Suddenly, seeds are everywhere—beverages, bars, you name it. For little guys, seeds are nutritional powerhouses. But which ones deliver the health and body benefits you crave most?
Here, your guide to the nutritional powerhouses.
Pomegranate for Slimming
Nature’s “sweet tarts”—the juicy seed is a low-cal winner. It’s packed with antioxidants and fat-burning vitamin C. Spoon onto toast with PB, hold the J.
36 calories per 1/4 cup, 1 gram fat, 2 g fiber, 1 g protein
Hemp for Toned Muscles
It’s one of the few vegetarian sources of complete protein, meaning it contains all 20 amino acids, key to building calorie-burning muscle. Sprinkle some in a postworkout shake for a pine nut–like flavor.
90 calories per 2 tbsp, 6 g fat, 2 g fiber, 5 g protein
Chia for Strong Bones
Eat this earthy-tasting seed for its calcium—2 tbsp offers as much as a slice of cheddar! Mix 1/2 cup with 2 1/2 cups unsweetened almond milk, 1 tbsp maple syrup and cinnamon to taste, and chill for a tapiocalike pudding.
138 calories per 2 tbsp, 9 g fat, 10 g fiber, 5 g protein
Pumpkin for Energy
The light and nutty pepita houses iron, a mineral that helps maintain high energy levels. Roast 1 cup seeds with 1/2 tsp each paprika, chili powder and sea salt for an easy to-go snack.
158 calories per 2 tbsp, 14 g fat, 2 g fiber, 9 g protein
Sesame for a Healthy Heart
The rich seed contains linoleic acid, an omega-6 fatty acid that may help control harmful cholesterol. Toasting amplifies flavor and adds a nice crunch to salads.
103 calories per 2 tbsp, 9 g fat, 2 g fiber, 3 g protein
Flax for Cancer Prevention
Nutty flax has cancer-thwarting compounds called lignans and omega-3 fatty acids that reduce disease-causing inflammation. Sub three parts ground flaxseed for one part butter in baked goods.
110 calories per 2 tbsp, 9 g fat, 6 g fiber, 4 g protein
Wheat Germ for Digestion
A small part of a wheat kernel, this slightly sweet seed has inulin, a type of fiber that helps maintain good digestion. Healthify muffins by trading half the flour for wheat germ.
52 calories per 2 tbsp, 1 g fat, 2 g fiber, 3 g protein
Seed photos courtesy of Self.