Super Seeds

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Want to give your diet a healthy boost? Then add a spoonful of  these super seeds, says Singapore-based nutritionist Karin G Reiter


Pumpkin Seeds

These cute green seeds are super high in zinc. Zinc is a mineral which is important to keep our bones strong and our skin looking youthful and clear. The seeds also contain good fats that promote healthy hearts and help reduce cholesterol. Add them to your morning muesli and into salads. They make the perfect garnish for roasted pumpkin soup.

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Chia Seeds

Chia seeds are a complete food, which means that you could still survive if you ate this single food and nothing else. Chia seeds have a very easily digestible protein (great for adding in more protein to your diet), they also contain powerful antioxidants and heart-friendly omega-3 fatty acids. Add them to your salad dressings, smoothies, breakfasts, salads – just about anything.

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Contrary to its name, buckwheat is not a cereal and contains zero wheat. It is actually the seed of a fruit (same family as the rhubarb fruit). Buckwheat contains a powerful flavonoid called rutin, which helps protect the heart from heart disease. It also contains a lot of magnesium which is important for muscle function, sleep, blood pressure and overall health. Use buckwheat as a side dish just like you would use rice or quinoa. You can add it to salads just like you would quinoa, or use buckwheat flour in your cakes, cookies and pancakes to make them gluten free.



Sunflower Seeds

These small seeds come from the beautiful sunflower and are packed full of magnesium, selenium and vitamin E. Add them to your salads, muesli and even use them as a spread on your morning toast.

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Sesame Seeds

These are truly super seeds. They contain manganese, copper, magnesium, iron, phosphorous, vitamin B1, zinc and also lots of calcium. They also contain lignans, which are fibres that have shown to have cholesterol lowering effects. Use tahini (sesame seed paste) on your salads as a dressing, in your hummus, as a spread on your bread.




Karin is a medical nutritionist. Follow her at



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