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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Tiny powerhouses of nutrients, seeds contain protein, healthy fats, fibre, and essential vitamins. Including them in your diet is good for your health. Let’s look at the top 6 nutrient-packed seeds.
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Chia seeds are high in omega-3s, fibre, and antioxidants, aiding heart and digestion health. They make great pudding soaks, can be added to yoghurt, or can be added to smoothies for a nutrition boost.
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High in omega-3 fatty acids, lignans and fibre, flaxseeds are an excellent choice for heart and digestion health. The better the nutrient absorption, the more ground flaxseeds call for.
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Pumpkin seeds are also very high in magnesium, zinc, and protein. They support muscle nutrition, immunity, and energy levels. Enjoy them roasted or as a crunchy topping.
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Sunflower seeds contain vitamins, including vitamin E, selenium, and healthy fat. They help protect cells and keep skin healthy. Use them in salads or as a snack.
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Sesame seeds are rich in calcium, magnesium, and zinc, essential for bone health and immune adaptation. Sprinkle them on dishes or use them to make a creamy, nutrient-dense addition to tahini.
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Hemp seeds contain wonderful amounts of plant protein, omega 3, and omega six fatty acids—the easy way to add them into smoothies, oatmeal, or baked goods for a protein punch.
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Eating these nutrient-packed seeds regularly is a simple way to improve your health. Perfect for any meal, they are versatile and easy to add.
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