Super seeds for runners


A 30g serving delivers about 40 per cent of your daily calcium needs, plus significant doses of the minerals iron, copper and magnesium.

Mix it up Use raw or lightly toasted seeds (the pale or black variety) to make a crust for baked or sauteed fish, chicken or aubergine: after dipping food in batter, roll in the seeds before cooking.


One 160kcal 30g serving contains half your RDA of magnesium. Studies show that without enough of this mineral, your muscles can become weak, especially during periods of heavy training.

Mix it up Add toasted seeds to salads, coleslaw or steamed vegetables. 


Although the research is sparse, many runners use these black specks to power through long workouts. They’re high in Omega-3 fatty acids, which have a positive impact on cholesterol, and soluble fibre, which helps control your appetite.

Mix it up Soak two tablespoons in water for 15 to 30 minutes, add to porridge and smoothies. 


Shelled sunflower seeds are a good source of minerals – including copper and selenium, both of which help protect your muscles. A 30g portion also gets you your full daily dose of vitamin E, a heart-protecting antioxidant.

Mix it up Use a coffee grinder to blend seeds into a spread for bread or crackers. 


Just 30g supplies more than 100 per cent of your daily dose of Omega-3 fatty acids and about 10 times more lignans (both of these help cut your risk of heart disease) than any other seed or vegetable.

Mix it up Add two tablespoons to pancake batter or sprinkle into porridge.