Seeds...not just for the birds!!!

Seeds are very important to the raw vegan diet! They vital source of nutrition - they are rich sources of vitamins, minerals, fatty acids and many are an excellent source of protein. I don't know of any raw vegan that doesn't use seeds in their diet. They are great as salad toppers, in shakes/smoothies, or in any raw pasta!


Chia Seeds, Salvia hispanica: is a seed cultivated in Latin America and was culitaved by the Aztecs, and was used in drinks and as a food source. This seed is high in omega-3 fatty acids, a rich source of antioxidants and a variety of amino acids.

I enjoy chia seeds in shakes, and on top of salads. I purchase my chia seeds from Raw Food Planet: http://www.rawfoodplanet.com/raw
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Pumpkin Seeds (aka pepitas): Raw pumpkin seeds are packed full of vitamins, minerals and amino acids. A 1/4 cup serving gives you almost half the recommended daily amounts of manganese, magnesium, phosphorus, iron, copper, vitamin K, and zinc. Pumpkin seeds are a good source of protein and monounsaturated fats.

Not only are pumpkin seeds nutritional powerhouses, but they pack some pretty impressive health benefits as well. Some of the health benefits associated with pumpkin seeds include bone health, anti-inflammatory properties, lower cholesterol levels, relief of prostate, bladder and kidney problems, help with depression and learning disabilities, and elimination of parasites from the body.


Sunflower Seeds: Aside from being naturally rich in folate and antioxidant Vitamin E, sunflower seeds are also packed with mono- and poly-unsaturated fats. These delicious seeds that offer great texture to any salad, or eaten on their own also are high in selenium and copper, which, together with Vit. E, prevents cellular damage that may lead to cancer, heart disease, and other health problems.

Interestingly, studies also indicate that sunflower seeds are also high in many phytochemicals– such as choline, lignan, phenolic acids, and betaine, as well as the amino acid arginine — which have a wide array of health benefits.


Sesame Seeds: Sesame seeds a very good source of manganese and copper! They are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.

In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

In addition, sesame seeds are 25% protein. They are especially rich in methionine and tryptophan, often lacking in adequate quantities in many plant proteins.


Hemp Seeds: Hemp seeds are a great source of protein - more than fish, beef, eggs, chicken or tofu.Although not quite as much protein as whole soy, hemp protein contains all 20 known amino acids including the 9 essential amino acids (EAAs) our bodies cannot produce.

Some health benefits attributed to eating raw hemp seeds include:

• help improve the immune system
• lower blood pressure and blood LDL cholesterol levels (the “bad” cholesterols)
• improve cardiovascular circulation and function
• improve organ function
• increase energy levels and metabolic rate
• reduce the symptoms of PMS and menstrual cramps
• reduce inflammation and the symptoms of arthritis
• improve recovery of muscles after exercise

Clearly, seeds are not just for the birds! They are delicious, nutritious, and an essential compliment to any plant-based diet!