Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

7 Healthy and Delicious Seeds

Seeds of all varieties—from chia and flax to sesame and sunflower—seem to be popping up everywhere these days. Learn the nutrition basics of flavorful seeds with ideas for how to incorporate into your diet. By: Patricia Bannan, MS, RD 

Hemp Seeds
Photo: Lee Harrelson

Hemp Seeds

Hemp foods are expanding on the shelves of grocery and natural food stores in everything from salad dressings to chips to frozen desserts, being promoted by marketers for their exemplary nutritional and taste benefits. The hulled version of the seed is soft and easy to chew and tastes a bit like pine nuts or sunflower seeds. Hemp seeds are an excellent source of essential fatty acids and contain all nine essential amino acids, making them a complete protein source. Plus, the protein in hemp seeds is very easy to digest.

How to eat: Toss them in a smoothie, salad, or cereal, add them to baked goods, dry roast them with spices, or sprinkle them on a pasta dish for a nice texture without too much crunch.

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