Choosing Sunflower Seeds
Flavored sunflower seeds may contain substantial amounts of sodium, sugar, or added oils.
For regular use, consider raw, dry-roasted, unsalted, or lightly salted varieties.
Ways to Use Sunflower Seeds
- Add them to green salads.
- Sprinkle them over yogurt.
- Mix them into oatmeal.
- Add them to trail mix.
- Use sunflower-seed butter on toast.
- Blend them into sauces or dressings.
5. Sesame Seeds
Sesame seeds have been used in cooking for thousands of years.
They provide unsaturated fats, plant protein, fiber, calcium, magnesium, copper, and compounds known as lignans.
Whole Sesame Seeds and Tahini
Sesame seeds can be eaten whole or ground into tahini, a creamy paste commonly used in hummus, sauces, dips, and dressings.
Tahini provides the same general nutrients in a concentrated and versatile form.
How to Use Sesame Seeds
- Sprinkle them over vegetables.
- Add them to bread or crackers.
- Use tahini in salad dressing.
- Mix tahini into hummus.
- Add sesame seeds to rice or noodle dishes.
- Use them as a topping for fish or chicken.
6. Hemp Seeds
Hemp seeds provide protein, unsaturated fats, magnesium, iron, phosphorus, and other nutrients.
They have a mild, nutty flavor and a soft texture that works well in both sweet and savory meals.
Hemp seeds contain omega-3 and omega-6 fatty acids, although their nutritional profile differs from chia and flax.
Ways to Use Hemp Seeds
- Blend them into smoothies.
- Stir them into yogurt.
- Sprinkle them over salads.
- Add them to soups.
- Mix them into oatmeal.
- Use them in homemade snack bars.
7. Poppy Seeds
Poppy seeds are commonly used in breads, cakes, dressings, and savory dishes.
They provide small amounts of fiber, calcium, magnesium, and unsaturated fats.
Because they are usually eaten in relatively small quantities, they may contribute fewer nutrients per serving than seeds consumed by the spoonful.
They can still add flavor, texture, and variety to a balanced diet.
8. Basil Seeds
Basil seeds are used in beverages and desserts in several culinary traditions.
Like chia seeds, they develop a gel-like coating when soaked in water.
They provide fiber and small amounts of plant-based fat and minerals.
Research specifically examining basil seeds and heart outcomes is more limited than the evidence available for established dietary patterns rich in fiber and unsaturated fats.
