What Are the Health Benefits of Eating More Seeds?

Seeds are among the most nutritious foods in the plant kingdom. They're high in fibre, monounsaturated fats, and a variety of vitamins and minerals. However, when it comes to meal and snack planning, many people overlook seeds.

"I rarely hear people say, 'I eat a lot of seeds,' unless they're following a more plant-based diet and looking for protein sources," says Ashlee Carnahan, MS, RD, a registered dietitian nutritionist at Henry Ford Health. "Seeds have a similar nutrient profile to nuts and are a good source of healthy fats and fibre. They're just not as well-known."

Variety of Seeds

Seeds may be found in salads or rice dishes, but they rarely take centre stage in recipes and meal plans. With so many varieties on supermarket shelves, it may be time to take a closer look at these nutritional powerhouses.

Here's how different seeds decompose:

1} Flaxseeds: Flaxseeds, also known as linseeds, are the most well-known of the bunch, and for good reason. They're high in fibre, omega-3 fats, and lignans, which are plant chemicals with anti-inflammatory properties. According to research, eating flaxseeds may help lower cholesterol, keep blood pressure in check, and potentially reduce the risk of heart disease. "Mix them into oatmeal, smoothies, or cereal," Carnahan suggests.

2} Chia and flax are like best friends," Carnahan says of chia seeds. "They contain similar nutrients, such as omega-3 fatty acids." Chia seeds, like flaxseeds, contain a high concentration of disease-fighting plant chemicals. As an added bonus, chia seeds may help lower blood sugar levels and manage blood pressure.

3} Sunflower seeds: Sunflower seeds are high in vitamin B, E, and selenium. They're one of the few seeds that you can eat by the handful. "Just keep an eye on the salt," Carnahan advises. "If you have high blood pressure, choose lightly salted or unsalted sunflower seeds."

4} Hemp seeds: Of all the seeds, hemp seeds contain the most protein (30%), as well as all of the essential amino acids required by the body to function. Hemp seeds are also high in heart-healthy omega-3 and omega-6 fatty acids. What do they taste like? Crunchy. Hemp seeds are an excellent way to add texture to yoghurt, salads, and soups because they have a higher crunch than many other seed varieties.

5} Sesame seeds: Commonly found on bagels and hamburger buns, sesame seeds are also used in Asian-inspired dishes and as a component of the Mediterranean paste tahini. They're high in fibre and essential minerals like selenium. They, like flaxseeds, are high in lignans. "Unfortunately," Carnahan says, "sesame seeds are also the most common seed allergy."

6} Seeds of pumpkin: Pumpkin seeds are extremely popular, particularly among children. They're high in phosphorus and good fats, and they may help lower cholesterol and improve heart health. "Add them to salads or oatmeal, or roast them with a dash of cinnamon," suggests Carnahan.

Eating More Seeds

A spoonful of seeds can provide numerous health benefits, including lowering your risk of diseases such as heart disease and cancer. Just keep an eye on your portion size. "Even though they're very good for you, they can add up in terms of calories," Carnahan says.

If you're not used to eating a lot of fibre, limit your intake of seeds. You might not be able to tolerate too many seeds right away. Begin slowly and gradually increase your water intake to keep things moving.