The best seeds to plant in your menu

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Chia seeds: -Rich in minerals, antioxidants, fiber, and omega-3 fatty acids, chia seeds have been touted for their health benefits for centuries.

umpkin seeds: -A great source of unsaturated fats and antioxidants such as selenium and beta carotene, pumpkin seeds also contain iron.

Chia seed menu ideas: -One of the simplest ways to include chia seeds in your diet is to add them to water or juice. 

Golden flaxseed menu ideas: -Flaxseed oil, also known as linseed oil, is great to swirl into smoothies, or as a replacement for oil in baked goods.

Brown flaxseed: -One of the world's oldest crops, flaxseed is full of protein, fiber, and omega-3 fatty acids. 

Sunflower seeds: -Sunflower seeds are packed with zinc and folate and high concentrations of calcium, iron, and magnesium. 

Brown flaxseed menu ideas: -Brown flaxseed works wonders mixed into yogurt. Alternatively, ground flaxseed can be sprinkled over hot or cold cerea.

Golden flaxseed: -Golden flaxseeds have more polyunsaturated fatty acids and less monounsaturated fatty acids compared to brown flaxseeds. 

Sunflower seed menu ideas: -Sunflower seeds can be added to vegetables, used in pesto, and baked in bread, among other creative uses.

Pumpkin seed menu ideas: -Roasted pumpkin seeds make a stand-alone delicious snack. You can also bake cookies using the seeds as a base ingredient.

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