Flax, chia, hemp, pumpkin, sesame and sunflower seeds are tiny packages of omega-3, minerals and fibre that you can sprinkle on almost anything.
Which seeds?
Flax, chia and hemp — rich in the plant omega-3 ALA.
Pumpkin seeds — zinc, iron and magnesium.
Sesame seeds and tahini — calcium, copper and iron.
Sunflower seeds — vitamin E and selenium.
Get the most out of them
Some seeds need a little help: flaxseed should be ground, or it passes through
whole. Store ground seeds cool and dark, as their oils go rancid quickly — see
Grind seeds fresh.
How much
A tablespoon or two a day goes a long way — on porridge, salads, soups or
in a smoothie.
