5  seeds for a healthy life

Incorporate these 5 varieties of seed in your daily recipes to lead a more balanced diet and improve your health.


  • Poppy seeds: they are a very small seeds with a delicate flavor, especially rich in unsaturated fatty acids as we saw in the section Sprouts. They also can be consumed including them in salads, soups, in making bread and cakes...

Poppy Seeds Cake. Photography by stu_spivack. Creative Commons Licence

  • Pumpkin seeds: soft and sweet, eaten raw, removing the shell and skin. Noted for its content in minerals: calcium, copper, iron, potassium and zinc, and vitamins B3 and C and essential fatty acids. They are well known for their beneficial effects in prostate problems and urinary tract and glandular function in general. Along with honey are an old medicin against intestinal worms. We can include them in salads and soups or as an ingredient to make bread.

Pumkin Seeds. Photography by Aldon. Creative Commons Licence

  • Sunflower seeds: eaten peeled, you can find them roasted and salted but due to industrial processes and the types of salt that is commonly used the best is to take them raw. Containing magnesium, iron, phosphorus, zinc and vitamin E and essential fatty acids. Among other therapeutic properties, their consumption help us to prevent cholesterol. May be included as an ingredient in salads and soups and breads to give them a special flavor.


  • Flax seeds: they contain minerals such as magnesium, sodium and potassium, folic acid and essential fatty acids. They are well known for their properties and their treatment for constipation. We will prepare at night a handful of flax seeds and soak them, in the morning, fasting we will drink the resulting water. We can also eat the seeds whole or ground but if we have bowel problems they can be irritating. So, they can be included in soups, cakes.

Chicken with Shiitake Mushrooms Cranberries and Pumpkin Seeds. Photography by Nicest Alan. Creative Commons Licence


  • Sesame seeds: with a very distinctive flavor that tend to like everyone, can be eaten whole, crushed, raw or roasted. Noted for its content in minerals: calcium, copper, iron, magnesium, phosphorus, potassium and B vitamins: B1, B2 and B3 and E vitamin. In a therapeutic level, for its calcium content they are recommended for osteoporosis and vital periods of calcium deficiency and menopause. As discussed in the section Condiments with sesame seeds and salt we can prepare gomasio, widely used for seasoning salads, soups, vegetables. We can also include them as an ingredient in bread making.

Article written by Shauri.