All About Seeds! The Amazing Benefits of Incorporating These 6 Different Types of Seeds into Your Diet

seeds

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If you’re like me, you’ve been hearing a lot about how good seeds are for a healthy diet.  But all the information out there is confusing!  Which ones are the best?  How much nutrients do they contain?  I have put all this information into one easy-to-read chart so you can compare and decide which seeds will meet your specific dietary needs.

Nutritional Information per 2 Tbsp serving

Chia Seeds

Flaxseeds

Hemp Seeds

Sesame Seeds

Sunflower Seeds

Pumpkin Seeds

Fiber

11g

8g

1g

3g

3g

2g

Protein

4g

5g

10g

3g

5g

8g

Fat

10g

8g

8g

9g

7g

13g

Omega-3

4.9g

6.4g

2.8g

0.07g

0.02g

0.05g

Omega-6

1.6g

1.7

7.0g

7.1g

8g

6g

Calcium

17%

2%

1.5%

27%

2%

1%

Iron

4%

14%

23%

8%

23%

  • 2 Tbsp = 1 oz = 1/8 cup
  • Percentages of calcium and iron are based on FDA Daily Value recommendations

Other Minerals/Vitamins

  • Chia seeds – Manganese, Phosphorus, Zinc
  • Flaxseeds – Manganese, Thiamin, Magnesium, Copper, Phosphorus, Selenium, Zinc, Potassium, Vitamin B6, Folate
  • Hemp seeds – Manganese Magnesium, Phosphorus, Thiamin, Zinc, Folate, Vitamin B6, Riboflavin
  • Sesame seeds – Copper Manganese, Magnesium, Phosphorus, Zinc, Thiamin, Vitamin B6, Folate, Niacin
  • Sunflower seeds – Vitamin E, Selenium, Phosphorus, Manganese, Copper, Zinc, Magnesium, Potassium, Folate, Vitamin B6, Thiamin, Niacin, Riboflavin
  • Pumpkin seeds – Manganese, Magnesium, Phosphorus, Copper, Zinc, Vitamin K

The Winners!

  • Fiber:                    Chia seeds
  • Protein:               Hemp seeds
  • Omega-3:            Flaxseeds
  • Calcium:              Sesame seeds
  • Iron:                      Pumpkin seeds
  • Vitamin E:           Sunflower seeds

To sum up, each seed is important to incorporate into your diet due to each of their unique benefits.

How much seeds should I eat?  Each person has different needs, but generally speaking, 2-3 Tablespoons of a variety of seeds a day is a healthy amount.

How much Omega-3 and Omega-6 fatty acids should I eat per day? I had a hard time finding this information.  One site said approximately 2g Omega-3’s and 12g Omega-6’s per day; however, the ratio of Omega-3’s to Omega-6’s we should eat per day is 1:2-6 depending on where you look.  For a complete overview on Omega-3 and -6, go here: Omega-3 and Omega-6 information

How can I incorporate seeds in my diet?  You can add them to so many recipes including oatmeal, smoothies, salads, cereal, soups, pasta dishes, bean dishes, and rice dishes.

Where can I buy these seeds?  You can buy all of these seeds at your local health food store.  Whole Foods carries each type as well.  Grocery stores typically carry at least flaxseeds and sesame seeds.  Just make sure you are buying organic, raw seeds to ensure you’re getting all the benefits!

What is your favorite type of seed?  How do you use it in your meals?

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16 thoughts on “All About Seeds! The Amazing Benefits of Incorporating These 6 Different Types of Seeds into Your Diet

  1. Awesome post! I eat all of these seeds on a regular basis, but never really knew how they compared to each other so thanks for the info. I struggle with getting enough iron so clearly I should ramp up my pumpkin seed intake!

  2. This is such a great post. Very informative and detailed. Flax seeds are great for women and balancing the hormones. I have two tablespoons of flaxseeds mixed with sheep yoghurt every day and this combination is great to have around 1 hour before exercising too. I also eat at least a handful of other seeds. Great for your heart due to high omega 3 and 6. Thanks Jamie 🙂

  3. Thanks for doing the homework and putting it into a very readable concise chart for this very visual learner! Good work, girl.

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  5. Thanks for doing this helpful research. I love nuts and seeds, and learn that these are healthy snacks, but I have never known the big differences among them all. I especially need to find some Chia Seeds in San Francisco since they are so nutritious, and have so much more Omega 3 than Omega 6. I agree with you we typically eat too much way too much Omega 6 compared to Omega 3 which can spell trouble for health. I have a tablespoon of flaxseed oil with my oatmeal everyday, and eat some sunflower seeds, almonds and walnuts on a daily basis.

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  7. Vitamin B is more often referred to today as the B vitamins to better relate that it is actually a group of 8 different vitamins, with varying functions and sources. B vitamins, like vitamin C, are water soluble, which means that extra levels of B vitamins are excreted by the body, though small amounts are stored in the liver and toxicity, while rare, is possible.”

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  8. Pingback: Plant-Based Sources of Protein and Iron | HealLoveBe

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