There are a lot of powerful, super foods given to us by nature; supersedes are just one of them. These tiny wonders are a staple in a healthy pantry; nutrient-dense and packed with disease-fighting minerals and enzymes, they can be used in just about any recipe. Here are the top nutrient-packed supersedes you should be eating everyday:


These underrated superseeds are an excellent source of B vitamins, including foliate and vitamin E, a powerful antioxidant that protects cells from damage, helps maintain healthy hair and skin, and may work to prevent cancer. Munch them by the handful, or add them to cookie or muffin recipes, salads, and stir-fries.

Caution: Avoid salted versions, which often have high levels of sodium.


Brown or golden, this seed comes from the flax plant and has a mild, delightfully nutty flavour. Flaxseed is rich in fibre (aids digestion and cardiovascular health) and omega-3 fatty acid. When baking, replace ¼ cup of flour for ¼ cup of flaxseed; or, use as an egg substitute by mixing three tablespoons of flaxseed with ¼ cup of water, let sit for 15 minutes.


In just a one ounce serving, these seeds deliver 11 grams of fibre, 4 grams of protein, 9 grams of fat (5 of these are omega-3), 18% calcium, 30% manganese, 30% magnesium and 27% phosphorus of our daily requirements. Wow! Not only that, but they also contain zinc, potassium, vitamins B1, B2 and B3. And the nutrition doesn’t stop there! Chia seeds are loaded with antioxidants, again, fighting free radicals, in return fighting against aging as well as cell damage that contributes to cancer development.


Pumpkin seeds are rich in zinc, a mineral which is known to combat muscular cramps. Plus, the popular salad toppers are packed with magnesium and manganese, which can boost your mood and fight water retention. In addition, studies suggest that pumpkin seed oil, which is rich in natural phytoestrogens, may lead to increased levels of the “good” HDL cholesterol and help reduce blood pressure, hot flashes, headaches and joint pain.


Hemp seeds are loaded with digestible, vegan protein. It’s a high-quality protein, too, with a balance of all the essential amino acids. They’re also loaded with fibre and packed with other nutrients, such as omega-3 and omega-6, vitamin e, the b vitamins and folic acid. Blend one tablespoon into your breakfast or post-workout smoothie for an extra hit of protein; or add a tablespoon on top of your salad for extra crunch.


This seed has a remarkable amount of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, fibre and much more. This seed is also great for the heart and lowering cholesterol levels. The copper levels in this tiny seed are known to help those with rheumatoid arthritis, reducing swelling as well as pain. The calcium within the seed will help prevent colon cancer, migraines, PMS and osteoporosis.


The nutritional powerhouse of the wheat kernel, wheat germ is loaded with protein, iron, and B vitamins such as foliate. The high fibre content of this superseed helps prevent constipation and keeps your appetite in check. And wheat germ is low on the glycaemic index, so it doesn’t spike your blood sugar.

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