5 Reasons To Eat Seeds Every Day + Super Seed Mix in a Jar Recipe

Jar of layered seeds

5 Reasons To Eat Seeds Every Day



Eat super seeds every day! They are a high nutrient food and they are packed with healthy goodness. Seeds contain all the starting materials needed to grow into a complex plant, and because of this, they are a very alive, nutritious food.

Keeping a jar of super seed mix in the refrigerator is an easy way to have these little superfoods on hand at all times.



Many seeds (like pumpkin seeds and hemp seeds) are a complete protein source! Seeds have more protein and minerals than nuts and less saturated fat.



Seeds are rich in ALA Omega 3 fats which feed the brain and plays a key role in metabolism and energy production.

Having a good fat in your diet is important for the absorption of nutrients, including anti-cancer phytochemicals.



Lignans are antioxidants that may help support the immune system and can help balance hormone levels in the body.

They also have anti-estrogenic effects and can prevent naturally occurring hormones from binding to estrogen receptors and exerting their negative effects.

I am especially interested in the lignans in seeds as I am a survivor of hormone-sensitive breast cancer.



Again, as a breast cancer survivor, I am very interested in all of the health benefits of seeds.

My husband has been pre-diabetic in the past, so he also makes sure to get his seeds in every day, too!

Plant foods, in general, can be very disease protective, and so eat your seeds!


Mixed seeds in a mason jar

5 Super Seeds and Their Health Benefits



Flax seeds are high in fiber and extremely high in omega-3 fatty acids, phytonutrients, and lignans!  Make sure to grind this seed up to easily absorb all of the nutrients.



If you have been following me for any length of time, you know I love chia seeds! They are filling, are said to help regulate blood sugar, are anti-inflammatory and high in fiber.

I feel an amazing amount of energy after eating chia and make it a point to eat them before I hit the gym.



Hemp seeds pack a punch as they are especially high in protein. I like to use them in place of processed protein powder as a whole food source of protein for my smoothies.

They are also very high in omega-3 fatty acids and contain all 20 amino acids!



Sesame seeds have the most calcium of any food in the world, provide a large amount of vitamin E and is a lignan-rich food. Lignan-rich foods may protect against breast cancer. Pass those my way, please!



I adore that sunflower seeds have magnesium in them, which is the calming mineral. Give me all the calm! They are anti-inflammatory and are said to lower cholesterol.



Pumpkin seeds are rich in iron, calcium, and phytochemicals. They also have magnesium, and eating 1/4 cup of pumpkin seeds provide you with 1/2 the magnesium you need for the day.

They may help prevent prostate cancer, and have a high tryptophan to total protein ratio which may help boost serotonin levels in the brain, and who couldn’t use a little serotonin boost?


Super Seeds Layered in a jar

Super Seed Mix in a Jar

A no recipe, recipe!

Layer choice of seeds in a jar, adjust the amounts for your personal taste. Leave some room at the top for easy mixing. Add a lid and shake, shake, shake!

tablespoon and seeds in a jar

Super Seed Tips:

  • Try to find seeds that are in their raw state or only lightly roasted. Roasting seeds form a potentially harmful compound called acrylamide which is a carcinogen. It also reduces the amounts of minerals and amino acids, which lowers their nutritional value.
  • Store in refrigerator to extend the life of your seeds and keep them as fresh as possible.
  • Make small batches.
  • Eat at least a tablespoon a day.

Strawberry Salad topped with seeds

How To Use Your Super Seed Mix:

Top your green leafy salad

Sprinkle on top of chia oats

Sprinkle on top of your breakfast quinoa.

Top your ice cream sundae for a healthy crunch

Add to your favorite smoothie recipe.

Sprinkle on top a bowl of fruit.


seeds in a jar

{for your pinning pleasure}


Next time you are at the store, grab some seeds and a jar, layer them up in the jar, shake, and keep in the refrigerator.

Eat a little bit every day and enjoy all of the health benefits and peace of mind knowing you are giving your body super nutrition from super seeds every day!

Let me know in the comments if you seeds or try this super seed mix out. Tag me #amynewnostalgia and show me how you are getting your seeds in on a regular basis.

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  • Alison
    June 15, 2018 at 6:08 pm

    Love this! Reminds me to eat more of these.

    • AmyNewNostalgia
      June 19, 2018 at 11:50 am

      Thanks for reading! I want to bring you another jar! <3

  • ali
    June 15, 2018 at 6:38 am

    Though I know that flax seeds sesame seeds need to be broken before you eat them otherwise ”as they come – they go” I find that it is best to grind all off them.

    • AmyNewNostalgia
      June 19, 2018 at 11:49 am

      Yes, I mentioned grinding flax above, but good point about sesame seeds, too. I just love the crunch they give so I don’t always grind them. We do eat lots of tahini (which is ground sesame seeds) in our hummus so that is another way to get all the benefits of sesame seeds. Thanks for your reminder and comment!