Seed Nutrients Find it Use it Factoid
Chia Phosphorous, omega-3 fatty acids, fiber, antioxidants, calcium. Supplement section; in some granolas. Sprinkle 1-2 tablespoons of mild-tasting chia over salads or rice. This tiny seed — of Chia Pet fame — comes from a Central American plant related to mint.
Flax Fiber, omega-3s, and lignan — a phytoestrogen that may reduce breast-cancer risk. Bulk or flour section; in some granolas, energy bars, and chips. Must be ground to digest. Add 1-2 tablespoons nutty flaxseed to oatmeal, smoothies, or muffin batter. Also called linseed, flaxseed hails from the same plant used to make linen.
Hemp Protein; well balanced omega-3s and 6s, which may reduce cancer and heart-disease risk. Refrigerated section; in some granolas. Add 1-2 tablespoons of these rich shelled seeds to trail mix, granola, or tabbouleh. Hemp is the only crop that is illegal to grow in the U.S. but legal to import.
Pumpkin Phytosterols — plant compounds that help reduce cholesterol. Bulk or flour section; in some granolas and energy bars. Toss 1 ounce toasted seeds in salads three times per week. Also called pepitas, seeds can be dried and roasted at home.