The 6 Healthiest Seeds You Should Eat: From Chia to Sunflower


Seeds are a delicious and nutritious way to add some variety to your diet. They’re also a great source of antioxidants, vitamins, minerals, and healthy fats. 

There are a lot of healthy seeds out there that you can eat. In this article, we will talk about six of the healthiest seeds on the planet. These seeds are packed with nutrients and minerals that your body needs to stay healthy. So, without further ado, let’s get started!

#1 – Flaxseeds

Flaxseeds are tiny but mighty seed that is packed with fiber, omega-3 fatty acids, and antioxidants. Here are five reasons why you should add flaxseed to your diet. 

  1. Flaxseed is high in fiber which can help keep you regular. 
  2. Flaxseed is a good source of omega-3 fatty acids which can promote heart health. 
  3. And, flaxseed is full of antioxidants that can help protect your cells from damage. 
  4. Flaxseed is low in carbs and calories making it a great option for weight loss or management. 
  5. Adding flaxseed to your diet is easy and can be done in many different ways. Try adding ground flaxseed to your smoothie, oatmeal, or yogurt. You can also use flaxseed oil in salad dressings or add whole flaxseeds to baked goods.

A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients:

  • Calories: 152
  • Fiber: 7.8 grams
  • Protein: 5.2 grams
  • Monounsaturated fat: 2.1 grams
  • Omega-3 fats: 6.5 grams
  • Omega-6 fats: 1.7 grams
  • Manganese: 35% of the RDI
  • Thiamine (vitamin B1): 31% of the RDI
  • Magnesium: 28% of the RDI
The 6 Healthiest Seeds You Should Eat: From Chia to Sunflower

#2 – Chia Seeds

Chia seeds are incredibly nutritious and offer a long list of health benefits. Like flaxseeds, they’re high in fiber and omega-three fatty acids. Plus, they contain boron, which is a trace mineral that’s important for bone health. Here are some of the ways chia seeds can benefit your health: 

  1. Chia seeds are high in fiber. This means they can help keep you regular and may also reduce your risk of colon cancer. 
  2. Chia seeds contain antioxidants, which can help protect your cells from damage and may reduce your risk of cancer. 
  3. Chia seeds are a good source of omega-3 fatty acids. This means they can help reduce inflammation and improve heart health. 

Plus, chia seeds are a good source of protein, calcium, magnesium, and manganese. They also contain boron, which is a trace mineral that’s important for bone health. All of these nutrients make chia seeds a healthy addition to your diet.

A 28-gram (one-ounce) serving of chia seeds has:

  • Calories: 137
  • Fiber: 10.6 grams
  • Protein: 4.4 grams
  • Monounsaturated fat: 0.6 grams
  • Omega-3 fats: 4.9 grams
  • Omega-6 fats: 1.6 grams
  • Thiamine (vitamin B1): 15% of the RDI
  • Magnesium: 30% of the RDI
  • Manganese: 30% of the RDI
The 6 Healthiest Seeds You Should Eat: From Chia to Sunflower

#3 – Hemp Seeds

Hemp seeds are one of the most nutritious and healing foods on the planet. Packed with protein, essential fatty acids, minerals, and vitamins, they are a true superfood. Hemp seeds can be eaten raw or cooked, and taste delicious either way. They are a great addition to any diet and can benefit people of all ages. Below you will find some of the top health benefits of hemp seeds.

1) Hemp seeds are an excellent source of protein.

Hemp seeds contain all 20 amino acids, including the nine essential amino acids that our bodies cannot produce. This makes them a complete protein source, and perfect for people who are looking to increase their intake of this important nutrient.

2) Hemp seeds are rich in essential fatty acids.

Hemp seeds are a great source of both omega-six and omega-three fatty acids. These essential fats can not be produced by our bodies and must be obtained through our diet. They are important for brain health and have been shown to reduce the risk of heart disease and stroke.

3) Hemp seeds are a good source of fiber.

Hemp seeds contain both soluble and insoluble fibers. Soluble fiber dissolves in water and can help to lower cholesterol and blood sugar levels. Insoluble fiber does not dissolve in water and helps to add bulk to the stool, promoting regularity.

