Pumpkin seeds (aka pepitas) are chock-a-block full of iron, zinc, vitamin A, magnesium, phosphorous and fibre. They are delicious raw or toasted and can be added to breads or sprinkled on cereal or salads.
Sunflower kernels are full of magnesium, folate, thiamin, vitamin B6, manganese and phosphorous. Add them to muesli and cereals for some extra crunch, as well as to breads and salads. They are regularly used in Middle Eastern cuisine. If you ever go to a soccer match in the Middle East you’ll be sure to see lots of spectators snacking on them – a much more nutritious option than a pie and chips.
Linseeds are loaded with polyunsaturated fats, the heart-healthy ones, plus protein, fibre, zinc, magnesium, phosphorous, thiamin and calcium. These little guys can be added to cereal, breads, yoghurt, smoothies and even used in baking. Your heart will thank you.
Poppy seeds, which are derived from the opium poppy, contain heaps of calcium, manganese, phosphorous and zinc. They go wonderfully well in baked goods, and can also be added to salads and bread. They may have an unusual origin, but they are so good. And, yes, they are legal!
Sesame seeds come in a variety of colours – brown, red, black and off-white. The darker the seed, the stronger the flavour. They are rich in calcium, iron, zinc, fibre, phosphorous, fibre and heart-healthy mono and polyunsaturated fats. These seeds are incredibly versatile. They can be used in salad dressings, stir-fries and salads. You can also use them in place of breadcrumbs, if you fructan or gluten sensitivities. Sesame seeds are used to make tahini. Those with a low dairy intake may benefit from upping their intake of sesame seeds due to their high calcium content. A present for your skeleton, perhaps?
Chia seeds have exploded on the market in recent times, and with good reason too. They are loaded with fibre, calcium, omega 3 fatty acids, calcium, magnesium, thiamin, niacin, manganese and iron. They can be added to breakfast cereals, salads, pilafs, smoothies, porridge and baked goods. Chia seeds have been shown to improve heart health by improving blood pressure and lowering cholesterol.
Whatever your seed they are all loaded with nutritional goodies. Continue to sow those seeds, and include them in your diet too.