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Seeds are a gold mine of healthy minerals, niacin and folic-acid and are among the better plant sources of iron and zinc. In fact, one ounce of pumpkin seeds contains almost twice as much iron as three ounces of skinless chicken breast. And they provide more fiber per ounce than nuts. They are also good sources of protein.
Enjoy whole chia seed by sprinkling it over salads, cereals, yogurt or your favourite entrées. Whole chia seed may be added to lemon water or fruit juice to make a traditional Mexican drink known as chia fresca (1.5 - 2 tsp chia per cup of liquid).
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