Quantcast
Environmental News for a Healthier Planet and Life

Help Support EcoWatch

5 Omega-Rich Seeds You Should Include in Your Daily Diet

Food
5 Omega-Rich Seeds You Should Include in Your Daily Diet

While attention is often given to the nutritional qualities of nuts, their smaller cousin seeds also provide rich sources of protein, fiber, vitamins and minerals.

Seeds offer excellent sources of nutrients without containing any natural sugar, making them healthy plant food choices for kids and adults alike.
Photo credit: Shutterstock

Seeds can also be used in meals similar to nuts—eaten whole as snacks, blended and spread on bread and crackers as butters, sprinkled on salads and ground into powder, which can be added to baked goods and pancakes. These five types of seeds offer excellent sources of nutrients without containing any natural sugar, making them healthy plant food choices for kids and adults alike. The website NutritionData.com provides nutritional information based on portion size.

Chia Seeds

This seed taken from a plant in the mint family is growing in popularity since it is a great source of omega 3 fat. One ounce of chia seeds contain 1.6 grams of omega 3 fat, which is the total amount that the Food and Drug Administration recommends eating every day. Omega 3 rich foods are important in your daily diet because most plant foods contain lots of omega 6 fat but very little omega 3 fat. Chia seeds do contain some protein, phosphorus and manganese, but virtually no vitamins or other minerals. So be sure to balance your consumption of chia seeds with other types of seeds with a more balanced nutritional profile. Consumer Reports also notes that while the unsaturated fat in chia seeds is generally healthy, they can be harmful to men with prostate problems.

Flaxseeds

Flaxseeds contain an unusually high amount of omega-3 fat, a type of fat found very few foods that is essential to every person’s diet. Omega 3 fat not only acts as an antioxidant to prevent disease, but it is used by the body to promote healthy cell growth and brain function. Flaxseeds can be purchased whole or already ground up, but should be eaten ground since they are better absorbed in that form. One tablespoon of ground flaxseeds contains about 1.6 grams of plant omega-3 fat. Check the U.S. Department of Agriculture web site for a table indicating the amount of omega-3 you or your child should be getting daily.

Sesame Seeds

Sesame seeds are incredibly nutritious, packed with 5 important minerals you should be getting daily. One ounce of these toasted seeds contains at least 25 percent of the daily recommend amount for adults of calcium, iron, magnesium, phosphorus, copper and manganese. One ounce also contains a notable amount of protein, thiamin and vitamin B6. However, sesame seeds contain a lot of omega 6 fat but almost no omega 3 fat. So adults and children alike should make sure to eat foods higher in omega 3 fat daily. Some omega 3 rich foods include fish, chia and flaxseeds, walnuts and canola oil. Sesame seeds are commonly used in Asian cooking, sprinkled on sautéed meats and vegetables. Sesame paste, or tahini, can be mixed into in salad dressing and is often found as an ingredient in chickpea spread, otherwise called hummus.

Sunflower Seeds

Sunflower seeds are another seed that can provide the same amount of protein and other nutrients as nuts. They are high in vitamin E, a natural, healing antioxidant that nourishes the cells in your body and protects your skin against sun damage, according to Dr. Weil. These seeds also contain plenty of B6 and folate, in addition to the minerals phosphorus, zinc, copper, manganese and selenium. Finally, one ounce of sunflower seeds have 20 percent of all the pantothenic acid, or B5, you need in one day. B5 is important because it helps the body process carbohydrates, proteins, and fats, and promotes healthy skin, according to the National Institutes of Health.

Pumpkin Seeds

Pumpkin seeds are a satisfying, crunchy seed that can be eaten roasted and salted as a snack or added to salads and cooked vegetables. These seeds from the pumpkin squash are a great source of protein and magnesium, and also contain some zinc and copper. Similar to sesame seeds, pumpkin seeds are very high in omega 6 fat so they should be eaten balanced with foods high in omega 3 fat.

YOU MAY ALSO LIKE

3 Ways to Sneak Flaxseeds Into Your Kids’ Meals

Why Grass-Fed Butter Is One of the Healthiest Fats on the Planet

4 Types of Nontoxic, Eco-Friendly Cookware That’s Safe for You and Your Family

The Västra Hamnen neighborhood in Malmö, Sweden, runs on renewable energy. Tomas Ottosson / Wikimedia Commons / CC by 3.0

By Harry Kretchmer

By 2030, almost a third of all the energy consumed in the European Union must come from renewable sources, according to binding targets agreed in 2018. Sweden is helping lead the way.

Read More Show Less

EcoWatch Daily Newsletter

An Extinction Rebellion protester outside the Bank of England on Oct. 14, 2019 in London, England. John Keeble / Getty Images

By Jessica Corbett

In another win for climate campaigners, leaders of 12 major cities around the world — collectively home to about 36 million people — committed Tuesday to divesting from fossil fuel companies and investing in a green, just recovery from the ongoing coronavirus pandemic.

Read More Show Less

Trending

Demonstrators from several environmental groups including Extinction Rebellion and Sunrise Movement demand broad action at a youth-led climate strike near City Hall on December 6, 2019 in New York City. Scott Heins / Getty Images

By Jacob Wallace

This story is published as part of StudentNation's "Vision 2020: Election Stories From the Next Generation" reports from young journalists that center the concerns of diverse young voters. In this project, working with Dr. Sherri Williams, we recruited young journalists from different backgrounds to develop story ideas and reporting about their peers' concerns ahead of the most important election of our lives. We'll continue publishing two stories each week over the course of September.

In the speech she gave at the People's Climate March in Washington in 2017, Jansikwe Medina-Tayac, then 15, told a crowd of thousands, "This [climate change] is not just an environmental issue. This is a race issue, this is an immigration issue, this is a feminist issue."

Read More Show Less
Rep. Sean Casten, D-Ill., places a flag at the COVID Memorial Project's interfaith memorial service to honor the 200,000 people who died due to coronavirus on the National Mall on Sept. 22, 2020. Tom Williams / CQ-Roll Call, Inc. via Getty Images

The United States passed 200,000 deaths due to COVID-19 Tuesday and experts warn that number may double before the end of the year as an autumn surge in cases starts, according to USA Today.

Read More Show Less
People Have the Power - VOTE 2020

Climate-action nonprofit Pathway to Paris first launched in 2014 with an "intimate evening" of music and conversation after the People's Climate March in New York City.

Read More Show Less

Support Ecowatch