6 Healthiest Seeds to Add to Your Diet

Some of the healthiest seeds include pumpkin seeds, hemp seeds, and chia seeds. Adding these seeds to your diet can help you meet your daily nutrient needs and reduce the risk of several health problems, including heart disease and certain cancers.

Pumpkin seeds, or pepitas, are edible seeds extracted from pumpkins. A one-ounce (1/4 cup) serving of toasted pumpkin seeds contains:

• Calories: 163
• Protein: 8.45 grams (g)
• Crabs: 4.17g
• Fiber: 1.84g
• Fat: 13.9g
• Copper: 0.36 milligrams (mg) or 40% of the daily value (DV)
• Iron: 2.29 mg or 13% of the DV
• Magnesium: 156 mg or 37% of the DV
• Zinc: 2.17 mg or 20% of the DV

Pumpkin seeds have a subtly sweet, nutty taste and are commonly eaten toasted as a snack.

They are rich in zinc, a nutrient that plays an essential role in immune function, growth and development, and skin health.

Pumpkin seeds are low in carbs but high in protein and heart-healthy fats, making them a good choice for those following a plant-based or low-carb diet.

Hemp seeds are the edible fruits of Cannabis sativa Plant L.

A one-ounce (1/4 cup) serving of hemp seeds contains:

• Calories: 166
• Protein: 9.48g
• Crabs: 2.6g
• Fiber: 1.2g
• Fat: 14.6g
• B6: 0.18 mg or 11% of the DV
• Copper: 0.48 mg or 53% of the DV
• Iron: 2.38 mg or 13% of the DV
• Magnesium: 210 mg or 50% of the DV
• Phosphorus: 495 mg or 40% of the DV
• Zinc: 2.97 mg or 27% of the DV

Hemp seeds are beneficial for brain health and stress regulation.

Chia seeds are the seeds of Hispanic Salvia Plant L.

A one-ounce serving of chia seeds contains:

• Calories: 138
• Protein: 4.86g
• Carbohydrates: 11.9g
• Fiber: 9.75g
• Fat: 8.7g
• Calcium: 179 mg or 14% of the DV
• Iron: 2.19 mg or 12% of the DV
• Magnesium: 95 mg or 23% of the DV
• Manganese: 0.771 mg or 34% of the DV
• Phosphorus: 244 mg or 20% of the DV
• Selenium: 15.6 micrograms (mcg) or 28% of the DV
• Zinc: 1.3 mg or 12% of the DV

Chia seeds are an excellent source of magnesium, manganese and selenium. They’re high in fiber, with a one-ounce serving covering about 35% of your daily fiber needs.

A 2021 study found that consuming chia seeds was effective in reducing total cholesterol, LDL cholesterol, and triglyceride levels. Eating chia seeds may increase levels of heart-protective HDL cholesterol.

Eating chia seeds may help lower blood pressure and blood sugar levels, which may reduce the risk of heart disease.

Sesame seeds are derived from Sesame index L., a plant cultivated for more than 5,000 years. Used to make sesame oil and sesame products like tahini, sesame seeds can be added to dishes like desserts and bread.

A two-tablespoon serving of dried sesame seeds contains:

• Calories: 103.2
• Protein: 3.18g
• Carbohydrates: 4.22g
• Fiber: 2.12g
• Fat: 8.94g
• Calcium: 175.6 mg or 14% of the DV
• Copper: 0.734 mg or 82% of the DV
• Iron: 2.62 mg or 15% of the DV
• Magnesium: 63.2 mg or 15% of the DV
• Manganese: 0.442 mg or 19% of the DV
• Selenium: 6.2 mcg or 11% of the DV
• Thiamine: 0.142 mg or 12% of the DV
• Zinc: 1.39 mg or 13% of the DV

Sesame seeds are rich in protective plant compounds, including carotenoids, flavonoids, lignans and polyphenols. Eating sesame seeds may help increase antioxidant levels in the blood and reduce markers of inflammation.

Sesame seeds may help reduce risk factors for heart disease, such as high blood pressure and high cholesterol. They can help protect against atherosclerosisor thickening or hardening of the arteries caused by plaque buildup.

Flax (Linum usitatissimum L.) is a flowering plant that produces nutritious seeds that can benefit your health in several ways.

A two-tablespoon serving of whole flax seeds:

• Calories: 110
• Protein: 3.76g
• Carbohydrates: 5.96g
• Fiber: 5.62g
• Fat: 8.7g
• Copper: 0.25 mg or 28% of the DV
• Iron: 1.18 mg or 7% of the DV
• Magnesium: 80.8 mg or 19% of the DV
• Manganese: 0.51 mg or 22% of the DV
• Thiamine: 0.338 mg or 38% of the DV
• Selenium: 5.24 mcg or 10% of DV
• Zinc: 0.894 mg or 8% of the DV

Flaxseed is a good source of fiber and a natural treatment for constipation, potentially promoting a healthier intestinal environment.

Consuming flaxseed may improve blood sugar regulation and reduce risk factors for heart disease.

Sunflower seeds are generally eaten straight from their hulls.

One ounce serving of shelled sunflower seeds:

• Calories: 155
• Protein: 5.47g
• Crabs: 4.34g
• Fiber: 2.55g
• Fat: 14.1g
• Vitamin E: 7.4 mg or 49% of the DV
• B6: 0.228 mg or 13% of the DV
• Folate: 67.2 mcg or 17% of the DV
• Phosphorus: 329 mg or 26% of the DV
• Copper: 0.519 mg or 58% of the DV
• Selenium: 22.5 mcg or 41% of the DV
• Zinc: 1.5 mg or 14% of the DV

Sunflower seeds are rich in vitamin E, providing almost 50% of your daily needs.

They are concentrated in selenium, a mineral with antioxidant properties necessary for thyroid function and reproductive health.

Sunflower seeds provide fiber and protein, which may support weight maintenance.

The seeds are packed with protein, healthy fats, fiber, vitamins and minerals.

Here are some ways to add more seeds to your diet:

• Sprinkle seeds on salads and grain bowls to add a crunchy texture.
• Making Seed Butter by blending sunflower seeds, hemp seeds or pumpkin seeds in your food processor.
• Add seeds to breakfast recipes like oatmeal, yogurt and pudding.
• Use Seeds in Homemade Trail Mixgranola and energy bites.
• Add seeds to baked goods.
• Combine a handful of mixed seeds with a piece of fresh fruit for a hearty snack.

Seeds are a healthy and safe choice for most people, but should be avoided by people with seed allergies.

People who are not used to eating fiber-rich foods may experience bloating and gas after consuming fibrous foods. It is recommended to slowly increase your fiber intake to reduce the risk of gastrointestinal side effects.

Seeds, like chia seeds, pumpkin seeds, and hemp seeds, are rich in nutrients essential for overall health.

Studies show that a diet rich in seeds can reduce heart disease risk factors like high blood pressure and cholesterol levels, support digestive health, and improve blood sugar control.