A seed is the part of a plant that contains the embryo of a future plant. To provide the embryo with a good source of energy, the seed often contains stored nutrients and oils that make the seed high in fat. Nutritionally speaking, the health benefits of seeds have not been studied as much as nuts. However, seeds are excellent sources of fiber, selenium and vitamin E, and fairly good sources of protein, zinc and iron. Because they contain a concentrated source of fat and calories, it is best to enjoy them in small amounts (1/8 - 1/4 cup), three to four times a week. Common Seed Types
Selection and StorageSelect seeds that are in sealed jars, bags or containers to help ensure freshness. Because seeds are high in fat, they will spoil easily. Store them in a cool, dark, dry location. Seeds can be refrigerated from two months to a year or kept in the freezer for up to two years. Toasting and SeasoningYou can enhance the flavor of your seeds by lightly toasting them. Place a single layer of seeds in a skillet over low heat. Stir constantly for one to two minutes, until golden brown. To add flavor, coat lightly with olive oil and season with salt, soy sauce, garlic powder, chili powder, seasoning salt or your favorite dry salad dressing mix. EnjoymentYou can eat some seeds, such as squash and pumpkin varieties, with or without their outer husk or shell. Others (safflower and sunflower seeds) have a tough coating that you must remove before eating. Seeds can be eaten alone as a snack or added to rice dishes, salads, homemade breads and muffins, stir-fries, trail mixes, yogurt, granola, cereal and oatmeal. Nutrition Information
|
Seed Type |
Calories |
Fat |
Fiber |
Protein |
Flaxseed |
224 |
18 |
12 |
8 |
Hemp seeds |
162 |
10 |
1 |
11 |
Pumpkin & Squash seeds in shell, roasted |
71 |
3 |
4 |
3 |
Pumpkin & Squash seeds, roasted |
71 |
3 |
0 |
3 |
Safflower seeds, roasted |
130 |
10 |
2 |
4 |
Sesame seeds in shell, roasted |
141 |
12 |
3 |
4 |
Sesame seeds, roasted |
182 |
15 |
6 |
6 |
Sunflower seeds, roasted |
207 |
19 |
4 |
6 |