Flax seeds, pumpkin seeds, and chia seeds on spoons

3 super seeds you should be eating

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Seeds may be small, but they can pack a major nutritional punch.

Many seeds have healthy fats, fiber, minerals and more.

And there’s no need to overhaul your diet to get seeds in your diet; simply sprinkle them onto foods for a nutritional boost.

Ready to add these tiny powerhouses to your diet? Here are three different seeds to try – plus some recipes to get you started.


Flaxseeds are brimming with omega-3s, a type of polyunsaturated fatty acid that may help reduce the risk for coronary heart disease.

You can add ground flaxseed to cereal, yogurt, bread or muffin batter, and even sauces and casseroles. Drizzle flaxseed oil on cooked grains or use it for dressing salads.


Cinnamon Vanilla Overnight Oats

No need to skip breakfast with this recipe that includes fiber-rich flaxseeds. Just let the refrigerator do the work for you.

Read the recipe

Chia seeds

The same chia seeds that can make a clay dog sprout green fur are surprisingly good for you.

The little black specks are rich in omega-3s, protein, calcium, iron and fiber. They expand quickly after absorbing water, so it’s recommended to eat chia seeds that have already been soaked in liquid or are served with moist food – yogurt, oatmeal or smoothies.

Chia seeds are also an effective egg replacement by combining 1 tablespoon of chia seeds with 3 tablespoons of water, creating a gelatinous substance to use in place of an egg when baking.


Pumpkin Spice Chia Seed Pudding

This fall-flavored treat features pumpkin and chia seeds for a healthy dose of fiber and nutrition that will keep you satisfied no matter what time of year it is.

Read the recipe

Pumpkin seeds

Pumpkin seeds, also known as pepitas, are high in fiber, magnesium, zinc and more.

Studies have linked pumpkin seeds with a reduced risk for certain types of cancer, lower blood sugar and healthier cholesterol and blood pressure levels. Choose the unsalted kind to keep sodium in check.

Harvest Apple Pumpkin Overnight Oats

Pumpkin seeds add a little crunch – plus fiber, magnesium and other nutrients – to this easy breakfast go-to.

Read the recipe

Last Updated: January 28, 2020

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