Seeds are nutritional powerhouses

Plants have a perfectly designed approach to ensure the survival of their species. Each flower or fruit produced by the plant is packed with seeds. Some seeds are microscopic, like the orchid seed, so small that they look like dust. Others are gigantic, like the seed of a palm tree native to the Seychelles that can grow up to twelve inches long and weigh up to forty pounds.

Despite their differences in size, all of these seeds have something in common; they are full of nutrition. Nature has no idea what kind of soil or nutrients will be available externally. To give each seed the best fighting chance when conditions are favorable for germination, the plant fills it with a variety of essential nutrients that can sustain the young sprout until its roots are able to draw nutrients from the soil.

A wide variety of these seeds are edible and add nutrition, flavors and new textures to our regular diets. They can also be excellent substitutes for products that are a source of allergies, such as some nuts, and those that are much less nutritious, such as wheat crackers. Add a few seeds to your diet every day or as a snack and you’ll gain valuable vitamins, minerals, protein and essential fatty acids for your diet. Choose natural raw seeds to get the best return on your investment. Roasting breaks down many essential nutrients and can even produce substances that are toxic to your system. This also goes for seeds that are coated in sugar, no matter how tempting those chocolate-coated sunflower seeds might be.

Many of these seeds can be added to a salad to add texture and nutrition, others can be used to make a seed butter, similar to almond butter, and eaten as a nutrient-packed snack between meals. You can also find a recipe for a multi-seed cracker that is easy to make and a highly nutritious replacement for wheat crackers. Add seeds to yogurt smoothies and hot oatmeal breakfasts to start the day with energy. All of these seeds are also excellent sources of fiber, which is often lacking in modern diets. Adding a variety of seeds to your regular diet can improve the health of your brain and immune system and help protect you from diseases like diabetes and heart disease.

Some commonly available seeds are worth noting. The first of these is the tiny chia seed. Chia seed is no longer the butt of jokes for its Chia Pet fame. This little seed is loaded with protein, antioxidants, iron, calcium, vitamin C, and omega-3 oil. Next comes hemp seed, which may be the richest source of essentially available fatty acids of any known food substance, including fish. The fatty acids in hemp seeds are provided in a form that is readily available to the body and similar to the form found in the body itself. It also includes all nine essential amino acids required by our bodies for optimal health.

Flax seeds are often used in weight loss diet plans to improve digestion by adding fiber and suppress appetite. The fatty acids in flaxseed are also known for their anti-inflammatory properties. Pumpkin seeds are gaining in popularity because they produce alkaline rather than acidic material in your body. Pumpkin seeds also provide a large amount of protein and vitamin B complex nutrients. Pumpkin seeds are rich in tryptophan, an essential amino acid that helps maintain a balanced mood.

Sunflower seeds are rich in vitamin E, a powerful antioxidant that supports healthy cells. Sunflower seeds also provide magnesium and are believed to help lower cholesterol. Finally, sesame seeds are mineral powerhouses, loaded with manganese, copper, calcium, zinc, iron, and phosphorous. They also provide vitamin B1 and are believed to have positive cholesterol-lowering effects.

The list of edible seeds is quite long and the flavors and textures are just as varied. Look for them in your local supermarket and have fun adding them to your favorite dishes and replacing some of your snacks with these highly nutritious options. Take some with you when you travel and nutritious food options seem hard to find.