Health Benefits of Seeds: Top 10 Healthiest Seeds to Go Nuts For

Looking for a little something to punch up the nutrient content (and maybe add a little excitement) to your regularly scheduled meals? Seeds are the answer!

When it comes to seeds, many of us already include at least a few varieties in our regular diets. Sesame-studded burger buns and bagels are nothing unusual, right? Maybe you’re a sunflower seed addict, or you like to sprinkle a few pumpkin seeds on top of your salad because you saw a famous chef do that once on TV, right? What you might not realize is that many seeds, some common and others rarer, are in fact nutrient-dense superfoods. These healthy seeds are actually little bundles of essential vitamins and minerals all wrapped up in a teeny-tiny package.

Here’s my list of the top 10 healthiest seeds, with an explanation of why you should make it a priority to add more healthy seeds to your diet right now. I know I’m going to!

#1 Pumpkin Seeds

Pumpkin

As one of the most popular healthy seeds for salads, pumpkin seeds are a mainstay of classic Mexican cooking. Also known as pepitas, they’re often purchased already shelled, though some prefer the challenge of snacking on the still-in-the-shell variety.

In fact, unshelled pumpkin seeds are actually the best source of zinc since this beneficial mineral is actually contained in the endosperm envelope of the seed. You’ve probably noticed this thin layer that’s present between the seed and its shell – maybe you caught a quick glimpse of it the last time you found yourself peeling a fistful of pumpkin seeds. My advice to you? No more peeling! Eat the whole pumpkin seed, shell and all, for the most nutritional benefit.

I prefer the roasted and salted variety, but they’re available raw or dusted with a touch of salt as well. Packed with zinc, pumpkin seeds are also a good source of manganese and phosphorus. They have significant antimicrobial properties, and provide a boost to male reproductive health as well. Preliminary research has shown that pumpkin seeds may even be associated with a decreased risk of developing certain kinds of cancer.

Just a quarter cup of roasted pumpkin seeds contains over 8 grams of protein – who knew? Bright green in color, they will add a vibrant splash to whatever you sprinkle them on from soups and salads to cereal and even yogurt.

For something a little different, try making a Mexican-style pepita sauce. Blend toasted pumpkin seeds with cilantro, garlic, jalapeno, salt and cumin (another healthy seed!) in the food processor until the mixture forms a paste. Add extra virgin olive oil and fresh lime juice in a thin, constant stream with the food processor running until a dressing is formed. Serve with sautéed vegetables atop chicken breast and steamed brown rice.

#2 Cumin Seeds

Because cumin seeds are relegated to the spice rack, they are an often forgotten superfood. While it’s true that you probably don’t want to try chowing down on these on their own, it’s easy to add a tablespoon here or there when making your favorite dishes in order to supplement your diet.

Cumin was once widely known for aiding digestion, and is still recognized for this property today by Ayurvedic healers. Just one teaspoon of whole cumin seeds contains 20 milligrams of calcium and 38 milligrams of potassium. Just two teaspoons of cumin seeds contain over 15% of your daily recommended iron intake, which aids immunity and improves oxygenation of the blood. This can be especially beneficial for women at that time of the month who could use a little boost of iron to replace what was lost (you know what I mean.)

Add cumin seeds to roasted carrots or cauliflower for a touch of earthy richness. Be sure to purchase spices such as cumin seed in small quantities – at least until you have a handle on how much you’ll be able to use in your cooking on a regular basis. Spices like cumin seeds begin to lose their flavor, as well as their nutritional value, within a few months of purchase. Keep all of your spices in sealed containers and stored in a cool, dark place.

#3 Pomegranate Seeds

Pomegranate is a unique fruit, filled with many seeds that are coated in ruby-toned, jewel-like flesh. Though some of us love the sweet sensation of a burst of juice followed by the satisfying crunch of a pomegranate seed, some think of pomegranate as a mere juice or cocktail flavoring and nothing more, but they’re missing out. Still others suck away the sweet stuff and spit the seeds out. Don’t do that any more!

Just half a cup of pomegranate kernels contains 3.5 grams of fiber, 35 milligrams of phosphorous, and a whopping 205 milligrams of potassium! That’s almost half as much potassium as you’ll find in a medium banana, and they’re well-known for their potassium content!

Try cutting a pomegranate in half and submerging sections of the fruit in a large bowl of water when you remove the seeds – this will help to cut down on the mess. Sprinkle pomegranate seeds on plain unsweetened Greek yogurt for a nutrient-dense snack that’s both tangy and sweet. Or, top a fresh spinach salad with pomegranate seeds for a burst of color and flavor.

#4 Chia Seeds

Chia seeds

Back in the ‘80s, Chia Pets were all the rage. Hardly anyone gave a second thought as to whether the seeds were actually edible or not. Chia seeds have gained recent popularity, and with good reason.

One ounce of chia seeds can offer more than 4 grams of protein, 179 milligrams of calcium, 95 milligrams of magnesium, 244 milligrams of phosphorous, and 115 milligrams of potassium.

Chia seeds are also hydrophilic, meaning they are attracted to water. The outside of a tiny chia seed is actually covered in fibers that trap water, causing a gel to form around the seeds. Basically, even you haven’t experienced this already, you have to try it right away. If you like textured drinks, then this is for you. Think of it as the superfood equivalent of bubble tea!

