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Seeds
Seeds can be a nutritious and healthy part of a well-balanced diet. They are a good source of fiber, protein, healthy fats, and a variety of vitamins and minerals.
Here are some examples of seeds that are particularly nutritious:
- Flax seeds: rich in omega-3 fatty acids and fiber
- Chia seeds: high in fiber, protein, and omega-3s
- Hemp seeds: a good source of protein and essential amino acids
- Pumpkin seeds: a good source of zinc, magnesium, and other minerals
- Sesame seeds: high in calcium and other minerals
It’s important to remember that seeds should be consumed in moderation as part of a varied diet. They are high in calories and can be easy to overeat, so it’s important to pay attention to portion sizes. Also, be sure to choose seeds that are minimally processed and not coated in salt or sugar.
Just 1 ounce of chia seeds far exceeds your daily recommended intake of omega-3 fatty acids—50g. Chia seeds contain all essential amino acids for human nutrition: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine (Sandoval-Oliveros & Paredes-López, 2013). Among all amino acids, glutamine is in highest concentration and histidine is the least present.
Chia Seeds EAAs: 9/9 | Omega-3: 50g
Nutrition Facts
Serving Size 1 Tbsp. (14 ml)
Amount Per Serving
Calories 120
Calories from Fat 120
% Daily Value*
Total Fat 14g
22%
Saturated Fat 1.9g
10%
Trans Fat 0g
Polyunsaturated Fat 1.4g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Pentose 0g
Protein 0g
0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Sesame Seeds EAAs: 9/9 | Omega-3: 50g
Nutrition Facts
Serving Size 1 Tbsp. (14 ml)
Amount Per Serving
Calories 120
Calories from Fat 120
% Daily Value*
Total Fat 14g
22%
Saturated Fat 1.9g
10%
Trans Fat 0g
Polyunsaturated Fat 1.4g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Pentose 0g
Protein 0g
0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hemp Seeds EAAs: 9/9 | Omega-3: 50g
Nutrition Facts
Serving Size 1 Tbsp. (14 ml)
Amount Per Serving
Calories 120
Calories from Fat 120
% Daily Value*
Total Fat 14g
22%
Saturated Fat 1.9g
10%
Trans Fat 0g
Polyunsaturated Fat 1.4g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Pentose 0g
Protein 0g
0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.