A 1-ounce (28-gram) serving of hemp seeds contains:

  • Calories: 155
  • Fiber: 1.1 grams
  • Protein: 8.8 grams
  • Monounsaturated fat: 0.6 grams
  • Polyunsaturated fat: 10.7 grams
  • Magnesium: 45% of the RDI
  • Thiamine (vitamin B1): 31% of the RDI
  • Zinc: 21% of the RDI
The 6 Healthiest Seeds You Should Eat: From Chia to Sunflower

#4 – Sesame Seeds

Sesame seeds are nutritional powerhouses that are rich in minerals, vitamins, and antioxidants. They have a nutty flavor and a crunchy texture and can be used in many different dishes. Sesame seeds are a good source of calcium, magnesium, phosphorus, zinc, selenium, vitamin E, and B vitamins.

They also contain lignans and phytosterols which may help protect against cancer. Adding sesame seeds to your diet is a quick and easy way to boost your nutrient intake. Try sprinkling them on salads or over steamed vegetables. You can also make your own tahini sauce by blending sesame seeds with olive oil or water.

Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains:

  • Calories: 160
  • Fiber: 3.3 grams
  • Protein: 5 grams
  • Monounsaturated fat: 5.3 grams
  • Omega-6 fats: 6 grams
  • Copper: 57% of the RDI
  • Manganese: 34% of the RDI
  • Magnesium: 25% of the RDI
The 6 Healthiest Seeds You Should Eat: From Chia to Sunflower

#5 – Pumpkin Seeds

Pumpkin seeds are a great source of protein, fiber, and minerals like magnesium and zinc. They’re also a good source of antioxidants, which can help protect your body against free radical damage. Pumpkin seeds are especially beneficial for men because they contain high levels of zinc, which is important for prostate health.

So if you’re looking for a healthy snack that will give you some extra nutrients, pumpkin seeds are a good option! Here’s how to roast them: 

  1. Preheat the oven to 375 degrees F. 
  2. Remove the seeds from the pumpkin and rinse them well. 
  3. Spread the seeds on a baking sheet and drizzle with olive oil. 
  4. Sprinkle with salt and bake for 20 minutes or until golden brown. Enjoy!

A 1-ounce (28-gram) serving of pumpkin seeds contains:

  • Calories: 151
  • Fiber: 1.7 grams
  • Protein: 7 grams
  • Monounsaturated fat: 4 grams
  • Omega-6 fats: 6 grams
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Phosphorus: 33% of the RDI

#6 – Sunflower Seeds

Most people think of the sunflower as a flower that blooms in the summertime, but this hardy plant is actually a vegetable. Sunflower seeds are high in fiber and protein, making them a healthy snack option.

They are also an excellent source of vitamin E, which helps protect your skin from sun damage. Sunflower seeds make a great addition to salads, or you can eat them plain as a snack. So next time you’re at the store, pick up some sunflower seeds and enjoy their many health benefits!

One ounce (28 grams) of sunflower seeds contains:

  • Calories: 164
  • Fiber: 2.4 grams
  • Protein: 5.8 grams
  • Monounsaturated fat: 5.2 grams
  • Omega-6 fats: 6.4 grams
  • Vitamin E: 47% of the RDI
  • Manganese: 27% of the RDI
  • Magnesium: 23% of the RDI


As you can see, all of these healthiest seeds offer some serious health benefits that are worth incorporating into your regular diet. Whether you’re looking to boost your energy levels, improve your cardiovascular health or simply add more nutrients and antioxidants to your daily routine, adding these six healthiest seeds to your meals is a great way to do it. Have you tried any of these healthiest seeds? What’s your favorite way to eat them? Let us know in the comments below!

Kelly Rodriguez
Kelly Rodriguez
Where Sophistication and Style Meet.

Share post:




More like this

From Streetwear to Business Casual: A Guide to Men’s Style Transitions

Men's fashion has come a long way from the...

5 Classic Wardrobe Staples Every Man Should Own

As a man, dressing well is important for a...

10 Essential Wrist Exercises for Strength and Flexibility: A Wellness Expert’s Guide

In today's digital age, our wrists are subjected to...