5 Seeds to Get Savvy About

Add theses nutritional powerhouses to your diet for optimum wellness.

Like nuts, seeds are full of protein, healthy fats, fiber, vitamins, minerals, and antioxidants. And their size makes it way to add them to meals. Toss into cereals and salads, add to smoothies or baked goods, or use instead of bread crumbs. Here’s the scoop on five scrumptious seeds.

1. Flax

One tablespoon has 2.8 grams of fiber and 2.1 grams of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plants. Eat them ground for better absorption.

2. Sesame

They’re high in copper (for the skin and immune system), magnesium (for your heart and lungs), and calcium (to keep your bones strong).

3. Chia

These neutral-tasting seeds are a good source of omega-3 fatty acids and are packing with protein and fiber.

4. Sunflower

These mild seeds contain more vitamin E (good for the heart and skin) per serving than any other food. They’re high in magnesium, too.

5. Pumpkin

With 4.7 grams of healthy monounsaturated fats per tablespoon, these savory seeds can help lower bad (and raise good) cholesterol levels in the blood.