5 Superfood Seeds with Amazing Health Benefits, Seeds, Powerful Eats, Wonderful Foods, Wellness with Yummy Foods

Walk into your local grocery or health-food store and no doubt you’ll find a wide variety of edible seeds. They’re all the rage these days and for good reason. Although seeds may be tiny, they’re nutritional powerhouses with healthy protein, vitamins, fats, fiber and minerals. But with so many seeds to choose from, it’s difficult to know which are the best for our health needs. “Each one has its special quality,” says Lisa Dorfman, a Florida-based registered dietician and nutrition coach, whose newest book “Legally Lean: Sports Nutrition Strategies for Optimal Health and Performance” will be published this fall. “I encourage people to focus on getting a variety.” Here are five “superfood” seeds recommended for your diet.

Chia Seeds

Some of you may remember the “ch-ch-ch-chia” pet commercials popular in the ‘80s. But the same seeds that were pitched as sprouting green “fur,” were once prized by the Aztecs as a food for endurance and energy. Chia seeds are high in omega-3 fatty acids, iron, calcium, folate, magnesium, and soluble fiber. “They may help decrease cholesterol, maintain blood sugar levels, and are important for optimal health,” says Dorfman.

How to use them: Chia seeds can be eaten raw or, because they absorb liquid when soaked, can add thickness to smoothies or protein shakes. The seeds are tasteless and can be added to cereals, yogurt, salads or other dishes. But don’t overdo it: Since chia has a considerable amount of fiber—about 11 grams for 2 tablespoons, or close to 40 percent of your daily need— it might cause stomach upset.

Hemp Seeds

When you hear the word “hemp” you might think of hemp plants (also known as Cannabis sativa). But since hemp seeds don’t contain THC, marijuana’s active ingredient, you won’t get high from consuming them. “Hemp are a good source of protein relative to other seeds, about 10 grams for each ounce,” said Dorfman. In addition, hemp seeds are an outstanding source of magnesium, important for regulating blood pressure and blood sugar. “7 out of 10 people are magnesium deficient, but with one ounce of hemp seed (or about two tablespoons) you are halfway to your daily needs,” said Dorfman.

How to use them: Buy them whole or shelled. With their slightly nutty flavor, hemp seeds taste good sprinkled onto cereals, yogurt, smoothies, salads or in baked goods.