You are what you eat, and drink, so this is a good place to start.


Lori Wasserman - Author  | 
August 27, 2013
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Good, because they’re great for you!!

Seeds are a fantastic source of protein, minerals, vitamins and GOOD fats! Toss them into your salads, mix them into your yogurt, roll your meats in them before cooking. Anyway you toss them, roast them or grind them they are nutritional powerhouses that are a healthy and flavorful addition to your diet.



SESAME: Not just for your morning bagel…
Used in many cooking styles, sesame seeds are tasty little nutrition addition! One-quarter cup delivers about 28 percent of your daily calcium needs, 24 percent iron, 35 percent copper, and 25 percent magnesium.

How to: Use raw or lightly toasted seeds (the pale or black variety) to make a crust for baked or sauteed fish, chicken, or eggplant: After dipping food in batter, roll in seeds before cooking.

PUMPKIN: Halloween, year-round…
Just one 160-calorie ounce contains 40 percent of your daily magnesium and no bad fats. Without enough magnesium muscle weakness and cramping can set in, especially during periods of heavy training. For the boys: Pumpkin seeds are great for keeping your prostate healthy.

How to: Add toasted or raw seeds to yogurt, granola, salads, coleslaw, or your fave trail mix.

CHIA: Ch-Ch-Ch-Chia!
Remember Chia Pets? Well it seems those “magic” seeds, are a bit more than magical after all. Chia seeds are high in omega-3 fatty acids, which have a positive impact on your entire body and fighting disease.

How to: When soaked in water they become somewhat tapioca-like and add a great texture to smoothies, yogurt, salads, oatmeal etc. Soak two tablespoons in water for 15 to 30 minutes. For runners, stir the mixture into your water or sport drink before (or during) a long run.

SUNFLOWER: Those big sunny flowers pack a powerful punch!
Shelled sunflower seeds are a great source of both copper and selenium, which help protect your muscles and your immune system. You also get 80 percent of you daily vitamin E needs
and some good fats to keep you feeling great.

How to: Use a coffee grinder to blend seeds into a spread for bread or crackers. toss whole seeds into salads, yogurt, granola or just pop a handful into your mouth!

FLAXSEED: Feel smooooth.
Just one ounce supplies more than 100% of your daily dose of omega-3 fatty acids and about 10 times more lignans (The lignans are a group of chemical compounds found in plants that act as antioxidants), than any other seed or vegetable. Look for milled flaxseed or grind your own with a coffee grinder; whole seeds are edible, but your body won’t absorb the nutrients aka: useless except for fiber.

How to: Add 2 tablespoons to pancake batter; sprinkle into oatmeal or yogurt,  toss in a smoothie, add them wherever you want a bit of extra nutty goodness!

INCA PEANUTS: aka Sacha Inchi Seeds
Inca peanuts (which do, in fact, taste similar to peanuts) supply essential fats, zinc, copper, iron, and a host of other goodies. Each ounce provides 8g of protein and is high in the amino acid tryptophan, which studies show may curb appetite and calm mood….BONUS!

How to: Mix into a yummy trail mix with some Goji Berries and feel the goodness!!