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9 Seeds That You Should Include in Your Daily Diet

Chia Seeds

Chia seeds started its journey from a funny pottery in TV commercials. Today, these seeds are considered as the best superfood, and it has a good reason for that. Just one ounce i.e. 2 tablespoons has about 10 grams of fiber. Crushed chia seeds make a perfect crunchy topping for veggies and yogurt. You can also soak them in liquids, such as almond milk or juice, which makes it soft and spoonable a good swap for puddings.

Wild Rice

Well, wild rice is not rice, actually, it is a grass seed. It is high in protein as compared to other whole grains and has a lot more antioxidants than the white rice. It also provides folate, phosphorus, magnesium, zinc, vitamin B6, and niacin. It cooks up fluffy and tender in a rice pilaf, and these warm grains are a beautiful addition to the green salads.

Pumpkin Seeds

If you have ever roasted a pumpkin seed after carving your annual jack-o’-lantern, you would know then that they make a great snack. And it’s also a healthy one. Pumpkin seeds are loaded with magnesium, an important mineral that’s good for your heart helps your body in making energy, and power up your muscles. Eat them throughout the year in the form of soup or salad topper, or in homemade trail mix or with cereal.

Pomegranate Seeds

These are also known as arils, with a sweet in taste, and has jewel-like beads which you strip from inside of the fruit. They are rich in antioxidants and vitamin C. One full cup of pomegranate seeds has about 150 calories, making it another good choice for a light snack. It can be tossed in a salad, whole grain dishes, and they make a perfect juicy pop of flavor and nice bright color to your dinner plate.


If you’re in search for healthy sources of protein, quinoa is then best for you. These grain-like seeds pack around 8 gm per cup. It is cooked up like rice and can be filled in with pasta and other grains in many other dishes. You can also try it as a gluten-free breading for cuisines like chicken fingers. Make a batch rather than eating oatmeal for your breakfast porridge that will begin your day with more fiber, protein, and iron.

Flax Seeds

Humans have been eating flax seed for good health from 9,000 B.C. If you don’t  intake sufficient fish, adding flax to your food can help you in getting the omega-3 fatty acids, a healthy fat that’s good for your heart. Flax seeds are the best plant source of omega-3 fatty acid, and it also provides fibers, too. When the seeds are crushed into flax meal, they can help in lowering the blood pressure. Flax seeds have a nutty flavor. Add a spoon of flax to oatmeal,  pancake batter, or to salads.

Hemp Seeds

Their nutty flavor pairs well with the savory dishes. They are also loaded with plenty of protein: 2 tablespoons has about 7 grams of protein, even more than chia and flax seeds. Hemp is also rich in omega-3 fatty acids. You can use it as a whole, sprinkled on the salad or as a whole-grain dishes, or prefer hemp milk instead of your usual dairy.

Sunflower Seeds

These tender seeds are very good for you since they are tasty. One ounce of serving has the recommended dose of daily vitamin E. They are also rich in healthy fats. Add them to your next batch of veg burgers for extra nutrition and flavor. Sunflower seeds can also be added to your morning smoothie.

Sesame Seeds

Those little white seeds on your hamburger bun are not just for decorations. Sesame seeds are one of the most versatile foods out there. Sesame oil can be used as, salad dressing, as it is rich in a kind of fatty acid that helps in lowering the bad type of cholesterol. You can also ground it to make a paste to make tahini, a peanut butter substitute for those are allergic to nuts. It is also one of the main ingredients in hummus. The whole seeds are rich in protein and fiber. They add a nice crunchy flavor to the vegetable stir fries.

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