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These super seeds offer a nutritional boost to many foods for a balanced diet

Although small in size, super seeds—like chia, hemp, and flax—are a great addition to many foods because they are packed with nutritional value. For extra fiber, protein, omega-3 fatty acids, antioxidants, and even amino acids, consider preparing some of your meals with these seeds for a healthy balanced diet.

Here are some of the nutritional facts about these super seeds and some recipes worth trying out to enjoy the full benefits of these seeds.

Chia Seeds

If you’re lacking fiber in your diet, throw some chia seeds into your next smoothie. Chia seeds are very high in dietary fiber—containing 5 grams of fiber per tablespoon. They are also full of the omega-3 fat alpha-linolenic acid (ALA), which is an anti-inflammatory and great for your overall health.


Flaxseeds are probably the most well-known super seed, being found in many foods these days, including baked goods. However, you can only get the full nutritional benefits of flaxseeds when they are ground since this gives your body the ability fully digest them. Two tablespoons of ground flaxseeds contain:

  • 4 grams of fiber;
  • 2.4 grams of ALA; and,
  • 300 milligrams of lignans—a type of antioxidant.

Both ALA and lignans are anti-inflammatory, and lignans can help lower cholesterol levels.

Hemp Seeds

Out of all the super seeds, hemp seeds seem to provide the most balanced nutrition. Two tablespoons of hemp seeds contain:

  • 6 grams of good fat;
  • 882 milligrams of ALA;
  • 2 grams of fiber; and,
  • 5 grams of protein.

Hemp seeds also contain all of the essential amino acids necessary for a balanced diet and are especially useful for vegans and vegetarians.

Foods With Super Seeds

Chia seeds, flaxseeds, and hemp seeds can all be enjoyed with a variety of foods including:

  • Baked goods,
  • Cottage cheese,
  • Yogurt,
  • Parfaits,
  • Smoothies, and,
  • Oatmeal.

Tasty Super Seed Recipes

Consider making the following easy, tasty, low-fat, and low-carb recipes with super seeds for a nutritional boost:

Green Coconut Smoothie 

This refreshing smoothie contains chia seeds and is a quick and easy breakfast full of all the nutritional goodness to get you through the morning.

Mango Smoothie Bowl

Another simple yet nutritious breakfast smoothie, with hemp and chia seeds to really pack in the fiber and protein.

No-Bake Peanut Butter Energy Bars

These delicious energy bars have chia seeds and ground flaxseed to give you the health and energy boost you need during the day.

Super seeds are a versatile addition to make many foods more nutritious and tasty. Consider adding these seeds to your next meal to get the extra nutritional benefits.

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