If you do not regularly include seeds in your diet then you are missing out on a simple way to enhance your nutrition. There are a massive variety of edible seeds available that you can easily add to whatever you are eating. Doing so is a great way to enjoy the exciting health benefits of seeds.  

Many seeds are so small and tasteless that you can add them to practically anything that you are going to eat without really noticing! You may find it useful to create a seed mix that you can then include a sprinkle of on each meal that you prepare. This seed mix will then contain a fantastic selection of different vitamins, minerals, and other nutrients. 

Chia Seeds

Chia seeds may be tiny but they pack an astounding nutritious punch. A tablespoon serving will provide an impressive five grams of fiber!

Chia seeds also contain all-important omega-3 fatty acids, proteins, and antioxidants. Furthermore, they will be supplying you with a handy dose of zinc, magnesium, calcium and iron.

Because they are so small and tasteless, chia seeds can be easily sprinkled onto anything that you are eating.

Pumpkin Seeds

Pumpkin seeds are a good choice for upping your iron intake, with a tablespoon serving containing 5% of your daily recommended amount. That same tablespoon serving will also contain three grams of protein.

Adding pumpkin seeds to your diet will also mean that you are adding key minerals, such as zinc and magnesium.

To enjoy the maximum health benefits of including pumpkin seeds in your diet, you should always opt for the raw, unsalted versions. You can then add them to a wide variety of dishes, such as soups, salads, smoothies, baked goods and more!

Pomegranate Seeds

The seeds of the pomegranate are also known as arils, and these colourful seeds have an exciting amount of fiber and vitamin C within.

Arils are also bursting with polyphenols, which are a powerful type of antioxidants.

You can scoop the seeds out of your pomegranate and eat them on their own, or you can add them to salads, into your smoothies, on top of your cereal, in your yoghurt – or really anywhere else that you want to put them!


Just one tablespoon of flaxseed contains three grams of fiber and two grams of protein. Flaxseed is a fantastic source of alpha-linolenic acid, which is an omega-3 fatty acid that can contribute towards optimum cardiovascular health.

It has also been suggested by several studies that the lignans found within flaxseed could help to protect the body against cancer.

You can add flaxseed to any number of dishes. If you do not enjoy the seeds themselves, then you may try grinding up the flaxseed to make a find powder and using it that way. 

Sunflower Seeds

There is an abundance of goodness to be discovered within sunflower seeds. This includes protein and fiber, as well as magnesium, selenium and copper!

They are also an amazing source of vitamin E, which is a key vitamin for the health of the skin, the health of the eyes, and also for immune system function.

Sunflower seeds work well as an addition to most dishes, and can also be enjoyed as a snack.

Hemp Seeds

When it comes to heart-healthy seeds, hemp seeds are a definite winner. They are an excellent source of both omega-3 and omega-6. Another great reason to include them in your diet often is that one tablespoon contains five grams of protein!

You may find that you enjoy eating hemp seeds on their own, but you can also add them to any meal, so long as you don’t mind the slightly nutty flavour.

Sesame Seeds

Sesame seeds are small in size but big in health boosting properties! They are an abundant source of amino acids, as well as certain compounds that have cholesterol lowering effects. 

Sesame seeds have a deliciously subtle nutty flavour that will compliment many dishes!

Get Started with Seeds

If you can now see the effortless benefit of including seeds in your diet then why not get started right away! Buying your seeds in bulk is a smart way to save money on these little health helpers, and you can then create your seed mix as mentioned at the beginning of this post. You may also choose to store your seeds separately and then be able to use different varieties whenever you wish to. 

It may at first seem as though remembering to add seeds to your meals will be difficult, but after you have been in the habit for a few days then it will soon be something that you do without thinking about. You can also add a serving of seeds to any smoothie recipe for that added health boost!


1) https://www.onhealth.com/content/1/seeds_nutrition_benefits