The people of the ancient Aztec and Mayan empires revered chia seeds as vital nourishment. These mighty, gluten-free seeds, packed with omega-3, protein, rare antioxidants and fiber, are making a strong comeback in the 21st century. Enjoy them in yogurt, oatmeal, baked goods or smoothies.
Shelled pumpkin seeds are nutrient dense, for a 28-gram serving size they provide:
- 163 calories
- 4 grams carbohydrate (including 2 grams of fiber and less than 1 gram of sugar)
- 8 grams of protein
- 8 percent of daily iron needs
A ¼ cup serving of sunflower seeds provides (in value recommended values): 190 calories, 16 grams of fat, 6 grams of protein, and 4 grams of fiber
- 82% of Vitamin E
- 70% DV of copper
- 43% Vitamin B1 (thiamine)
- 34% of manganese
- 34% of selenium
- 33% of phosphorus
- 28% of magnesium
- 28% of Vitamin B6
- 20% of folate
- 18% of Vitamin B3
Brown Flaxseed, also known as linseed, comes from the flax plant. The seeds, which are a little larger than sesame seeds, contain omega-3 fatty acids, dietary fiber, and protein. Used since ancient times, flax is renowned for myriad health benefits. Add flaxseeds to breads, cookies, cereals, and pilafs, or grind them into flaxseed meal at home using a small electric grinder.
Black sesame seeds are an excellent source of magnesium and calcium. A 1/4 cup serving of provides 126 mg of magnesium, or 32 percent of the Recommended Daily Value (DV), and 351 mg of calcium (35 percent of the DV). That's slightly more than you find in a cup of milk, however, the calcium is located in the hull of the seeds, so hulled versions offer much less calcium.
Sesame seeds may be the oldest condiment known to man. Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. Source: Whfoods.org