Seeds are an easy way to add essential nutrients to your diet. Here are some smart ways to incorporate them into your diet:
- Sesame Seeds: 1/4 cup delivers 28% of your daily calcium needs, 24% iron, 35% copper and 25% magnesium. Use raw or toasted sesame seeds to make a crust on eggplant, fish or chicken.
- Pumpkin Seeds: One ounce (160 calories) contain 40% of your daily magnesium needs (which help with muscle weakness). Use them to top your salads or vegetables.
- Sunflower Seeds: Shelled sunflower seeds contain copper and selenium which help protect your muscles. You get 80% of your required Vitamin E as well - a heart healthy anti-oxidant. Grind shelled seeds in a grinder/processor and use as a spread for crackers.
- Flaxseeds: One ounce supplies 100% of your daily dose of omega 3 fatty acids and about 10x more lingans (both help heart disease). Look for milled flaxseeds for absorption (whole can be eaten but won't absorb). Add 2T to your pancake batter or oatmeal.