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You should eat 6 healthy seeds every week



Seeds are power plants of heart-healthy mono- and polyunsaturated fats, fiber, proteins and vitamins.

Since seeds are so nutrient-rich, you do not have to eat that many to take advantage of them. The exact portion size depends on the type of seed you eat. A good general guideline is to aim for a serving of 200 calories (about 2 tablespoons) per day.

Because they are so nutrient-rich, they go a bit far. The exact portion size depends on the type of seed you eat. A good general guideline is to aim for a 200 calorie serving (about 2 tablespoons) per day.

"Each seed will have a slightly different nutrient profile. So, when you use a range of nutrients, you get the greatest variety of nutrients, "says Melissa Halas-Liang, a Los Angeles-based nutritionist.

"Each seed has a slightly different nutrient profile. So when you eat a variety, you get the greatest variety of nutrients, "says Halas-Liang.

Plus: "People with nut allergies often tolerate seeds," says Halas-Liang.

Here are six seeds that you can incorporate into your snack rotation.

Poppy

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These little black balls are pleasantly crunchy and rich in B- Halas-Liang says, "Shake them up in Vinaigrettes for salad or mix for crunch in jam." The rumor is true: eat too many of them, and all the drug tests you perform can be beneficial

Hemp

  Close-up of hemp seeds in a spoon on the table

Getty Images Hemp seeds often come peeled and are also referred to as hemp hearts Tablespoon serving contain hemp heart also ALA omega-3 fatty acids, zinc, mag nesium and vitamin E, says Halas-Liang. They are often sold in pre-portioned packages so they fit well in your desk drawer. Try them on salads and soups or mixed with a smoothie for a nut beat.

Flax

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			<span class= Getty Images Gabriel Vergani / EyeEm

How Hemp Seeds Contain Flaxseed ALA, a plant-borne species of omega-3 They are also rich in minerals like magnesium Halas-Liang mixes ground flax with breadcrumbs to make a crunchy layer for lean protein (it makes tofu nuggets) One caveat: The grinding starts to break Since the oils are in the seeds , store ground flax (or other ground seed) in the refrigerator or freezer.

Sesame

  Close-up of many sesame seeds

Getty Images R.Tsubin

These Asian food stacks are one excellent source of calcium and a good source of bone forming phosphorus, the less common black variety tends to taste a bit more bitter, but contains anthocyanins, powerful antioxidants, from de have been shown to have memory and heart health benefits. Try them on avocado toast or with a quick homemade tahini.

Pumpkin

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They also start from "Pepitas," and these big greenish seeds are rich in zinc is a major fertility player: They are roasted, salted or sold raw, and Halas-Liang likes to be sprinkled with spices like paprika and sprinkled on a salad.They are also salted as a simple snack.

Chia

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			<span class= Getty Images Westend61

They are much praised for their high protein content and ALA omega-3 fatty acids as their ability to produce huge amounts of absorb liquid and transform into a kind of healthy, moisturizing "pudding". Halas-Liang stirs them with Greek yogurt, oatmeal or smoothies. It's tastier than it sounds. Promise.


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