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Healthy Seeds You Can Eat

Seeds aren’t just good food for birds, there are many health benefits of seeds for people, too! They are high in many essential minerals and vitamins, a source of polyunsaturated fatty acids, provide protein and fiber, and are low in sodium. Those who are allergic to tree nuts can use edible seeds to add crunch to their trail mix and texture to baked goods. They can also enjoy seed butters in place of nut butters. Adding more healthy seeds to your diet is as easy as sprinkling them on your next bowl of salad, cereal or stir fry.



They’re the highest in protein among all the edible seeds with 8.5 grams per ounce. Save them when carving your next Jack-O-Lantern to roast in the oven and sprinkle over some pumpkin soup. You can also find them in Kashi Crunchy Granola Pumpkin Spice Flax


One of the richest plant sources of ALA Omega-3 fatty acids, plus you get the benefits of both soluble and insoluble fiber in flax seeds. You can find them ready-to-enjoy in KIND brand Vanilla Blueberry Clusters with Flax Seeds and Cinnamon Oat Clusters with Flax Seeds .and their Almond Cashew PLUS bar with Flax + Omega-3


Swallowing them won’t make a watermelon grow in your belly, but will provide you with a good source of protein, so go ahead and add them your fruit smoothie right along with the sweet and juicy fruit.


One of the seeds highest in fiber with 11 grams per ounce, so be sure to select your rye bread with caraway seeds. They're delicious sprinkled on roasted potatoes and other vegetables or stirred into sauerkraut for their savory flavor.


Loved for their licorice flavor, they’re widely used in candies, confections and alcoholic beverages. One tablespoon has 14% of the Daily Value for iron, or 2.48 mg.


A little bit goes a long way with 13% of the Daily Value of calcium in every tablespoon of poppy seeds, along with some iron, copper, potassium and magnesium. Their crunch adds appeal to crusty breads and rolls, noodle dishes, and fillings for pastry.


One of the edible seeds with the highest amount of monounsaturated fatty acids at 5.5 grams per ounce, plus many phytonutrients with antioxidant properties. Their nutty flavor is best appreciated when made into tahini and used on falafel.


Though similar to flax seeds, chia seeds don’t have to be ground in order to absorb their nutrients. Eating them whole allows them to absorb water and swell up to to ten times their weight, providing a sense of fullness. You can get your fill in every serving of KIND brand Maple Walnut Clusters with Chia and Quinoia.


Not just for baseball players, you’ll find plenty of sunflower seeds in Somersault snacks and can harvest them from the sunflowers in your garden to roast and hull then grind into your own sunflower butter.


Every tablespoon provides 1 gram of fiber while also being a source of natural anti-flatulence compounds. Their aromatic licorice scent and taste are used in cooking everything from Italian sausage to Indian curry.