A handful of sunflower seeds, or some flax oil in your post-workout smoothie—a sprinkle here, a sprinkle there—like daily exercise, incorporating seeds in your diet is a simple and smart way to invest in your health.

“Seeds are an often forgotten, but nutritionally packed food. Like nuts, they are high in dietary fiber, a rich source of ‘healthy’ unsaturated fats and vitamin E, and provide a range of important minerals such as magnesium, potassium and selenium,” says Kate Marsh a dietitian and diabetes educator based in Sydney, Australia.

Flax Seeds

Flax’s health-promoting credentials are impressive. It is an excellent source of an essential omega-3 fat called alpha-linolenic acid (ALA), a polyunsaturated fatty acid that has been shown to reduce inflammation, which contributes to a host of conditions from asthma and heart disease to osteoarthritis. ALA can only be obtained from food—the human body does not produce it on its own. A Penn State study concluded that eating ALA-rich foods lowered total cholesterol levels and triglycerides, while a separate Harvard Study found it cut women’s risk for sudden cardiac death. Rich in phytochemicals called lignans, some studies have linked consumption of flax to a reduction in the risk for hormone-related cancers and atherosclerosis.

“Flaxseeds are the richest plant source of omega-3 fatty acids, which is particularly important for anyone who doesn’t eat fish regularly. These essential fats can also be consumed in the form of flaxseed oil, although this doesn’t provide the fiber that the whole seeds do. Flaxseed oil can’t be heated so is best used as a salad dressing, giving a pleasant nutty flavor,” offers Marsh.

Most nutritionists recommend eating ground flaxseed, as whole seeds can pass through the body without being digested.

Sunflower Seeds

Sunflower seeds contain significant amounts of vitamin E, selenium and magnesium. Foods high in Vitamin E, a powerful antioxidant, may help prevent free-radical damage to cells and potentially offset your risk of developing Alzheimer’s disease, colon and prostate cancer. Its anti-inflammatory properties also help reduce symptoms of rheumatoid and osteoarthritis. Studies have also linked Vitamin E to a reduction in stroke risk.

Selenium is a mineral that’s been linked to inhibiting growth of cancer cells and to repairing of damaged cells.

Kate Marsh recommends the un-hulled variety, as it is a particularly good source of calcium, an important consideration for those who don’t or can’t eat dairy products.

Pumpkin Seeds

Many of us remember roasting pumpkins seeds after we’d cut and carved our Halloween jack-o-lantern, but eating pumpkin seeds shouldn’t be just an annual affair. Another source of alpha-linolenic acids, pumpkin seeds are an excellent source of zinc. Good news for men as zinc is used to decrease enlarged prostates as well as aids against osteoporosis. They also contain a chemical that may play a role in preventing prostate enlargement.

Both pumpkin seeds and sunflower seeds, while being good sources of iron and protein, contain phytosterols, plant compounds that may reduce cholesterol and decrease risk of certain types of cancer.

Eating Your Seeds Guide

• Store Smartly.
  Flax comes in whole or ground seeds as well as oil. When buying ground flax seeds, look for vacuum-sealed refrigerated bags (flax seeds do not have a long shelf life). Sunflower and pumpkin seeds can spoil easily so keeping them in an air-tight container in the fridge will prolong their lifespan for several weeks.



• Don’t Overdo It.
  “Seeds are also a source of fat, so they should be eaten moderately. A good rule of thumb is to enjoy a handful. An ounce of pumpkin seeds, for example is fatty and high-calorie: 13 grams of fat and 153 calories. This would be a good amount for a healthy snack between lunch and dinner, but as you can imagine, the calories add up fast since they are so concentrated,” advises Milton Stokes, American Dietetic Association spokesperson and Chief Clinical Dietitian, Nutrition Services St. Barnabas Hospital & Nursing Home in the Bronx, NY.



• Avoid Added Salt and Sugar.
  Some retailers tinker with Mother Nature’s wisdom by adding salt or sugar. Your local health food store is the best place to find all-natural seed mixes and bulk bins.

Seed and Feed:

Nutritionist Kate Marsh offers her recipe for Homemade Muesli.

Ingredients:

2 1/2 cups rolled oats
1 cup processed bran
1/2 cup sultanas
1/2 cup chopped dried apple
1/2 cup chopped dried apricots
1/3 cup chopped walnuts
1/3 cup flaked or slivered almonds
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
(Serves eight)

Method:

1. Place all ingredients into a mixing bowl. Stir to combine.
2. Transfer muesli to an airtight container for storage.
3. Lightly shake container before serving the muesli.
4. Serve with low fat milk, soy milk or yoghurt.