Seeds are rich in nutrients and have many health benefits. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance.

1. Flaxseeds: Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linoleic acid (ALA).

2. Chia Seeds: Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients. Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal.

3. Hemp seeds: Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients. The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linoleic acid, an important anti-inflammatory fatty acid

4. 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.

5. Sesame Seeds: 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.


6. Sunflower seeds: Sunflower seeds are high in healthy fats, as well as: proteins, fiber, phytochemicals, selenium, copper, and magnesium. sunflower seeds are “the richest source of vitamin E