Add to trail mix
Sprinkle on any salad for a mild, nutty flavor
Make a “mini trail mix” - mix sunflower seeds & a few mini chocolate chips for kiddos
Use sunflower seed butter in lieu of other nut butters, either as a sun butter and jelly sandwich, to top toast or waffles, or to spread on the kids’ muffins
Flax Seeds
Flax seeds are small, brown seeds that have been around for thousands of years. You can find them either whole or ground up, referred to as flaxseed meal or flour. I tend to buy flaxseed meal most often, as I find it to be more versatile.
Flax seeds are another great source of omega-3s, as well as fiber and even protein. They’ve been found to reduce the risk of diabetes, fight inflammation, support heart & immune health and they keep our cells healthy (every system in our body is made of cells, and we continue to make new cells until the day we die). They may even help to prevent certain cancers, especially breast, uterus and prostate cancers.
Flax seeds are also high in:
Thiamine (also known as vitamin B1, it helps convert food into energy, and is needed for the growth & overall health of cells)
Copper (helps make red blood cells, and supports nerve and immune system health)
Magnesium (promotes bone health, helps control blood pressure and blood sugar, and supports muscle and nerve health)
Phosphorus (promotes bone health, supports healing process of tissues and cells, needed to produce DNA & RNA)
Flax seeds are high in insoluble fiber, meaning they promote regular bowel movements and can help prevent or relieve constipation. However, if used in excess, flax seeds can also be a laxative. This doesn’t mean stay away from them, just eat them in moderation.
Flaxseeds can occasionally have an interaction with certain medications, so if you are on blood thinning medication, blood pressure medication, diabetes medication, estrogen or oral contraceptives, or pregnant you should speak with your doctor before adding flax seeds or flax oil into your diet.
How to Use Flax Seeds
Use flax seed meal to bake muffins or cookies
Add a tablespoon of flax seeds or meal into a smoothie
Mix with water to make a “flax egg” in lieu of regular eggs when baking
Mix a little ground flaxseed into burger patties, or even into condiments when making a sandwich
Use flax oil in salad dressings
Hemp Seeds
Hemp seeds, or hemp hearts, are nutty little seeds that also pack a real punch. While they do come from the cannabis plant, the seeds themselves do not contain THC, the main “psychoactive” ingredient in cannabis.
Hemp seeds are quite high in protein, especially given their size, and are also a great source of both omega-3 and omega-6 (in a good ratio, too, which I talked about here). They also promote heart health, may help to lower cholesterol & ease PMS or menopausal symptoms, and in some cases, hemp oil has even helped dry skin, including eczema.
Hemp seeds are also an amazing source of plant-based proteins. Most plant-based proteins, including flax seeds, are missing one or more amino acids (the building blocks of protein) that our body needs to function and survive. That’s why it’s recommended that vegetarians get their protein from various sources and/or supplement. However, hemp (along with quinoa), have all of the necessary amino acids and are therefore considered a complete protein. Pretty good for such a little thing!
Hemp seeds are a great source of:
Vitamin E (promotes wound healing, involved in DNA production, and promotes a healthy nervous system)
Phosphorus (promotes bone health, supports healing process of tissues and cells, needed to produce DNA & RNA)
Potassium (supports healthy blood pressure, helps muscles to contract, balances fluid level in cells)
Sodium (needed for healthy muscle function, nerve health, helps to maintain proper fluid levels)
Magnesium (promotes bone health, helps control blood pressure and blood sugar, supports muscle and nerve health)
Calcium (essential to bone creation and maintenance, as well as muscle & nerve health)
Iron (needed to move oxygen around the body)
Zinc (crucial for testosterone health, male fertility, immunity, cell health, DNA creation, healing injuries)
How to Use Hemp Seeds
Sprinkle on nut butter or avocado toast
Put a tablespoon or two into a smoothie
Sprinkle on top Greek yogurt
Add to a salad
For the kids, (and adults!) put on a nut butter and jelly sandwich
Chia Seeds
Chia seeds are another ancient seed, and were a staple in Aztec and Mayan diets thousands of years ago. Interestingly, chia seeds are actually members of the mint family, although I’ve never noticed any hints of mint when I use them.
It’s getting a little redundant here, but chia seeds are also antioxidants, reduce inflammation, are a great source of omega-3, may support weight loss, they promote bone & heart health and help regulate blood sugar.
Chia seeds are high in:
Calcium (essential to bone creation and maintenance, as well as muscle & nerve health)
Magnesium (promotes bone health, helps control blood pressure and blood sugar, supports muscle and nerve health)
Phosphorus (promotes bone health, supports healing process of tissues and cells, needed to produce DNA & RNA)
Vitamins B1 & B3 (helps convert food into energy, and is needed for the growth & overall health of cells; promotes healthy nervous & digestive systems, as well as healthy skin)
How to Use Chia Seeds
Chia seed pudding
Add a teaspoon or two into smoothies (note, this sometimes makes smoothies a little thicker, so either turn it into a smoothie bowl, or try adding more liquid)
Bake with them (can be a replacement for poppy seeds)
Tips on Buying & Storing Seeds
Nuts and seeds can be pricey, so I always recommend buying in bulk when you can. I also prefer to buy sunflower & pumpkin seeds unsalted so I can control the sodium.
Because pumpkin, sunflower and flax have a higher oil content and can go rancid quickly, I store mine in the freezer to extend their shelf life. Flax meal and hemp seeds I store in the fridge, chia and whole flax seeds I just store in a cool, dry place. Most packaging, especially Bob’s Red Mill, will include storage instructions, so when in doubt look at what the brand recommends.