There are so many variations of tasty seeds out there!  But which seeds are good for what? Here are some of the great health benefits and easy ways to incorporate some of the most common and best seeds out there into your daily living. Enjoy.

Sunflower Seeds
• Vitamin E: Makes our skin glow, combats UVA and maintains a youthful appearance.
• Selenium: Known Cancer fighter, by protecting cells.
• Help prevent anti-inflammatory diseases, such as eczema, asthma and gastrointestinal issues.
• Uses: Throw in a homemade trail mix, yogurt, salads & stirfrys. Also delicious in smoothies and try as a homemade seed milk.

Pumpkin Seeds (also known as Pepitas)
• Zinc: Essential for immunity, sleep, mood, male sexuality and cell growth.
• Rich in antioxidants, fiber and healthy fats, which are beneficial for liver and heart health.
• Uses: Trail mix, seed milk, yogurt, toasted in salads, blended for seed butter and in smoothies.

Flax Seeds
• Omega 3’s: Essential fatty acids that play an important role in our body’s anti-inflammatory system of our body.
• Uses: Always freshly grind your flax seeds before you use, pre-grinded oxidize very quickly and you lose the intended benefits. Grind and use in yogurt, soaked oats, baking, sauces and of course smoothies!

Chia Seeds
• Fiber: One serving has over 11 grams of dietary fiber, which is great for digestion.
• Protein: One serving has 4.4 grams of protein, which is great for repair and energy.
• Tryptophan: Helps promote sleep, regulates appetite and is a good mood enhancer.
• Uses: Use them as a natural thickener (they absorb quickly and become gelatinous), add to soaked oats, yogurt- add berries, chia and nuts to make a delicious “pudding”-refridgerate for at least 2 hr or overnight.

Sesame Seeds
• Been shown to lower stress and reduces hypertension.
• Calcium: Promotes bone and teeth health & Zinc: Build immunity and reduces osteoporosis.
• Uses: Sprinkle on finished foods, crust protein and bake and use in savoury baked goods.

Rachel A. Bies, CNP is the on-site nutritionist for McEwan Foods and Fit Factory Fitness Gym. She believes that food should always be delicious, fun, and healthy, and will be sharing her foodie nutritionist tips, recipes and lifestyle suggestions with SDTC readers! We love her approach to clean living and think you’ll find her easy tricks helpful and inspiring.

Follow her on Instagram and Twitter for helpful tips and daily food inspiration.