Seeds, including flaxseeds and hemp seeds, can provide key nutrients and health benefits. They can contain compounds that may reduce your risk of certain health conditions.
Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious as well as a great source of fiber.
They also contain healthy monounsaturated and polyunsaturated fats, as well as many important vitamins, minerals, and antioxidants.
When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.
Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).
However, the omega-3 fats are contained within the seed’s fibrous outer shell, which humans can’t digest easily. Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.
A
- Calories: 534
- Fiber: 27 grams
- Protein: 18 grams
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Thiamine (vitamin B1): 1.64 milligrams
- Magnesium: 392 milligrams
- Manganese: 2.48 milligrams
Flaxseeds also contain several different polyphenols, including high levels of lignans, which act as important antioxidants in the body.
Lignans, along with the fiber and omega-3 fats in flaxseeds, may help reduce cholesterol and other risk factors for heart disease. The optimal intake to obtain health benefits is unknown. However, 1 to 2 tablespoons of ground flaxseed per day are currently recommended.
Although there’s no recommended intake of flaxseed, experts generally suggest 2 tablespoons of ground flaxseed a day.
Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.
A
- Energy: 517 calories
- Protein: 17 grams
- Thiamine (vitamin B1): 0.5 milligrams
- Magnesium: 326 milligrams
- Manganese: 7.3 milligrams
Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.
According to a 2024 review, hemp seeds are rich in high quality proteins, and they contain healthy fats such as omega-6 and omega-3 fatty acids, as well as vitamins E, D, and A.
Hemp seeds also contain natural compounds called polyphenols and terpenoids that offer antioxidant, anti-inflammatory, and antimicrobial benefits. They also contain essential amino acids.
Researchers are exploring how to use hemp seeds in the food industry to create more nutritious, health-boosting products that support a balanced and sustainable diet.
Sesame seeds are one of the oldest known oil crops and are packed with nutrients. They’re commonly used to make products like sesame oil, tahini (sesame paste), and sesame milk.
These tiny seeds are full of powerful plant compounds, including healthy fats, proteins, essential amino acids, vitamins, and antioxidants.
Some of the most important compounds in sesame seeds, such as sesamin and sesamol, have been shown to offer a wide range of health benefits. Research suggests they may help:
- reduce inflammation and oxidative stress
- protect the heart, liver, and kidneys
- support skin and hearing health
- lower cholesterol
- slow signs of aging
- fight cancer cells in early studies
While research so far is promising, scientists still need to study how the body absorbs these nutrients and how best to use sesame for health benefits. Still, sesame seeds are a simple, tasty, and nutritious addition to a healthy diet.
Pumpkin seeds offer powerful health benefits. Rich in nutrients like fiber, healthy fats, amino acids, and antioxidants (like tocopherols and carotenoids), they are packed with compounds that support overall wellness.
Studies have shown that pumpkin and its seeds may help:
- manage diabetes
- protect the liver
- support heart health
- reduce inflammation and infections
- improve mood and help with depression
- support male fertility after chemotherapy
- aid digestion and protect against ulcers
- Protein: 18.9 grams
- Iron: 4.37 milligrams
- Manganese: 2.65 milligrams
- Magnesium: 302 milligrams
Sunflower seeds are high in nutritious components, including protein, unsaturated fats, fiber, vitamins (especially E), selenium, copper, zinc, folate, iron, and more.
Sunflower seeds contain a high amount of oil, mostly made up of linoleic acid, a healthy omega-6 fatty acid.
Research shows that sunflower oil can help lower total and “bad” LDL cholesterol, and it has antioxidant benefits.
Sunflower oil and seeds also contain oleic acid, a healthy monounsaturated fat, which can reduce triglycerides and LDL cholesterol while increasing “good” HDL cholesterol. This may support heart health.
It may also help protect against breast cancer, especially in diets common to southern Europe. Studies suggest that oleic acid may suppress a gene (Her-2/neu) linked to breast cancer.
Here are some delicious seed-containing recipes to try out:
Seeds are great sources of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols.
Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.
Seeds are extremely easy to add to salads, yogurt, oatmeal, and smoothies, and they can be a simple way to add healthy nutrients to your diet.