The World Health Organization recommends eating pumpkin seeds as a good source of zinc, a mineral that plays an important role in cell growth and can boost your immunity. Eating pumpkin seeds along with their shells may offer the highest amount of zinc, but you’ll still reap benefits if you prefer them without the hulls, as I do. My vote for the tastiest raw organic pumpkin seeds is a naturally hull-less, heirloom varietal grown in Austria and sold by CBs nuts.

Sunflower Seeds

Also packed with minerals like magnesium and copper, sunflower seeds stand out for being rich in B-complex vitamins that support a healthy metabolism and help form red blood cells. Just one ounce of shelled sunflower seeds also contains two-thirds of the recommended daily dose of Vitamin E, a nutrient that supports circulation and acts as an antioxidant, protecting your cells against damaging free radicals, among other potential benefits.

I prefer my seeds shelled, roasted and lightly salted, like those sold by Trader Joe's.

Hemp Seeds

If I had known how nutty and delicious hemp seeds were, I would have started eating them ages ago. Hemp seeds have not been widely available until recently and nutritional research has been scant, likely because of a misleading association with marijuana, it’s psychotropic cousin (hemp and marijuana are different varieties of the same species, Cannabis sativa). What we do know about hemp seeds -- other than the fact that they won’t get you high -- is that they are rich in omega-3s and a type of beneficial omega-6 fatty acid called gamma linolenic acid that’s not found in many foods and may help reduce inflammation (as opposed to some types of omega-6 that can actually promote inflammation). Omega-3s support heart health and brain function, and new research suggests they may offer benefits for people with conditions like inflammatory bowel disease and rheumatoid arthritis.

Hemp seeds are also high in mineral, fiber and protein content, offering almost as much protein per serving as soybeans. Jampolis points out that “unlike many plant-based proteins, hemp seeds are complete protein – meaning that they contain all of the essential amino acids.” If you want to try out a small amount, head to the bulk aisle at your local Whole Foods.

Sesame Seeds

Tiny but mighty, sesame seeds are loaded with many of the same essential minerals as pepitas, but the real stand out is their copper content. Just two tablespoons provides about 80 percent of our daily copper needs; a mineral that supports the health of our bones, blood vessels, nerves, immune system and skin. Sesame seeds also contain sesamin and sesamolin; two phytochemicals that belong to a group of beneficial compounds called lignans, which provide antioxidant and anti-inflammatory benefits. Sesamin is currently being studied for its potential in the prevention and treatment of certain types of cancers and other diseases.

I find that toasting sesame seeds enhances their flavor and fragrance. The seeds come in an array of colors including ivory, yellow, red, brown and black. Mix up a multi-colored batch to create a rainbow sprinkle effect.

Disclaimer: The information provided here is for general education purposes. Consult a medical practitioner for any health concerns.

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