The 5 best healthy seeds to eat


Seeds are a good source of nutrients that contribute to a healthy diet. Though tiny, these healthy seeds are dense in nutrients and a handful of them can be eaten with a snack or incorporated into smoothies, pudding, oatmeal, and many other foods. If you are looking for plant-based protein, seeds are a great choice.

Healthy seeds and benefits

Pumpkin seeds
healthy seeds
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They are edible seeds of pumpkin fruit and are rich in proteins, antioxidants, minerals, healthy fats, and vitamins. They promote skin and bone health, improve sleep, support immunity, and provide energy.

You can have them roasted or blend them in smoothies and homemade sauces, add them crushed to salads, or make them a part of trail mix.

flax seeds
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They are rich in proteins, healthy fats, and digestive fiber. They help in relieving constipation, promote skin health, and are heart-friendly.

Ground flaxseeds can be added to breakfast cereals, yogurt, soups, stews, smoothies, and salads.

They must be consumed with plenty of water to avoid digestive problems.

Sunflower Seeds
sunflower seeds
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They are an excellent source of healthy fats, minerals, vitamins, fiber, and protein. They make a convenient snack and can be eaten raw or roasted. Sunflower seeds contain nutrients that support the immune system, reduce inflammation, improve heart health, and keep you energized.

They can be incorporated into trail mix, salads, oatmeal, stir-fried dishes, and baked goods.

Sesame Seeds
sesame seeds
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They are rich in proteins, healthy fats, vitamins, minerals, and antioxidants. They promote heart, skin, and hair health, reduce digestive problems, reduce inflammation, and promote bone health.

Raw sesame seeds are used in making tahini paste. Toasted seeds can be sprinkled on soups, salads, and stir-fries. They can be incorporated into smoothies, hummus, garnishes, granola bars, cereals, and bread.

Chia Seeds
chia seeds
Photo by Delphine Hourlay on

They are high in healthy fats, proteins, fiber, minerals, and vitamins. They support digestive health, heart health, and bone health.

Chia seeds can be added to smoothies, yogurt, cereals, salads, puddings, oatmeal, and energy bars.

Incorporate a small amount of healthy seeds in your diet and enjoy their health benefits. Try replacing unhealthy snacks with nutritious seeds that are beneficial to your health. It is also important to strike a balance in your everyday diet and not overeat any food. Overindulging even in healthy foods can lead to health problems. Moderation is the key to good health.

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