6 Seeds You Should Be Eating

Male hand is seeding peanut

While there are a number of people telling you that you should eat “this” vegetable or “that” fruit, but many people forget about the power of the seeds. Some seeds can give you the same, if not more nutrients than the fruit or vegetable themselves. Here’s a few that you need to keep a handful of:

1. Hemp Seeds – Their high-quality protein and stellar nutrition numbers make them a heavenly choice for anyone following a plant-based diet.

Nutrients – The big plus of hemp seeds, a factor that separates them from all others, is that they’re a complete protein, one of the few plant foods that contain all nine essential amino acids or building blocks of protein. Also noteworthy: generous amounts of vitamin E, plant-based omega-3 fats and minerals, including phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Two tablespoons contain 90 calories, 6 grams of fat, 5 grams of protein and 2 grams of fiber.

2. Chia Seeds – Yes, the ones from the “ch-ch-ch-chia pet plants” commercials. Eat the seeds raw on their own or add to almost any kind of food, like juice, yogurt, soup, eggs, pancakes, salad dressing and smoothies.

Nutrients – Chia seeds pack a whole lot in their little round package. There are large amounts of protein, iron, calcium, magnesium, zinc and plenty of those plant-based omega-3 fats (alpha linolenic acids).

3. Pumpkin Seeds – Raw pumpkin seeds are a rich, green color, but they turn brown when toasted. Easily found in whole food or natural grocery stores, they make a crunchy topping for baked goods, yogurt and cereals.

Nutrients – An ounce of roasted pumpkin seeds has 126 calories, 5 grams of protein and 5.5 grams of fat, giving it…