As you formulate your nutrition plan, it’s vital that you’re taking in enough healthy fats. Healthy fats are important for long-term energy, for keeping your hormonal levels where they should be, and for helping provide a number of fat soluble vitamins that your body needs to function optimally. One great source of healthy fats that too often gets overlooked is that of seeds. If you normally eat fats from oils, fatty fish, and nut butters, it’s a great idea to give yourself a change of pace and bring a few seeds into the mix. Wondering which seeds are best to consume? Let’s go over the most nutrient dense options. Sunflower Seeds Sunflower seeds are an excellent option for boosting your intake of vitamin E, which is an important antioxidant and helps to keep your skin, hair, and nails looking their best. Sunflower seeds are also an excellent source of copper, vitamin B1, manganese, selenium, phosphorus, vitamin B6, as well as folate. Those who consume plenty of sunflower seeds in their diet on a regular basis experience improved heart health, lower total inflammation in the body, and may help to decrease their risk of a variety of forms of arthritis. Sunflower seeds work great tossed over a salad, added into your baking, or just eaten on their own as a quick snack on the go. Flaxseeds The next delicious seed that should make an appearance in your diet plan is the flaxseed. Flaxseeds are high in fiber, so will stabilize your blood sugar levels and help lower the amount of ‘bad’ cholesterol in your body. They’re also an excellent source of the important omega-3 fatty acids, which provide a wide array of health benefits including supporting proper brain function, heart health, and immune system function. Stir flaxseeds into your healthy muffin mix, add them to your protein smoothie, or try incorporating them into your bowl of cereal in the morning. They are most often utilized ground as flaxseed meal (or flour), however you can also use them whole as well. Chia Seeds Finally, don’t overlook chia seeds. Chia seeds pack a very powerful nutritional punch providing 11 grams of dietary fiber per serving and dishing out a good dose of calcium, manganese, magnesium, and phosphorus. They’ll also provide you with moderate doses of zinc, vitamin B3, potassium, vitamin B1, as well as vitamin B2. Chia seeds are well known for their high level of antioxidants, which help to combat free radical damage that leads to aging and disease. As they are so very high in fiber, they can also be considered a ‘low carb’ food as they’ll have very little influence over your blood sugar levels. Try them added to smoothies, sprinkled over a bowl of oatmeal, or added to your bowl of yogurt in the morning. So don’t overlook these healthy and delicious seed options any longer. Add them to your diet a couple times a week for better meal variety and superior nutrition.