5 Seeds You Should Be Eating Every Day

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Pumpkin Seeds

Pumpkin seeds are a tasty snack that boasts 16% of your daily iron needs in just ¼ cup. That same ¼ cup will also get you 5 grams of fiber, which is more than most nuts. In addition, pumpkin seeds are a good source of amino acids, protein, and omega-3s, as well as minerals such as zinc and magnesium.

Fresh roasted pumpkin seeds – a Halloween favorite – are an excellent snack, but you can enjoy them year-round sprinkled on oatmeal, baked into muffins, mixed into smoothies, or added to homemade granola and energy bars.

Flax Seed

Flaxseed is packed with nutrients. Just two tablespoons of flaxseed contains 6 grams of fiber and 4 grams of protein. It is also rich in alpha-linolenic acid, a type of omega-3 fatty acid. Some studies suggest flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which may help protect the body from cancer. 

Adding flaxseed to your diet is easy. Bake it into muffins. Mix it in salads, yogurt, smoothies, cereal, and soups. Ground flaxseed can even be used as an egg substitute.

Sesame Seed

Despite their tiny size, sesame seeds contain up to 20% protein and lots of fiber. They are rich in the amino acids tryptophan and methionine. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect. Tahini (ground sesame seeds) is a main ingredient in hummus, and can also serve as a nut-free substitute for those with food allergies. Sprinkle sesame seeds on salads or stir-fry dishes for an added crunch.

Watermelon Seed

Watermelon seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, one of which is arginine. While the body produces some arginine, MedlinePlus states that some health conditions may benefit from additional arginine. Some of the health benefits of arginine include regulating blood pressure and treating coronary heart disease. Several other amino acids make up the protein in watermelon seeds, including tryptophan, glutamic acid, and lysine.

Sunflower Seed

Sunflower seeds are high in healthy fats, as well as: proteins, fiber, phytochemicals, selenium, copper, and magnesium. According to the USDA, sunflower seeds are “the richest source of vitamin E.” Aside from salad toppings, you can add sunflower seeds to muffins or bread recipes, in vegetable dishes or stir-fry, into trail mixes, and in cereals or yogurt. Try crushed sunflower seeds as a tasty gluten-free coating for fish or chicken.

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