Simply and Naturally

Magic Formula Of 4 Super Seeds We Should Eat Every Day

Magic Formula Of 4 Super Seeds We Should Eat Every Day


Seeds are incredibly rich in essential fats, minerals, vitamin E and protein. There are 4 super seeds we should eat every day.



  • different sizes and colors, including white, golden brown, black, yellow and beige varieties, which have a nutty taste and a crunchy texture
  • powerhouse of organic minerals, especially calcium. Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk
  • full of magnesium, copper, vitamin B1, zinc and dietary fiber
  • they offer the most nutritional value when the entire seed is used (un-hulled)
  • rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. Improve blood pressure, balance hormones, help burn fat



  • small, brown, tan or golden-colored seeds
  • the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA)
  • high in magnesium, good amount of vitamin B6, iron, potassium, copper and zinc
  • high in antioxidants – lignans – are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body
  • ability to promote digestive health. The ALA in flax can help protect the lining of the digestive tract and help reduce gut inflammation. You can also take 1-3 tbsp of flax seed oil with 8 oz of carrot juice to help naturally relieve constipation
  • extremely high in fiber. Two tablespoons of flax seeds contains about 5 g of fiber or 1/4 of the RDA. Fiber can support colon detoxification, fat loss and reduce sugar cravings
  • a study done at Duke University suggests that flax seeds may stunt tumor growth
  • give you clear skin, naturally reduce cholesterol levels



  • flat, dark green seeds
  • one of the best sources of plant-based omega-3 fatty acids (alpha-linolenic acid or ALA)
  • 1/4 cup provide over 50 percent of your daily requirement for manganese and almost 50 percent of your magnesium requirement, good source of zinc, copper, vitamin K
  • have long been valued as an important natural food for men’s health. Because of their high zinc content pumpkin seeds may be particularly beneficial in supporting prostate health
  • rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds



  • black with white stripes
  • provide a healthy source of essential fatty acids such as linolenic, oleic and palmitic. Since these seeds have a very high oil content, they are one of the main sources used to produce polyunsaturated oil
  • an outstanding source of vitamin E. A quarter of a cup provides 62% of the RDA for Vitamin E, also known as tocopherol. This potent antioxidant performs a myriad of important functions in the body. They are also an excellent source of manganese, copper and good source of magnesium, vitamins B1, B6, and folate
  • contain one of the highest levels of phytosterols of commonly consumed seeds. Phytosterols are beneficial for your heart health and immune system, and may help lower cancer risk as well.



To get an optimal intake of eating seeds you need a 1 tablespoon a day.

1 1/2 cup flax seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1/2 cup sesame seeds

  1. Mix it well and put it in a glass jar.
  2. Keep the jar sealed and place in the fridge to minimize damage from light, heat and oxygen.
  3. Put a heaped 1 tablespoon of this seeds in a coffee/seed grinder, grind up and eat with your oatmeal, muesli, smoothie, yogurt, soup or salad…


Because of their high fat content, seeds soak up pesticides like little sponges – choose organic.

Most nutrition experts recommend ground over whole flax seed because the ground form is easier to digest. Whole flax seed may pass through your intestine undigested, which means you won’t get all the benefits. Once they are ground, their fatty acids oil may go rancid, therefore, eating them soon after grinding is important.

However the very best way to experience seeds benefits is to consume them in their sprouted form. Soaking seeds and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. To make them more palatable, you can then dehydrate them in your oven or in a dehydrator. You can also buy sprouted seeds at some healthy food stores.



  1.  Patrick Holford (2010) The Optimum Nutrition Bible. Great Britain: Piatkus
  2. The world’s healthiest foods: Sunflower seeds
  3. Dr. Axe: 10 Flax Seed Benefits and Nutrition Facts








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