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Edible seeds have been making their way into my smoothies, soups and chili over the past few weeks. The assortment of edible seeds that lines my kitchen cabinets continues to grow as I learn more and more about the incredible health benefits associated with these seeds. Having a Blendtec [2] certainly helps since I’m able to ground up the seeds in a way that I wasn’t able to with my regular blender. Here’s the low down on the edible seeds in my cabinets.
Chia seeds
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Chia seeds [4] happen to be my new favorite edible seeds. Chia seeds come from a flowering plant in the mint family.
- Chia seeds are very rich in omega-3 fatty acids-even more so than flax seeds and salmon.
- They are rich in antioxidants
- One serving size includes 18 percent of recommended daily calcium [5] and four grams of protein
- They’re low in cholesterol and sodium.
- There’s been talk that chia seeds aid in weight loss, but the evidence in inconclusive [6].
- Chia seeds are packed with fiber [7], calcium, phosphorus, magnesium, potassium, manganese, copper, iron, niacin, and zinc.
[8]- They are chock full of nutrients, omega-3 fatty acids, antioxidants, minerals and essential vitamins.
- They are low in carbohydrates and high in fiber.
- High in B vitamins, magnesium, and manganese.
- Rich in omega-3 fatty acids which are a key force against inflammation in our bodies.
[9]Sesame seeds are thought to be one of the first condiments [10] as well as one of the first plants to be used for edible oil.
- High in omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber.
- Sesame seeds are especially rich in mono-unsaturated fatty acid oleic acid. Oleic acid helps to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood.
- Good source of protein.
- 100 g of sesame contains 97 mcg of folic acid.
- They are filled with potent anti-cancer and health promoting properties.
[11]- Pumpkin seeds are a great source of anti-oxidant vitamin E.
- They are also know for being a valued as a source of the mineral zinc.
- They are packed with fiber, vitamins, minerals, and other health promoting antioxidants.
- Pumpkin seeds have a high dose of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium.
photo credit: Nomadic Lass via photopin [12] cc [13], photo credit: little blue hen [14] via photopin [12] cc [15], photo credit: HealthAliciousNess [16] via photopin [12] cc [15], photo credit: katherine.a [17] via photopin [12] cc [18], photo credit: justgrimes [19] via photopin [12] cc [13]