Because chia seeds become gelatinous when soaked in water, they help to keep the digestive system hydrated as they pass through the body. They’re also great at absorbing flavors. Try mixing chia seeds with coconut milk to make a quick and easy tropical pudding. Refrigerate for half an hour then top with fresh mango, banana, and pineapple slices. Or, mix chia seeds into fruit juice or your morning smoothie for something a little different. Just remember – wait 10 to 30 minutes before drinking it for the hydrophilic action to kick in!

#5 Hemp Seeds

Though they’ve been banned in some places, you won’t actually find any THC in your hemp seed granola (sorry!). Hemp seeds are not psychoactive, but they are super in other ways. What you will find when you eat these healthy seeds is a fantastic source of magnesium that’s also high in iron and zinc. Magnesium is particularly good for bone health, helps to aid digestion and neutralize stomach acid. Hemp seeds are also a good source of omega-3s – particularly gamma-linolenic acid (or GLA).

As is the case with most types of healthy seeds, hemp seeds can be taken to Sweet or Savory Town. Sprinkle them on salads, hot breakfast cereal, or even ice cream for an added touch of nuttiness. Keep hemp seeds in a sealed container in the refrigerator to increase their shelf life.

#6 Flax Seeds

Flax seeds are one of the best sources of alpha-linolenic acid (or ALA), an omega-3 fatty acid. This is something that the diets of many modern-day eaters are lacking – especially vegetarians. It’s so important because our bodies use ALA not only for energy but as one of the basic building blocks to form EPA and DHA, other omega-3 fatty acids that are necessary for life.

For best results, purchase flax seeds that have already been ground, and avoid pre-made products that contain whole flax seeds. In whole form, flax seeds are more difficult to digest meaning most of the benefits that these healthy seeds have to offer will just be flushed down the toilet.

Add a few tablespoons of ground flax the next time you bake muffins or banana bread for an extra boost of nutrients. No one will even know it’s there (but their bodies will thank you!).

#7 Apricot Seeds

organic apricot seeds with kernel breaker on a chopping board

Think eating apricot innards is the pits? Think again! However, they are extremely bitter. Apricot kernels contain a compound known as amygdalin or Vitamin B17. There’s some Vitamin E in there, too.

The jury is still out as to whether or not consuming apricot seeds may help to lower blood pressure or target and prevent the growth of cancer cells. They make some people nauseous, and personally, I will not be adding them to my diet any time soon. Lots of people are raving about them, which is why I felt the need to mention them here.

Apricot seeds are one of the more unusual varieties of healthy seeds to eat. In fact, many of us are probably most familiar with apricot kernels not as a nutrient-dense superfood, but as an ingredient in skincare products that is known for its wondrous exfoliating properties.

Apricot seeds are similar to almonds in flavor and texture, which makes sense since they’re actually related. In fact, they’re sometimes used to make amaretto when almonds aren’t available.

#8 Sesame Seeds

Sesame seeds are another old standby, but few people realize that they contain significant amounts of calcium, copper, and manganese. Sesame seeds are also unique in that they have been found to contain the phytosterols sesamin and sesamolin also referred to as lignans or types of fiber that have been shown to decrease cholesterol levels.

Rather than consuming just a sprinkle here or there, perhaps on the outside of your sushi or atop a breakfast bread, go for the real deal. Add tahini to your diet wherever possible. Tahini is a flavorful paste made from ground sesame seeds, well-known for ages in the Middle East.

Try making homemade sesame-rich hummus in the food processor. All it takes is a can of chickpeas, a clove of garlic, a pinch of salt, a glug or two of olive oil, and of course, a big dollop of tahini. Maybe you’re in the mood for something sweet instead? Try sesame halva. Nobody ever said eating healthy seeds couldn’t also be a treat!

#9 Sunflower Seeds

Popular among the youth league baseball set, sunflower seeds are often found hanging out on the shelves at your local gas station or convenience store, sometimes coated in artificial-chemical-laden “ranch” powder. Ditch those and try some sprouted grain bread that’s made with sunflower seeds instead. You’ll love the dense, toothsome texture. The ranch-coated seeds ones might taste great (Really? Ick!), but all-natural sunflower seeds and baked goods containing them are a way healthier option.

Like sesame seeds, sunflower seeds are a rich source of phytosterols. Just a quarter cup contains most of your daily required intake of Vitamin E, and significant amounts of the B-complex vitamins, which are known for being an excellent source of energy. Nut butter made with sunflower seeds instead of peanuts is another way to get more of these healthy seeds into your diet. It also provides a delicious alternative for peanut-intolerant individuals.

#10 Grape Seeds

Grape seeds are perhaps the most unusual item on the list, and something that perhaps no child has ever begged their mother for while trolling the aisles of the grocery store. As with pomegranates and apricots, the seeds contained within the fruit are usually an afterthought. Next time you find yourself reaching for a seedless variety, ditch those and go for the grapes that still have their reproductive parts intact instead. Trust me. They’re good for you.

Grape seeds sometimes have a bit of a bitter taste, but they add a pleasant crunch to the grape-eating experience. Grape seeds also boast a significant antioxidant content. In fact, most of the beneficial antioxidants found in grapes as well as many other varieties of fruit are actually found in the highest concentrations in the seeds and the skin, rather than the flesh. One of these antioxidants is resveratrol, a powerful phytonutrient that may provide anti-aging benefits.

Try freezing bunches of grapes and ask your lover to feed them to you one by one for a chilling, nutrient-dense romantic encounter.

About the author

Allison M. Sidhu

With a master’s degree in gastronomy, this girl’s got food on the brain! Allison’s a Philly native and recent transplant to LA. When she’s not exploring the local food scene, she loves snacking on homemade goodies in front of the TV with her husband.

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