Seeds are tiny superfoods, little packets of energy, nutrients, and yes…even protein. Thanks to their compact size and versatility, it’s easy to incorporate them into your lifestyle. Here are a few reasons why they’re so valuable…

• Rich in fiber, a nutrient that many of us are lacking
* Excellent option for a plant-based and heart-healthy protein
• Good source of essential, healthy fats

In a nutshell (pun intended 😉) these power packs are filled with antioxidants, vitamins, minerals, healthy fats, and of course…flavor! Here are five specific seeds to start incorporating into your day, plus ideas for how to add them into what you’re already eating…

1. Chia seeds –

The have almost 10 grams of fiber per ounce, which is beneficial for helping your digestive regularity. And, fiber helps lower cholesterol. Chia seeds are also high in calcium and omega-3 fatty acids. Because chia seeds absorb liquid, be sure to drink extra water with them, otherwise you may experience constipation.

How to add them into your day – Scoop 1 Tbsp into a morning shake. Or, make overnight chia pudding! Here are a few of my favorite chia seeds recipes:

• Raspberry Chia Seed Pudding
• Strawberry Chia Seed Pudding 
• Raspberry Lemonade Protein Shake
• Watermelon Mint Protein Shake 

2. Pepitas –

They have more than 8 grams of protein per ounce, and are an excellent source of vitamin E, which is a healing antioxidant that protects your skin against sun damage and nourishes the cells.

How to add them into your day – Mix them in homemade granola. For a complete breakfast, add berries and greek yogurt or unsweetened almond milk! I include pepitas in my Raspberry Nut Cereal recipe.

3. Flax Seeds –

They’re a great source of potassium, which helps lower blood pressure. Plus, they are packed with essential fatty acids. The trick is, the flax seeds have to be freshly ground in order to unlock the benefits.

How to add them into your day –  A little vegan trick is that flax seeds can be an egg replacement: To replace one egg, whisk 1 tablespoon of ground flax seeds with 3 tablespoons water and let it sit for a few minutes before adding it to the dough mixture.

Or, add 1 Tbsp to your protein shakes or protein balls. Here are a few of my favorite recipes that incorporate flax seeds:

• Chocolate Almond Butter Protein Balls
• Summer Greens Protein Shake 

4. Sunflower seeds –

They’re rich in the B vitamin folate, which is helpful for people with heart disease. And, they’re high in vitamin E, which is a powerful antioxidant.

How to add them into your day – Instead of eating a spoonful of almond butter, try sunflower seed butter instead! I like “SunButter Organic Sunflower Butter,” because there are no added ingredients.

Of course, you can always add sunflower seeds to a salad for a bit of a crunch!

5. Hemp Seeds –

They are high in several nutrients, from magnesium to manganese…from iron to phosphorus. And, they have both omega-3 and omega-6 polyunsaturated fatty acids, which may help prevent and treat many chronic illnesses.

How to add them into your day – Instead of using almond milk for your shakes, swap it out with hemp milk! I prefer the “Pacific Hemp Original Unsweetened.” Of course, you can always use hemp seeds as a topping on yogurt, oatmeal, or salads.