Packed with lots of protein, unsaturated fats, and a range of minerals and vitamins, seeds have a similar national content to nuts and are a really useful addition to vegetarian diets, giving us great supplies of the minerals, iron and calcium found in mixed diets in meat and dairy foods.

How Much To Eat

50g of pumpkin seeds give men half of their daily zinc needed for strong immunity and fertility.

One tablespoon of sunflower seeds supplies 6mg of vitamin E.

Did You Know?

A tablespoon, around 15g, of pumpkin seeds gives women 10% of her daily energy boosting iron.

Choosing and Storing Seeds

Always buy in clear, sealed containers from a reputable shop.

Store for no more than one year in an airtight jar in a dry place, away from direct sunlight to help to stop seeds going rancid.

Cooking and Eating

Sprinkle dill seeds over fish dishes or bake on bread rolls.

Toasted sesame seeds can be added to salads and cereals.


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