Don’t judge these little kernels by their size. Tiny as they may be, each grain is drenched with nutrition. A generous sprinkling over a kale salad or a quinoa bowl can provide essential doses of fuel for your body like protein, fiber, iron and omega-3 fatty acids. What’s more, they are highly versatile, so you can add them to just about any recipe for a healthy twist. So without further ado, let’s talk about seeds!

Pumpkin Seeds

If you are in the mood to munch on a tasty chewy snack that doubles as health food, then pumpkin seeds or pepitas is your jam! This super seed is a brilliant source of B vitamins, iron, magnesium, zinc, and protein. An all-purpose powerhouse, pumpkin seeds are full of essential fatty acids that help to lower bad cholesterol.

Snack on them raw or roasted. Add a dash of flavour by roasting them in cinnamon and nutmeg, grated ginger and lemon zest or salt and pepper. They taste especially delightful when incorporated to granola once cooked. They are equally delicious in sweet baked goods too!

Sunflower Seeds

Addictive little supplements to munch on, sunflowerseeds are not only excellent for snacking, but can also be used for an unexpected crunch in your roasted veggies. You could also add a handful to your DIY health bars and hearty breads. But the real reason you should adopt these kernels in your diet is because they help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium, and copper.

If you are brave enough, and can get past the bright green colour, then you must try the sunflower seed pesto that tastes divine!

Flax Seeds

Flax seeds need to be grounded to extract the maximum benefit out of them, as they can’t be consumed in whole form. For a subtle nutty flavor, layer them between blueberries and yogurt in your smoothies, baked goods or warm oatmeal.

 Rich in omega-3 fatty acids and fiber, flaxseeds may reduce the risk of heart disease, cancer, and diabetes. These seeds have estrogen-like effects and due to this very phenomenon, some studies suggest that consuming flaxseed lignans may reduce breast cancer.

Here comes the ‘wow’ part - when combined with water, they create a gel that can be used as a substitute for eggs in vegan baked goods. Need we say more?

Watermelon Seeds

Think of all the times you discarded these tiny black kernels after relishing the sweet taste of this refreshing fruit. That’s a lot of healthy fats and essential protein gone to waste. Don’t miss out on the health benefits of watermelon seeds, they are low in calories and high in magnesium, iron, and folate A.K.A all things good for you! Enjoy them best when they are roasted and crispy!

Chia Seeds

You’ve probably already come across this super seed while scrolling through your Instagram feed.  These little black seeds are dense in nutrients like iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fiber. The calcium and magnesium packed in these kernels are great for boosting your bone and dental health while the omega-3 fatty acids lower triglycerides - the bad fats in our blood that can cause heart disease.

Indulge in them by sprinkling some over your smoothies, cereals, breakfast bowls, salads, yogurt and even muffin batter! Yum yum, it’s time to chia your way through food!

Get all these healthy seeds and a lot more at your nearest Nature’s Basket store, or shop online.