Sunflower Seeds
You might not understand just how beneficial munching on a handful of unsalted sunflower seeds can be for your health. You can practice your spitting aim and get a daily dose of immune-boosting folate and antioxidant rich vitamin E with just 2 tablespoons of sunflower crunch on your cereal or salad.
According to researchers at Psychology Today, a handful of the all-American snack provides a huge nutritional punch—delivering up to 75-percent your recommended vitamin E daily intake as well as considerable soluble fiber, folic acid, and protein.

Hemp Seeds
No, don’t reserve hemp seeds just for Grateful Dead fans. Sure, the vegan and vegetarian sect might favor this seed because it provides a beautifully pure source of protein. However, it also packs all 20 essential amino acids.
In fact, pharmacology researchers at the University of Seville discovered that the high ratio of polyunsaturated to saturated fats in hemp seeds was able to reduce cholesterol levels and plaque on artery walls (atherosclerosis) with a strong potential to protect against heart disease.

Pumpkin Seeds
If you need a little pep in your step during the morning hours, pumpkin is your seed! Pumpkin seeds are like Nature’s energy pill—the seeds are rich in iron—which helps maintain energy levels—vitamin B, zinc, protein, and magnesium.
Studies also show that pumpkin seeds are rich in tryptophan, an amino acid that gives you that post-thanksgiving calm (some call it food coma). However, research published in 2007, in the Canadian Journal of Physiology and Pharmacology, found that pumpkin seeds help lower anxiety levels thanks to their heavy tryptophan content. And since this feel-good melatonin and serotonin are formed from tryptophan, those who munch pumpkin seeds tend to experience less stress and enjoy higher levels of mental well being.

Julie Ching, MS, RDN, CDE
Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.