Five Super Seeds to Boost Your Fall Flavors 
assorted seeds

Super Seeds

Whether you roast seeds from your newly carved jack-o-lantern or buy them, the crunchy, nutty, nutrition-packed seeds are a fall favorite. One-ounce (3-4 tablespoons) is about 160 calories, so keep portion size in mind. This fall, expand your seed repertoire with these five super seeds.

sunflower seeds

Sunflower Seeds

Sunflower seeds are native to North America. A one-ounce serving provides nearly half of the daily recommended amount of vitamin E, along with a variety of polyphenols and flavonoids, compounds being studied for their cancer preventive properties. Add these seeds to hot cereal, granola, muffins or top off a salad for extra crunch.

Recipe: New Potatoes and Green Beans Genovese



Flaxseed is packed with magnesium, selenium and fiber. It also contains lignans, plant compound that slow tumor growth in lab studies. Add to baked goods and cold or hot cereals – remember to use it ground so you can digest it. Get more information and tips in AICR's Foods that Fight Cancer: Flax 

RECIPE: Pumpkin Spice Overnight Oats

fennel seeds

Fennel Seed

Fennel seed is used as a spice. It has a sweet taste with a hint of anise or licorice that comes from anethole, one of its phenolic compounds that has shown anti-cancer activity in lab studies. Popular in Indian spice mixes, fennel seed is also chewed as an after-meal breath freshener in India.

RECIPE: Roasted Turkey Breast Porchetta-Style 

chia seeds

Chia Seed

Chia seeds contain cancer-protective fiber and the plant-based omega-3 fat alpha-linolenic acid. Use these seeds to boost fiber and thicken beverages and smoothies.

RECIPE:  Breakfast Energy Drink

sesame seeds

Sesame Seed

Sesame seeds come in a variety of colors including golden and black. In the US the most common ones are white. When lightly toasted for a few minutes, sesame seeds develop a nutty flavor. They contain lignans, along with fiber, magnesium and iron.  

RECIPE: Sesame Salmon

chia and yogurt

More Foods that Fight Cancer

For more information and delicious ways to fiill your plate with plant foods:









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    Published on October 5, 2016

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