At the forefront of the 2015-2020 Dietary Guidelines for Americans are recommendations to focus on varied proteins and heart-healthy monounsaturated and polyunsaturated fats. Seeds provide all three of these nutrients and are plant-based sources of essential amino acids and minerals, including calcium, zinc, copper, and magnesium-especially important in vegetarian and vegan diets.
Other benefits include dietary fiber, vitamins, and phytochemicals. Seeds are linked to improved cardiovascular, digestive, immune and bone health; research suggests regular consumption of seeds may contribute to the management of blood sugar and appetite as well as bone mineral density and may help lower risk for obesity and certain cancers.
Seeds by definition are a plant's unit of reproduction, and their sources are as diverse as their sizes and colors: Chia is a member of the mint family. Beautiful flowering plants are the sources of poppy, sunflower, nigella and mustard seeds.
More than fodder for a backyard feeder, seeds are a flavorful treat for people, too- with each type offering unique nutritional benefits. They are great for snacking or added to yogurt and smoothies, grains, soups, or salads for pops of color and crunch, but it's important to remember that moderation is key.
Chia Seed
An excellent source of magnesium and a good source of calcium, this mild seed has nearly 10 grams of fiber, 5 grams of protein and more omega-3s than salmon per ounce. Use it as a crunchy topping or mixed with liquid to form a gel for an egg replacement, nutrient-rich drink or tapioca-like pudding.
Flax Seed
Rich in fiber and heart-healthy omega-3 alphalinolenic acid, flaxseed (also called linseed) is one of the best sources of antioxidant plant lignans. There's little difference between golden and brown varieties of flax, both of which can be ground just before using to enhance absorption. Oil implants a gentle toasty flavor to vinaigrettes.
Mustard Seed
The world's most heavily traced spice, yellow, brown or rarer black mustard seeds are all members of the family Brassica that includes cruciferous vegetables. Per ounce, mustard seeds contain 7 grams of protein and are a rich source of antioxidant mineral selenium. Most commonly ground into mustard, this seed also is essential for pickling.
Poppy Seed
Often seen on bread, or paired with lemon or beets, poppy seeds are an excellent source of calcium, a good source of iron and contain 5 grams of protein and nearly 6 grams of dietary fiber per ounce.
Sesame Seed
An excellent source of iron and calcium, sesame seeds (also known as benne seeds) are used whole in savory and sweet baking, ground into tahini or pressed for flavorful oil. Unhulled varieties are more nutrient-rich; black seeds have a toasty and smoky flavor.
Sunflower Seed
Found inside black-and-white striped hulls, one ounce of hulled sunflower seeds is rich in Vitamin E and is a good source of folate. With a lower smoke point, sunflower oil can be used in cooking as well as salad dressings. Sunflower butter can be used as an alternative to peanut butter.