Hi loves!! I’m excited to share this post with you all today! If your not already a Super Seed lover, I hope this article 1) introduces you to something new that you otherwise didn’t know about 2) inspires you to start adding these powerful little seeds into your life on the daily! All of the seeds below can be found in our fridge / pantry on any given day…mainly in the fridge tho, as it helps to preserve the natural oils found in many of these seeds + maintain freshness!
If you follow along on Instagram or Snapchat (@ lauren_schwaiger / @laurenschwaiger), you’ll see that most of these seeds are a constant in my meals from morning to night! These mighty little seeds are such a fantastic way to add so much nutrition, flavor & sustenance to your soups, salads, smoothies, fruit & yogurt bowls & so much more!
So lets get to it! Today we’re talking about 8 of THE healthiest super seeds you can be munchin’ & crunchin’ on, and I just so happen to LOVE them, too!! Many of these seeds’ health benefits & super powers can be a bit repetitive, however, they all shine in their own right! Plus, remember its important to rotate thru different foods for optimal nutrient absorption! 😉
Much Love, Health & Happiness
The powerful little chia continues to steal the superfood spotlight, and for good reason! Chia Seeds are packed with so much goodness like plant based protein, keep-you-full fiber, omega-3 fatty acids & antioxidants + nutrients like calcium, magnesium & B Vitamins.
My favorite way to enjoy chia seeds is of course, the so-popular Chia Pudding but they also make a great addition to your smoothies, fruit & yogurt bowls, overnight oats & salads, even!
3 of My Favorite Chia Creations:
Strawberry-Banana Chia Pudding
Chia Banana Pudding
Coconut Chia Parfait
After Chia’s, Hemp Seeds are a top fave of mine to sprinkle into so many of my meals like smoothie bowls, salads & smoothies! I totally love the so yummy rich & creamy, nutty taste & texture of these seeds! Hemp Seeds are a source of both Omega-3 & Omega-6 fatty acids + GLA (gamma linolenic acid) which play an important role in women’s health, working to balance hormones, in particular. Hemp Seeds are a complete protein, containing all amino acids + contain an abundance of vitamins (A/D/E) & minerals (calcium/magnesium/zinc/potassium/iron).
KÜMMEL / CARAWAY SEEDS
I don’t think these peppery little crescent moons have really found their way into the mainstream health world (yet)! However, Kümmel Seeds are something that I’ve grown up eating as they are popular addition to many Austrian dishes that I grew up eating, Sauerkraut, namely. Actually, I didn’t even know how amazing these seeds were, until I started to do a bit of reading on them a couple years ago!
The main reason I love & use Kümmel Seeds are they are super helpful with digestion which continues to be an ongoing problem of mine. I’ve been adding these seeds to my salads more & more lately and really feel a difference with my bloating & digestion!
PUMPKIN & SUNFLOWER SEEDS
I kinda can’t get enough of these two rich & creamy, crunchy seeds! They are such a perfect snack all on their own (I bring them to work to eat with an apple while training clients — its the perfect no fuss snack to keep me fueled & satisfied) or you can throw together a delicious trail mix with other nuts & yummies, toss into salads, fruit & yogurt bowls, bowls of quinoa and/or oatmeal porridge & smoothies, just to name a few!
SUNFLOWER SEEDS. high in fiber & nutrients like potassium, zinc & folic acid
PUMPKIN SEEDS. these green little seeds are super high in Magnesium, Zinc, Omega-3’s & ALA’s. Pumpkin seeds are known to be incredible healthy for the men, in particular. Keeping their prostate healthy & preventing prostate cancer. Pumpkin Seed Oil is another great way to get in the health benefits of this amazing seed! Me & Adam keep/use both pumpkin seeds & the oil in the house.
BLACK SESAME SEEDS
Sesame Seeds are one of my newest health obsessions! I’ve always known that sesame seeds were healthy for you, but I didn’t know just HOW amazing they are — the black sesame, especially! You see these tiny little seeds, black & white, sprinkled all over crackers, breads & bagels (ok, those 2 are not how I prefer you guys getting in your Sesame’s!! LOL) and of course, sushi & many Asian dishes. They are also a main ingredient in making Tahini + Middle Eastern dishes, as well!
First & foremost, these powerful little seeds, according to Chinese medicine, are said to help keep you young forever! Ok, not really, but they are helpful in slowing of age related symptoms like memory loss & blurry vision AND can possibly even slow the graying of hair. I’m obsessed with anti-aging & taking the BEST care of myself to age slowly & gracefully, so anything that has these touted benefits — I’m down! Also, like the Fabulous Flaxseed, Black Sesame Seeds are super high in fiber & lignans + phytochemicals & antioxidants which are more keep-you-young rock stars! Additionally, Black Sesame’s are high in B Vitamins, Vitamin E, Zinc & Calcium.
Another fave, I LOVE the rich & nutty taste of flaxseeds! I typically add these to my oatmeal or on top of my goat yogurt & fruit bowls to give me an extra dose of antioxidants + good-for-you, anti-inflammatory fats. Flaxseeds are high in fiber, omega-3 fatty acids & lignans.
Lignans, are phytoestrogens, which help to balance hormones & are said to prevent breast & prostate cancers. The fiber content in flax – both soluble & insoluble – helps to regulate blood sugar & help keep you full longer + make for healthy digestion. Finally, flaxseed is rich in ALA (alpha-linoleac acid) which is both an essential fatty acid & omega-3 fatty acid – these important, healthy fats, help to regulate cholesterol, triglycerides & blood pressure, to name a few.
In my internet travels, I’ve read that ground flax is the best for nutrient absorption. I sprinkle whole flaxseeds in the foods named above & of course, you can take it in oil form, too!
(Refererence: Encyclopedia of Foods / A Guide to Healthy Nutrition)
Who doesn’t love these gorgeous, ruby red seeds!? Pomegranate Seeds are loaded with antioxidants & polyphenols to help fight off free radicals + rich in fiber, potassium & vitamin C.
Sprinkle them into salads (like this Pear & Pomegranate Salad I made for Christmas) fruit bowls or just pop ’em in your mouth all on their own!
There is SO much awesome info out there about all of these super seeds that have literally been around for thousands of years!! Do yourself a solid & read up on all the amazing health benefits of each & every one of them and find new & fun ways to add them into your foods, daily. Obviously, you can only incorporate so much into a single day, so rotate thru each of these fantastic foods to be your healthiest, happiest & most beautiful self! xx
A little personal note…all of these seeds are helpful in 2 things I’m constantly struggling with & always searching for balance in — hormone health & digestion. Including these foods into my life really make a difference in how I feel with both. So, if you happen to have a hormone imbalance or digestive issues, I highly recc reading into the health benefits of these seeds and how they can help you, too!