The Good Seed - Western Mass News - WGGB/WSHM

They're tiny, cute and packed with nutrients—and you're gonna want to sprinkle these babies on everything.

Hemp

These are one of the only plant-based foods that provide all nine essential amino acids, the vital proteins also found in meat and dairy. Shelled hemp seeds have a mild, sprouty taste. Blend them with smoothies or add to yogurt for extra protein.

Pumpkin

Just one serving has almost as much potassium as a small banana (to help regulate your heartbeat and blood pressure), and even more magnesium, which supports your immune system. Add some to your trail mix.

Black Sesame

These have more antioxidants than the pale ones, plus a surprising dose of iron and bone-building calcium. They may even help prevent high blood pressure. Black sesame seeds taste better toasted (shake in a skillet over medium heat 3 to 4 minutes). Sprinkle some over stir-fry.

Flax

These are a great source of lignans, a plant chemical that may lower your risk of heart disease. Grinding the whole seeds lets you absorb the nutrients more easily. Mix some ground flax into the flour when baking muffins, breads or cookies, or add to soups and casseroles.

Chia

Instead of growing on little terra-cotta animals, you should be eating them, since they're full of heart-healthy omega-3 fatty acids. Sprinkle chia seeds on oatmeal, granola or sliced fruit.

Sunflower

They're one of the richest sources of the disease-fighting antioxidant vitamin E. Toss a few on your salad.