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The 6 Healthiest Seeds to Add to Your Diet Pekic – Getty Images<\/p>\n
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Seeds may be one of the most underrated foods out there. They often take a backseat to more voluminous, fiber-rich foods like spinach, beans, and whole-grain rice, but seeds serve up plenty of healthy fats, protein<\/a>, and anti-inflammatory antioxidants\u2014on top of fiber. Most seeds also provide an array of vitamins and minerals to help you meet all your nutritional needs.<\/p>\n What’s more, they’re super versatile. Sprinkle seeds on salads and sandwiches, mix into yogurts<\/a> and oatmeal, add them to baked goods, or enjoy on their own as a crunchy snack. Just remember that because they’re often high in fiber, it’s best to drink a lot of water with seeds to avoid any digestive issues at first.<\/p>\n If you\u2019re a seed novice and not sure which ones to try first, check out the six highlighted below. These are the best seeds according to research and nutritionists because they show the most potential to improve your health.<\/p>\n Sesame seeds<\/p>\n Well-known for their appearance on hamburger buns, sesame seeds contain much more than meets the eye. Some research suggests<\/a> that sesame supplementation (including seeds, oils, capsules, and other products) can help reduce total cholesterol and triglyceride levels. This may be due to some of the anti-inflammatory compounds they contain, which can also enhance the flavor and stability<\/a> of sesame products. Black sesame seeds are especially rich in nutrients and antioxidants that show potential to lower one\u2019s blood pressure<\/a> with regular intake. Sprinkle a bit on protein dishes, flatbreads, or salads for extra crunch and nutrition.<\/p>\n One ounce of whole, roasted sesame seeds<\/a> contains:<\/p>\n RELATED: 6 Best High-Protein Seeds<\/a><\/p>\n retales botijero – Getty Images<\/p>\n Chia seeds<\/p>\n Tiny chia seeds hold potent nutritional benefits thanks to their fiber, protein, antioxidants, healthy fats, and bone-boosting minerals. In fact, recent studies show they may help reduce oxidative stress<\/a> in the body, lower blood pressure<\/a>, and improve lipid profiles<\/a>. While these seeds are easy to consume in a glass of water or sprinkled on other dishes, an interesting 2025 study<\/a> reports that chia seeds can be used to boost nutritional content of new foods that are developed.<\/p>\n One tablespoon (about 12 grams) of chia seeds<\/a> contains:<\/p>\n RELATED: 5 Health Benefits of Chia Seeds<\/a><\/p>\n FotografiaBasica – Getty Images<\/p>\n Pumpkins seeds<\/p>\n Pumpkin seeds are not just for fall snacking anymore. These shelled seeds taste great raw or roasted (with or without salt) and contain a plethora of nutrients. For instance, research shows they have the potential to help treat and prevent health conditions like iron-deficiency anemia<\/a> and provide a vegan-friendly source of protein<\/a>. Like chia seeds, pumpkin seeds can be turned into a plant-based milk<\/a> that’s used to create other food products.<\/p>\n One ounce of roasted, unsalted pumpkin seeds<\/a> contains:<\/p>\n RELATED: 16 Magnesium-Rich Snacks<\/a><\/p>\n MirageC – Getty Images<\/p>\n Flaxseeds<\/p>\n \u201cFlaxseeds are heart-healthy super seeds packed with fiber, which can lower cholesterol levels and reduce the risk of heart disease<\/a>,\u201d says Hannah Holzum, RDN<\/a>, the founder of Wholesome Nutrition Co. \u201cThey also contain lignans which are plant compounds that act as antioxidants and may help protect against certain cancers<\/a>.\u201d A 2025 study<\/a> found that flaxseed oil can significantly lower levels of inflammatory cytokines, blood pressure, as well as insulin sensitivity. On top of that, flaxseed powder may help improve health markers and gut microbiota in people with non-alcoholic fatty liver disease<\/a> (NAFLD) as well as aid in hormone regulation for those with polycystic ovary syndrome<\/a> (PCOS).<\/p>\n Flaxseeds are great additions to yogurt, cereal, and salads. Plus, like chia seeds, you can mix 1 tablespoon flaxseeds with 3 tablespoons water to create a vegan egg alternative for baked goods.<\/p>\n One ounce of flaxseeds<\/a> contains:<\/p>\n RELATED: How to Eat Flaxseeds<\/a><\/p>\n Anna Blazhuk – Getty Images<\/p>\n Hemp seeds<\/p>\n Hemp seeds not only contain fiber and quality proteins<\/a>, but also bioactive compounds<\/a> with antioxidant and anti-inflammatory properties. Research even shows<\/a> that hemp seeds may help lower one\u2019s risk of heart disease in an even more balanced way than chia or flaxseeds. If that wasn\u2019t enough, a 2025 study<\/a> shows hemp seed intake may help improve the diversity of gut microbiota while a 2024 study<\/a> suggests consuming hemp seeds may also help manage other health conditions like epilepsy, neurological conditions, insomnia, and premenstrual syndrome.<\/p>\n \u201cHemp seeds are incredibly versatile,” says Shira Sussi MS, RD, CDN<\/a>, the founder of Shira Sussi Nutrition. “You can put them in smoothies for an added protein boost, mix them with granola on top of yogurt, add them to cookies, or sprinkle on top of salads. They have a mild, nutty flavor that’s not overpowering.\u201d<\/p>\n One ounce of hulled hemp seeds <\/a>contains:<\/p>\n RELATED: Chia Seeds v. Hemp Seeds: Which Is Better For You?<\/a><\/p>\n Westend61 – Getty Images<\/p>\n Sunflower seeds<\/p>\n Sunflower seeds (especially their sprouts)<\/a> hold potent nutritional value and serve as a low-cost plant-based protein source. What’s more, a 2024 study<\/a> shows that the beta-sitosterol in sunflower seeds may help lower one\u2019s risk of developing Alzheimer\u2019s disease and dementia. Right now, scientists are even exploring<\/a> how the meal and hulls that are byproducts of sunflower seed kernel and oil production can be used for their nutritional properties.<\/p>\n One ounce of dry roasted sunflower seed kernels<\/a> without salt contains:<\/p>\n![\"sesame](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/3a7d16c6d33c91ef74dcd10b18a8bfda.jpeg\"\/)
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