Seeds

Seeds are very nutritious. Many, such as flax, pumpkin, and chia seeds, are rich in magnesium. One ounce (28 grams) of pumpkin seeds is a particularly good source, providing 150 mg. This makes up an astounding 37% of the RDI.

Seeds are also a good source of iron, monounsaturated fat, and omega-3 fatty acids. They are also incredibly high in fiber. In fact, fiber accounts for almost all of the carbs in seeds. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. In addition, they contain antioxidants, which protect your cells against the damaging free radicals produced by metabolism. Flaxseeds have also been demonstrated to lower cholesterol and may be beneficial in the fight against breast cancer.