Buckwheat are gluten free seeds from a plant related to rhubarb. Very popular around Eastern Europe, it is very nutritious, providing complete vitamins and minerals. It contains many heart-healthy compounds, such as rutin, phytonutrient, magnesium, copper, fiber and certain proteins.

Nutritious and easy to prepare, chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. Chia seeds are very rich in omega-3 fatty acids, provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Chia seeds are one of nature’s riches high-antioxidant foods. Antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation and free radical damage.

Pumpkin seeds contain antioxidants like carotenoids and vitamin E.

They are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy, which can reduce blood sugar and inflammation and protect your cells from harmful free radicals. 

Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers.

Quinoa is one of the world’s most popular health foods.

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.

It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

 It dramatically increases the nutrient and antioxidant value of the diet .

Quinoa also help reduce blood sugar , insulin and triglyceride levels, lower cholesterol, increase fullness and help with weight loss.

Sesame seeds are mainly valued for their high essential fatty acids content but they also contain many other important nutrients such as zinc, manganese, magnesium, copper, calcium, iron, phosphorus, vitamin B1 and dietary fiber.

Sesame Seeds have a nutty and sweet aroma that is enhanced by toasting. They can be added to salads, sauces, breads, stir-fries, or ground into a butter for humus or tahini.

Perhaps the best aspect of sunflower seeds is their versatility as a food source. Roasted sunflower seeds are an excellent snack that gives you protein and healthy fats. They also make a delightful, crunchy addition to a vegetable salad, provide flavor for a sandwich, or form the bulk of a vegetarian burger. No matter how you use your sunflower seeds, you can enjoy the benefits of the following nutrients that are contained in each crunchy kernel.

Sunflower seeds may help keep blood pressure down, packed with Vitamin E, a potent antioxidant that boosts the immune system and may protect against certain diseases, they are also rich in the mineral magnesium which is a key player in preventing osteoporosis