5 of the Best Seeds to Eat

These seeds are nutritious and delicious.

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Seeds are both nutritious and delicious. As this healthy food choice is filled with nutrients, a small sprinkling daily on salads, in smoothies, and yogurt can go a long way. And if you are a vegetarian or vegan, seeds provide a great source of plant-based protein, according to WebMD.

Seeds may also help to improve your digestive health, assist in regulating blood sugar, and fighting free radicals. Nutrient dense, they are loaded with fiber, healthy monounsaturated fats, vitamins, minerals, and antioxidants, according to Healthline. In fact, the lignans that are present in certain seeds may also reduce cholesterol as well as the risk of chronic diseases. 

Here are five seeds that are easy to serve, delicious to eat, and packed with nutrition.


Flaxseeds are a rich source of lignans, according to the Cleveland Clinic. A kind of antioxidant, there are 75 to 100 times more lignans in flaxseeds than in other edible plants. 

Flaxseeds may also help steady blood sugar, improving the efficiency of insulin, according to Dr. Axe. They contain thiamine, bone-building manganese, and magnesium. Simply grind them up and add to shakes, sprinkle in yogurt, and use in your overnight oats.

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Pumpkins Seeds

Also called pepitas, pumpkin seeds are a great source of manganese, phosphorus, magnesium, and fiber according to WebMD. They are also a great source of antioxidants and may help prevent anemia caused by an iron deficiency. Pumpkin seeds are great served on salads, eaten roasted, garnished on soups, or added to homemade bread and crackers.

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Sunflower Seeds

Eating sunflower seeds may help increase your level of vitamin E, manganese and thiamine. These seeds are also loaded with B vitamins, minerals, and antioxidants such as selenium, according to the Cleveland Clinic. As these antioxidants assist in reducing free radicals in your body, they may also help protect against heart disease. Eating sunflower seeds five times a week, according to Healthline, may also lower levels of C-reactive protein, thereby reducing inflammation in your body. Enjoy sunflower seeds in your granola, trail mix, in homemade breads, salads, and as a snack.

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Sesame Seeds

Sesame seeds are also filled with antioxidants, as well as minerals and fiber, particularly selenium, according to the Cleveland Clinic. Similar to flaxseeds, Healthline explains that sesame seeds are the best source of lignans because they contain a special lignan called sesamin. With their ability to reduce oxidative stress as well as inflammation, sesame seeds may assist in reducing arthritis. Sprinkle them on Asian dishes, quinoa, and salads. Or, indulge in tehini, a delicious dip made from crushed sesame seeds.

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Chia Seeds

Saving the best for last, chia seeds come out on top for being a power-packed seed. This superfood contains protein, fiber, omega-3 fatty acids, manganese, calcium and many antioxidants, according to WebMD.

As they are high in antioxidants, eating chia seeds may improve your skin, assisting in protecting skin cells from damaging free radicals. These antioxidants, together with the healthy omega-3 fatty acids, may also assist in cardiovascular health, reducing the risk of heart disease. In fact, chia seeds have more omega-3 per gram than salmon, which may lead to lower blood pressure and cholesterol, and a healthier heart. As they are rich in fiber, they may help the digestive system. You can eat chia seeds raw or soak them in water. Toss them into your yogurt, a smoothie, or your favorite dessert batter.

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