5 Best Healthy Seeds to Add to your Diet

a photo of stored seeds

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Seeds contain all the essential nutrients which are required to grow a whole plant. The full nutritious grain is necessary because it contains antioxidants and full of fibre which is beneficial for health. Seeds are a powerhouse of nutrients and consumed raw gives you health benefits. 

Seeds contain fibre, vitamins, minerals, and antioxidants, which we can take with food. Many seeds are edible and will provide you with many health benefits when eaten raw. Cooked or high roasted of seeds will release some toxin chemicals which destroy its nutrients. Eat seeds in natural form to get all healthy nutrition from it. Seeds can be taken with other foods or sprinkle it over salads or eat as a snack.  


Healthy Seed for your Diet

1. Chia seeds

Chia seeds are full of nutrients and effective for lowering the blood sugar level and reduced any heart disease risk. Chia seeds also help to reduce the inflammation in the body. A study has found that chia seed helps to reduce the appetite, which helps in weight loss. Chia seeds enrich with protein, omega-3 fatty acids, antioxidants and essential minerals (iron, calcium, magnesium, zinc).  Chia seeds are healthy to add to your food. 

Calories: 137Fiber: 10.6 gramsProtein: 4.4 grams
Monounsaturated fat: 0.6 gramsOmega-3 fats: 4.9 gramsOmega-6 fats: 1.6 grams
Thiamine (vitamin B1): 15% of the RDIMagnesium: 30% of the RDIManganese: 30% of the RDI
A 1-ounce (28-gram) serving of chia seeds contains

2. Flax seeds

Flax seeds en rich with omega-3 fatty acids and alpha-linolenic acid (ALA). ALA is an anti-inflammatory which helps to reduce the inflammation in the body and reduces the blood sugar level. Flaxseed is the most common seed which is full of essential nutrients and fibre. Flax seeds helps to lower cholesterol and blood pressure. Research shows that flaxseed reduces the risk of cancer and helps to suppress abdominal pain. 

Calories: 152Fiber: 7.8 gramsProtein: 5.2 grams
Monounsaturated fat: 2.1 gramsOmega-3 fats: 6.5 gramsOmega-6 fats: 1.7 grams
Manganese: 35% of the RDIThiamine (vitamin B1): 31% of the RDIMagnesium: 28% of the RDI
A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients

3. Sesame seed

Sesame seed is the best dietary lignin which helps to reduce the inflammation, oxidative stress and arthritis. Research showed that people eating 40 grams of sesame seeds have less problem off osteoarthritis. Sesame seed may boost stress-relieving hormone and improves the sex quality in the body. Sesame seeds are warm so that you can take it as a snack. Sesame seed is a good source of fat and helps to reduce bad cholesterol. 

Calories: 160Fiber: 3.3 gramsProtein: 5 grams
Monounsaturated fat: 5.3 gramsOmega-6 fats: 6 gramsCopper: 57% of the RDI
Manganese: 34% of the RDIMagnesium: 25% of the RDI
One ounce (28 grams) of sesame seeds contains

4. Hemp seed

Hemp seed is an excellent source of protein because it contains all essential amino acids that your body cannot make, and you have to take from outside. Hemp seed is suitable for vegetarians because they fulfil their 30% protein requirement from it. Hemp seed is ideal for people suffering from a weak immune system. Hemp seeds are full of omega-3 and omega-6 fatty acids. Hemp seed has a neutral or nutty flavour, might be an alternative to dairy milk. You can eat hempseed as a snack or sprinkle it over salad. 

Calories: 155Fiber: 1.1 gramsProtein: 8.8 grams
Monounsaturated fat: 0.6 gramsPolyunsaturated fat: 10.7 gramsMagnesium: 45% of the RDI
Thiamine (vitamin B1): 31% of the RDIZinc: 21% of the RDI
A 1-ounce (28-gram) serving of hemp seeds contains

5. Pomegranate seeds

Pomegranate seeds are a source of antioxidant which prevent you from many diseases. It contains a high amount of vitamin C and potassium, and it is a good source of dietary fibre. Pomegranate seeds fill your 40% of the daily requirement of fibre, and vitamin C. pomegranate seed juice is a low-calorie and healthy snack to take in morning or evening when you start craving for something to eat. Pomegranate seeds increase the level of oxygen in the blood. Add seeds in a salad or mixed into yoghurt will taste good. 

Pomegranate seeds reduce the risk of cancer and heart diseases. 

Fiber: 7 gramsProtein: 3 gramsVitamin C: 30% of the RDI
Vitamin K: 36% of the RDIFolate: 16% of the RDIPotassium: 12% of the RDI
Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains

Pomegranate Can Help Fight Bacterial and Fungal Infections


Healthy and edible seeds are essential for your health. Seeds are the main primary source of healthy fats, fibre, antioxidants and prevent free radicles. Seeds also boost immunity and are vegetarian protein which fulfils your essential amino acid requirement. Seeds will help to lower cholesterol and reduces the risk of cancer and other chronic diseases. Seeds are elementary to carry and take as a snack. You can easily add healthy seeds in your salads or make smoothies, with yoghurt, oatmeal, etc.

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