When nutritionists are giving advice about the best foods to eat, nuts and seeds are often mentioned as excellent sources of healthy fats, protein, and other vital vitamins and minerals. If you’re going to eat seeds, make sure that you include the three on this list, as they each pack a real nutritional punch.
Sunflower Seeds
Packed full of healthy fats (and low in saturated fats and sodium), sunflower seeds can help to lower blood pressure. They are a good source of magnesium, potassium, and fiber. Try them sprinkled on cereal, tossed through a salad, or on top of a pasta dish.
Pumpkin Seeds
These green seeds are an amazing source of zinc, a mineral that supports the immune system, and vitamin K, which helps the body to heal wounds. Like sunflower seeds, they also contain plenty of healthy fats, which provide energy and are beneficial to skin and hair health. Try them on top of a pizza, dry toasted with herbs and salt as a snack, or stirred through a cake mix.
Chia Seeds
Long known as one of the superfood seeds, these small black seeds are a great source of the brain-boosting omega 3. They are also a good source of fiber and quercetin, an antioxidant that reduces the risk of developing heart disease. Stir them into a smoothie, try a delicious chia pudding, or sprinkle them through porridge.
