If you're like many health-conscious consumers, you undoubtedly already know that plenty of fresh fruits, vegetables, whole grains, lean meats, poultry, and fish is the healthiest way to eat for overall good health — but what about seeds? Most people enjoy them sprinkled on a salad, baked into bread, cookies, or muffins, stirred into cereal, or enjoyed by the handful as a light snack between meals. However, seeds also pack a powerful nutritional punch when it comes to immune support. Besides antioxidants and omega-3 acids, many seeds contain significant amounts of zinc, which aids in the production of white blood cells. White blood cells are an integral part of immune support because they help protect bodily tissues from infection.
Following are just four of the many nutritious and delicious seeds found in your local natural food market, and why/how to incorporate them into your diet.
Sesame Seeds
Sesame seeds are richer in zinc than the average nut, have a high omega-3 content, and are high in fiber and calcium. Typically included in noodle and rice dishes in Asian cuisine, sesame seeds can also be mixed into smoothies, yogurt, and morning breakfast cereals. Soaking the seeds overnight helps soften their hard shells and increases the absorption of nutrients by the body.
Sunflower Seeds
Sunflower seeds bring lots of magnesium, vitamin E, antioxidants, and selenium to the table. They have a wide range of culinary uses and work well with being included in everything from cold summer salads to warm pasts dishes in winter. Although they are often salted, look for the unsalted variety if you're watching your sodium intake. Even if sodium isn't a concern for you at this time, salted sunflower seeds often clash when mixed with other foods.
Hemp Seeds
Hemp seeds also contain zinc, omega-3 acids, and antioxidants, but where they really blow other seeds out of the water is in their protein content. Because they provide so much protein, they should be an essential component in the diets of those who practice a vegan lifestyle. Hemp seeds are small with a crispy, crunchy texture, so they're fun to eat by the handful, but they can also be sprinkled over oatmeal or included in everything from hearty stews to classic pancake batter.
Pumpkin Seeds
Pumpkin seeds are also high in protein as well as vitamin K, magnesium, manganese, and phosphorus. Pumpkin seeds can be crushed and used as a crunchy coating for meat or fish dishes, added to granola and trail mix, and used in salads. They are also a popular snack food when seasoned and roasted.
To find these seeds to include in your diet, visit a local natural grocery store.
