FIT36 High Intensity Interval Training

FIT36® Fitness Blog Lowry

Seeds: The New Superfood

Seeds: The New Superfood

When it comes to nutrient-dense superfoods, seeds should be at the top of your list. With an increased focus on eating nutritious and healthy foods, many are turning to seeds as an excellent source of healthy fats, protein and fiber. So, what are the best seeds to eat and what makes them healthy?

Chia Seeds

Chia seeds come from a plant in the mint family. They are packed full of iron, folate, calcium, magnesium, omega-3 fatty acids and fiber.


  • Due to high calcium and magnesium content, they are good for bone and dental health

  • The omega-3s help your heart by lowering triglycerides (the bad fats in your blood)

  • The soluble fiber helps decrease cholesterol levels, stabilize blood sugar and increase your feeling of fullness

Chia seeds can be quite expensive, but they are well worth it. They are great in smoothies, yogurt, cereal, salads, or muffin batter.

Hemp Seeds

Hemp is a variety of the cannabis plant. Don’t worry, they won’t get you high (just on nutrition maybe). They do not contain THC, which is an active ingredient in marijuana.


  • Hemp seeds are a great source of complete protein (great alternative to animal protein) and omega-3 and omega-6 fatty acids

  • Contain phytosterols, which are plant-based compounds that help lower cholesterol levels

  • Contain three-quarters of the daily recommended Vitamin E and nearly a third of the recommended zinc to help boost your immune system

Try them in salads, shakes or smoothies. You can also sprinkle them over cereal or yogurt and use them to add texture to baked goods.

Pumpkin Seeds

Pumpkin seeds are also known as pepitas. They are found in everything from pesto to pipian verde, pumpkin seeds are one of the most versatile seeds you can buy.


  • Excellent source of B vitamins, iron, magnesium, zinc and protein

  • Particularly rich in the amino acid tryptophan, which can help lower anxiety

  • Help keep your blood vessels healthy and lower bad cholesterol with high levels of essential fatty acids

Try them raw or roasted. They can be added to trail mix, granola bars and soup. Pumpkin seeds can also be used in oil form.

Sunflower Seeds

Sunflower seeds are often underrated.


  • Excellent source of B vitamins, including folate (which is great for developing babies and preventing birth defects)

  • Contain vitamin E, which is a powerful antioxidant that protects cells from damage, can help maintain healthy hair and skin and helps prevent cancer

  • Very rich in protein and healthy fats

Eat them by the handful but avoid the salty versions as they contain lots of sodium. They are also great in muffin and cookie recipes.


An ounce of these slightly nutty seeds contains nearly 8g of fiber, 12g of fatty acids and more than a quarter of your daily recommended magnesium.


  • Excellent source of fiber which helps to lower cholesterol, stabilizing blood sugar and helps you feel fuller longer

  • Helps promote eye and brain health due to being packed with omega-3 fatty acids

  • Known to be high in lignans which are a plant-like form of estrogen. This may help prevent certain cancers

Flaxseeds must be grinded in a blender or coffee grinder first as they are very hard. Once broken down, these can be added to smoothies, cereal, yogurt and casseroles.

Wheat Germ

This wheat kernel is a nutritional powerhouse.


  • Packed with protein, iron and B vitamins

  • High in fiber keeping you fuller longer

  • Won’t spike your blood sugar because they’re low on the glycemic index

Wheat germ is great for smoothies, hot cereals and baking.

If you’re looking for nutrient-dense super foods, these seeds should be on your grocery list. They’re easy to incorporate into your diet and an excellent way to load up on healthy fats, protein and fiber!

Have a question?