7 Super Seeds With Health and Body Benefits

pomegranate seeds
In This Article

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

pomegranate seeds

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

hemp seeds

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

chia seeds

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

sesame seeds

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

flaxseeds

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

wheat germ

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.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

1 minute read
Here's your guide for steering clear of nutrition inaccuracies online.
7 minute read
Losing weight comes down to changing how you eat and move, which means you
4 minute read
We spoke with dietitian Joanna Gregg to get her expert opinion on whether or
6 minute read
Weighing and measuring your food accurately plays a big role in weight-loss success.
In This Article
Recent posts
1 minute read
Here's your guide for steering clear of nutrition inaccuracies online.
7 minute read
Losing weight comes down to changing how you eat and move, which means you
4 minute read
We spoke with dietitian Joanna Gregg to get her expert opinion on whether or