1. Chia seeds
These seeds are the best known as a super food, and with good reason. Just 1 ounce (2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such as juice or almond milk, they get soft and spoonable; a smart swap for pudding.
2. Wild rice
Wild rice isn’t rice at all; it’s actually a grass seed. It’s higher in protein than other whole grains and has 30 times more antioxidants than white rice. It also provides folate, magnesium, phosphorus, zinc, vitamin b6, and niacin.
3. Pumpkin seeds
Pumpkin seeds are rich in magnesium, an important mineral that boosts your heart health, helps your body make energy, and powers your muscles.
4. Pomegranate seeds
Also called arils, these are the sweet, jewel-like beads you strip from inside of the fruit. They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has fewer than 150 calories, making it good for a light snack.
If you’re looking for healthy sources of protein, quinoa has you covered. the grain like seed packs 8 grams per cup. it cooks up like rice and can fill in for pasta and other grains in many of your favorite dishes. Make a batch instead of oatmeal for a breakfast porridge that will start your day with more protein, fiber, and iron.
6. Flax seeds
Human have been eating these for good health as far back, if you don’t eat enough fish, adding flax to your diet can help you get omega 3 fatty acids, the healthy fats that are good for your heart. It’s the best plant source of this important nutrient, and it gives you a good dose of fiber, too.
7. Hemp seeds
Their mild, nutty flavor pairs well with savory dishes. They also have plenty of protein;2 tablespoons has 10 grams, even more than flax or chia seeds. Hemp is also a good source of omega 3 fatty acids.
8. Sunflower seeds
These tender kernels are every bit as good for you as they are tasty a 1 ounce serving has about half your daily vitamin E. they’re also high in healthy fats.
9. Sesame seeds
The sesame seeds are one of the most versatile ingredients out there. Sesame oil is high in a kind of fatty acid that may lower the bad type of cholesterol. The whole seeds are rich in fiber and protein.