Debi Trelease

Small, but Mighty Seeds

Seeds are small but incredibly nutrient-dense. Here’s a clear breakdown of the benefits of hemp, sesame, quinoa, chia, flax, and sunflower seeds, and what each one is especially good for:

Hemp Seeds

  • Complete plant protein (contain all 9 essential amino acids)
  • Rich in omega-3 and omega-6 fatty acids for heart and brain health
  • Easy to digest compared to many other plant proteins
  • Supports muscle repair, hormone balance, and immunity

Best for: Protein boost, heart health, plant-based diets

Sesame Seeds

  • High in calcium, magnesium, and phosphorus for bone health
  • Contain antioxidants like sesamin and sesamol
  • Support heart health by helping reduce cholesterol
  • Provide healthy fats and small amounts of protein

Best for: Bone strength, antioxidant support

Quinoa

  • Complete protein with all essential amino acids
  • High in fiber for digestion and blood sugar control
  • Rich in iron, magnesium, and B vitamins
  • Naturally gluten-free

Best for: Energy, muscle support, balanced nutrition

Chia Seeds

  • Extremely high in fiber, promoting digestion and satiety
  • Rich in omega-3 fatty acids
  • Absorb liquid to form a gel, helping with blood sugar stability
  • Support gut health and hydration

Best for: Digestive health, fullness, heart health

Flax Seeds

  • One of the best sources of plant-based omega-3s
  • High in lignans, linked to hormone balance and antioxidant effects
  • Support digestive health and regularity
  • May help lower cholesterol

Best for: Hormone balance, heart and gut health
Tip: Grind flax seeds for better absorption.

Sunflower Seeds

  • High in vitamin E, a powerful antioxidant
  • Provide selenium and magnesium
  • Support skin health and immune function
  • Offer healthy fats and plant protein

Best for: Skin health, immune support

Why Add Seeds to Your Diet?

  • Improve heart health
  • Support digestion and gut health
  • Provide plant-based protein and healthy fats
  • Deliver vitamins and minerals in small servings

Easy ways to use them:
Sprinkle on oatmeal, salads, smoothies, yogurt, or roasted vegetables. If you’d like, I can also make a simple seed blend or suggest daily portions for balanced nutrition.

Leave a comment