Health Benefits of Seeds

If you are looking to add some quick and easy items to your routine that pack a supercharged nutritional punch, head to the bulk bin or seed section at your local grocery store. There are a number of healthful seeds readily available, and there are a variety of ways to enjoy them. So which types should you be looking for, and how should you include them? Let’s find out!


In terms of nutrition, flaxseeds are one of the best types of seeds that you can include. They are relatively high in omega-3 essential fatty acids. These healthful fats have been shown to reduce inflammation in the body and can help to lower the risk of cancer, arthritis, and even heart disease. Omega-3 fats are also associated with brain health, and may even help to fight against anxiety and depression.
You can purchase flaxseeds in several different forms including whole, ground, or as oil. One important note when adding these to your routine, is that our bodies cannot digest whole flaxseeds completely. While no harm will come to you if you are to consume them whole, your body will not be able to extract all of the nutrients. This makes them an excellent choice to use in smoothies. Flaxseed oil is also a great choice, and is perfect for salad dressings.

Chia Seeds

Chia seeds have been growing in popularity over the last several years, and for good reason. These power packed seeds are loaded with a variety of minerals including calcium, manganese, and phosphorus, which are extremely important for strong bones and teeth. One serving of chia has close to 20% of the recommended daily intake for magnesium, which is necessary for preventing osteoporosis.
Chia seeds are also a wonderful source of protein. The combination of a high percentage of protein and fiber make these an excellent snack to help you feel full. This can help to reduce food cravings and the desire to snack on less strategic items throughout the day. Soak chia seeds in water for 30 minutes and sip slowly throughout the day.

Sesame Seeds

When most people think of calcium, sesame seeds may not be the first thing that comes to mind, but maybe they should be! These tiny seeds are a great source of this vital nutrient, as well as many others. For the largest calcium kick, make sure to enjoy unhulled sesame seeds. When the hull is removed, it may also remove a large portion of the calcium.
Are you one of the many people that enjoy hummus? If you are, you may not have even known that you have been eating sesame seeds in some of the recipes. Tahini, a crucial ingredient used in making hummus is actually just ground sesame. These tasty seeds are also delicious as part or a stir-fry or anywhere you want a little extra crunch!

Pomegranate Seeds

Pomegranates may be intimidating, but they are so worth it! The seeds that are waiting inside are not only delicious, but also packed with nutrients. They are an excellent source of vitamin B6, vitamin C, and potassium. Pomegranate seeds are a perfect snack by themselves or great sprinkled on top of a salad. If you haven’t tried these before, treat yourself!
There are a variety of seeds available with a wide range of flavors and uses. Find a way to fit more of these into your routine and start reaping the health benefits!

Dr. David Wiss became a Registered Dietitian Nutritionist (RDN) in 2013 and founded Nutrition in Recovery, a group practice of RDNs specializing in treating eating and substance use disorders. In 2017, David received the “Excellence in Practice” award at the National Food and Nutrition Conference and Expo. The California Academy of Nutrition and Dietetics awarded him the “Emerging Dietetic Leader Award” in 2020. He earned his Ph.D. from UCLA’s Fielding School of Public Health in the Community Health Sciences department (with a minor in Health Psychology) by investigating the links between adverse childhood experiences and various mental health outcomes among socially disadvantaged men. His treatment philosophy is based on a biopsychosocial model which incorporates an understanding of biological mechanisms, psychological underpinnings, and contextual factors that integrate the social determinants of health. Wise Mind Nutrition is an app-based interactive treatment program available for download now -

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