Our bodies can get their daily requirement of nutrients from the food we eat. Some of the best sources of vitamins for wellness are fruits, vegetables, nuts, poultry, meat, dairy products, and seeds for your health.

Seeds are the complete package of nutrients, vitamins, minerals, fiber, protein and antioxidants. They are rich in essential monounsaturated and polyunsaturated fats. These are known as “healthy fats.” Consuming seeds on a regular basis helps keep your blood pressure, sugar and cholesterol in check. 

The following are some of the most nutritious seeds you can add to your balanced diet.

1. Sesame Seeds

Thanks to the amino acids tryptophan and methionine, sesame seeds contain about 20% protein. These seeds are packed with fiber and are gluten-free. For people with nut allergies, sesame seeds are a good substitute. 

You can consume them in seed form or as sesame oil. 

The health benefits of sesame seeds are numerous. These are some of the most important ones:

  • They provide relief from oxidative stress and inflammation.
  • They are high in antioxidant properties.
  • They promote dental, bone, and digestive health.

According to this dentist in Pasadena, sesame seeds are high in calcium making them beneficial to your dental health. They also help dissolve plaque and build tooth enamel.

2. Flaxseed

Nutritious and high in fiber, flaxseed is also rich in alpha-linolenic acid, which is a type of omega-3 fatty acid.

Consuming flaxseed reportedly improves cardiovascular health. Additionally, the lignans in these seeds help the body fight off cancerous cells. 

You can use flaxseed as a topping on baked goods, as a flavorful ingredient in recipes, and as a substitute for eggs.

3. Sunflower Seeds

Sunflower seeds contain a long list of nutrients, including healthy fats, protein, fiber, copper, and magnesium. These seeds are also a great source of vitamin E.

All these nutrients make sunflower seeds effective in reducing cholesterol and inflammation in the body. Like other edible seeds, sunflower seeds can be consumed on their own or used in recipes. Interestingly, they are gluten-free. 

4. Chia Seeds

Considered one of the healthiest kinds of seed, chia seeds are an excellent source of omega-3 fatty acids, polyphenols, proteins, iron, calcium, magnesium, and zinc. 

Chia seeds can be added to desserts or salads. They are known to boost energy and the metabolism, and they help regulate blood sugar levels, prevent diabetes, and improve cardiovascular health. They are certainly one of the best natural supplements for wellness

5. Hemp Seeds

Hemp seeds contain amino acids, omega-3 and omega-6 fatty acids, and fiber. Hemp milk has a nutty flavor and can be used as an alternative to dairy milk, which makes it popular among vegans.

Hemp seeds can be eaten whole or taken in the form of powder or oil. Apparently, hemp seed oil can also help soothe and reduce the symptoms of eczema, as well as other inflammatory conditions. 

6. Quinoa 

Quinoa is a grain crop that is mainly grown for its edible seeds. They are rich in protein, amino acids, quercetin, and vitamin E. 

These seeds taste like nuts and are gluten-free, which makes them a great substitute for oats and other grains that contain gluten. 

7. Poppy Seeds

Poppy seeds contain calcium, phosphorous, fiber, omega-3 fatty acids, oleic acid, and iron. These nutrients will help strengthen your bones. The seeds can be used in salads, main dishes, or even desserts.

8. Pumpkin Seeds

Pumpkin seeds are good sources of iron, amino acids, antioxidants, unsaturated fats, fiber, protein, omega-3s, zinc and magnesium. 

They provide many health benefits, such as promoting weight loss, reducing cholesterol, improving heart health, treating urinary disorders, preventing insomnia, and controlling diabetes. Pumpkin seeds can be eaten as a snack or used as a flavorful ingredient in recipes. 

9. Fennel Seeds 

Fennel seeds are popular for their use as a mouth freshener. Their antibacterial properties fight germs that cause bad breath.

They are a storehouse of antioxidants and minerals like magnesium, copper, zinc, iron, calcium and potassium. 

They can also be used to add flavor to many recipes. Consuming them on a regular basis aids the process of digestion, slows the effects of aging, and protects the body against various neurological diseases and cancerous cells.

10. Grape Seeds 

Grape seeds are widely used for their antioxidant, antibacterial, anti-allergic and anti-inflammatory properties.

Consuming these seeds can benefit your body by improving flexibility in joints, strengthening bones, preventing tooth decay and ulcers, and improving vision. You could eat pounds of seeded grapes to get these benefits, or you could simply take a supplement that contains grape seed extract.


Seeds are nutrient-dense, so you should use them in moderation. Too much protein, fiber, or vitamin A may lead to digestive issues and other health problems. According to research, the ideal daily intake is about 2 tablespoons. 

For their small size, seeds pack a nutritional punch. It’s easy to incorporate them into just about any recipe. They are the best natural supplements you can take to maintain a healthy body.