Your Ultimate Guide to Snacking on Seeds More Often

Did you know that seeds help support the health of your body from head to toe? 

That’s right—seeds support the functioning of everything from our brain health and blood flow down to the strength of our bones and digestive system.

Meet your New Nutrition Powerhouse: Seeds!

Even though seeds may look tiny, they can pack a lot of power when it comes to boosting our energy levels and overall health. Easily accessible and affordable when bought in bulk, seeds are often forgotten about as a great source of nutrition for people of all ages. 

While seeds are often seen as a source of protein for those who choose not to eat meat, seeds can do so much more! Did we mention they’re a great way to easily improve the taste and nutrient density of meals too? Keep reading to find out all about our favorite seeds and how to start snacking on them!

Our Favorite Seeds to Stock Up On and What They Do

We all know that fruits provide our bodies with powerful antioxidants and plants support our immune systems, but what about seeds? Similar to nuts, seeds provide a great source of protein, healthy fat, fiber, and minerals. Though seeds are meant for everyone, the high levels of protein and healthy fats in seeds also make them a particularly nutritious option for vegans and vegetarians. 

The benefits don’t stop there! Seeds contain unsaturated fats, which means they support the functioning of a healthy heart by preventing heart disease and even certain types of diabetes. Ready to meet the superpowers of some of our favorite seeds?

  • Chia seeds: great for fighting off diseases and help reduce blood sugar levels, these seeds are also high in magnesium.
  • Pumpkin seeds: these seeds are particularly effective in lowering cholesterol levels as a result of both high levels of phosphorous and other healthy fats. 
  • Sunflower seeds: full of vitamin E and other plant compounds, these seeds support healthy bones and skin in addition to lowering cholesterol and blood pressure. 
  • Flaxseeds: known for its anti-inflammatory properties, being full of fiber makes these seeds effective for a healthy digestive system. 
  • Sesame seeds: similar to flaxseeds, these contain a great source of selenium and B vitamins that can even help minimize the pain that comes with arthritis.   
  • Poppy seeds: these seeds contain manganese and calcium, making them effective in chronic disease prevention and boosting bone strength all at once. 

How to Easily Include More Seeds in your Diet

Ready to start snacking but don’t know where to start? Explore our five favorite tips to easily include more seeds:

  • Begin your day with some seeds! On weekdays, we love to put some seeds in a ziplock bag to use as an on-the-go snack on the way to work or school. Opt for larger seeds to easily snack on when you’re on the move, like pumpkin or sunflower seeds. On the weekends, try adding smaller seeds to smoothies, parfaits, and oatmeal like flax, hemp, and chia seeds! 
  • Sprinkle seeds as a finishing touch to meals. Adding seeds to the right meals is a great way to not only get some extra nutrition, but jazz up a simple meal too. Try sprinkling toasted sunflower seeds on salads, pumpkin seeds on pies, frittatas, and thick soups, and sesame seeds (black or white) to asian slaws, noodles, and stir fry. 
  • Keep your pantry stocked on seeds. As intuitive as this might sound, it’s a lot to remember to eat seeds when you know they’re close by! Seeds are fairly accessible and affordable when bought in bulk, so don’t be afraid to stock up. Seeds can also be frozen if need be, so be sure to keep them clearly labeled in a space where they won’t be forgotten about. 
  • Bake with seeds! It’s no secret that baked goods with seeds can be more tasty and filling than those without. Opt for loaves of bread and crackers with seeds you can see in them at the grocery store, or try your hand at baking recipes that include seeds you already have at home. 
  • Make your own snack/trail mixes. One of our favorite ways to ensure a steady seed intake is by making our own mixes that include seeds. This can be a great way to incorporate seeds without feeling overwhelmed—and get in other tasty treats too! Some of our other favorite snack mix ingredients include dark chocolate and dried fruits.