Health Nutrition & Diet We All Know Seeds Are Good for You, but These 6 Are the Healthiest Don't let their size fool you. Learn the amazing, healthy benefits of eating nutrient-packed seeds. By Anya Sacharow Anya Sacharow Anya is a trained chef and freelance food writer with nearly 15 years of experience. Her writing has been featured in Real Simple, NPR's The Salt, and Time Out New York, to name a few. Highlights: * Graduate of Institute of Culinary Education * Former senior digital producer at UKTVfood.com and * Co-author of Brooklyn Street Style: The No-Rules Guide to Fashion (Abrams 2015) Real Simple's Editorial Guidelines Updated on May 05, 2023 Medically reviewed by Jessica Levinson, MS, RDN, CDN Medically reviewed by Jessica Levinson, MS, RDN, CDN Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications. Learn More Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Close Photo: Getty Images "Convince me you have a seed there," Henry David Thoreau wrote, "and I am prepared to expect wonders." The famous naturalist of Walden Pond referred to the power of a seed to build a forest. Little did he know that his thoughts apply to the power seeds have to nourish us, too. They are, without question, among touted superfoods that really live up to their hype. Inside a seed's hard coating is an entire embryonic plant, surrounded by all the food it needs to thrive once dispersed in soil. Consistently incorporate seeds into your diet, and you'll reap benefits from those nutrients, making seeds well worth the addition. The seeds listed here are among the healthiest, and most stay fresh up to a year when stored in an airtight container in the refrigerator. Consider them worthy alternatives to nuts (which are actually shelled fruits that contain seeds). All these seeds contain omega-3 fatty acids, which are associated with everything from a healthy brain and heart to supple skin. Each also boasts distinctive dietary offerings, along with unique flavors that transform everyday ingredients into new favorites packed with nutrients. Read on for nutrition facts and benefits of our top six super seeds. The 30 Healthiest Foods to Eat Every Day 01 of 06 Chia Seeds John Lawton Calories per serving: 70 per tablespoon (dry) Notable nutrients: Fiber and calcium Digestive maintenance: One tablespoon of chia seeds has more fiber than a slice of whole-grain bread. This roughage enhances digestion and makes you feel fuller, according to New York City nutritionist Lauren Slayton. Heart health: Fiber, protein, and omega-3 fatty acids in chia seeds may help reduce the risk of heart disease. Also, a 2014 study showed a link between chia flour and reduced blood pressure in people with hypertension. Better bones: Don't like dairy? One ounce of chia seeds offers the same amount of calcium as ½ cup of milk. Try them as pudding: Check out our vanilla-cinnamon chia pudding recipe and top it off with granola or fruit for a crunchier or sweeter touch. 02 of 06 Sunflower Seeds John Lawton Calories per serving: 204 in ¼ cup Notable nutrients: Vitamin E and selenium Antioxidant boost: One serving of sunflower seeds provides almost a full daily dose of vitamin E, which helps keep brain cells healthy and cholesterol at bay. In a 2014 study, Alzheimer's patients who consumed vitamin E daily experienced functional decline more slowly than those who abstained. Try them with spices: Mix ½ cup of these sweet, buttery seeds with a pinch each of salt, cumin, chili powder, and cinnamon; and then dry-roast in a pan over medium heat for 4 to 5 minutes. Toss over guacamole, tacos, or salads. 03 of 06 Flaxseeds Arletta Cwalina / EyeEm/Getty Images Calories per serving: 75 in 2 tablespoons (ground) Notable nutrients: Fiber and alpha linoleic acid (ALA) Diabetes prevention: A 2011 study reported that prediabetic subjects who daily ate flaxseed (which is rich in sugar-regulating fiber) raised their insulin sensitivity slightly after 12 weeks. Another study published in 2012 suggested flaxseed may be better at lowering LDL cholesterol (yep, the bad kind) when it's stirred into viscous foods (like yogurt) rather than sprinkled onto solids. Omega-3 boost: One ounce of flaxseed has more than twice the omega-3s (in the form of ALA) as 4 ounces of salmon. Try them on oatmeal: Sprinkle ground flaxseed (it comes packaged this way) on oatmeal with honey. RELATED: 5 Healthy Benefits of Flaxseeds—the Small-but-Mighty Superfood 04 of 06 Hemp Seeds John Lawton Calories per serving: 90 in 2 tablespoons Notable nutrients: Gamma linolenic acid (GLA) and protein Inflammation relief: Hemp (which isn't hallucinogenic) is an unusual food source of GLA, an anti-inflammatory. This may explain why it's linked to skin and joint health, says Cathy Deimeke, a registered dietitian at the Mayo Clinic in Phoenix. Protein power: Hemp is also a rare vegan source of all nine essential amino acids (the protein building blocks that the body can't make). A 2013 study of rats suggested hemp protein helps to reduce hypertension. Try them in pesto: Hemp seeds taste like potent pine nuts, so they're great in Superfood pesto. Puree a handful of these seeds with garlic, grated Parmesan, extra-virgin olive oil, fresh basil, and arugula in a food processor. 05 of 06 Pumpkin Seeds John Lawton Calories per serving: 180 in ¼ cup Notable nutrients: Protein and zinc Immunity boost: Pumpkin seeds are a valuable source of zinc, which helps keep immune cells functioning properly. One ounce of pumpkin seeds provides about 20 percent of zinc's daily recommended value. Only a handful of other foods (such as beef and pork) offer the same. Muscle tone: One serving offers almost 10 grams of protein—remarkable for a vegan source. That's slightly more than in ½ cup of black beans. Try them on toast: Schmear a slice of toast with mashed avocado, and then sprinkle with sea salt and pumpkin seeds; but don't toast the seeds, which reduces their nutritional content. If you'd rather munch on them plain, try our Sweet and salty pumpkin seeds recipe. 06 of 06 Sesame Seeds John Lawton Calories per serving: 103 in 2 tablespoons Notable nutrients: Phytosterol and iron Cholesterol control: Sesame seeds are rich in phytosterol, which "sticks to cholesterol like a fly to flypaper," says Rebecca Scritchfield, a registered dietitian in Washington, D.C. Some studies looking into the connection between sesame seeds and cholesterol found that daily consumption of sesame seeds had positive effects on lipid levels, LDL cholesterol, and total cholesterol levels. Healthy tissues: Just ¼ cup has more than five times more iron (which delivers oxygen to cells) than 1 cup of raw spinach. Try them on salmon: Marinate fish in a soy-honey sauce, coat with sesame seeds, and then bake or fry in a nonstick pan until seeds form a crispy crust (which intensifies their nutty flavor). Pulses Are the Protein-Packed Pantry Staple Your Pantry Needs—Here's Why Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi: 10.3389/fimmu.2020.623052. Toscano LT, da Silva CS, Toscano LT, et al. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods Hum Nutr. 2014;69(4):392-398. doi:10.1007/s11130-014-0452-7 Dysken MW, Sano M, Asthana S, et al. Effect of vitamin E and memantine on functional decline in Alzheimer disease: The TEAM-AD VA Cooperative Randomized Trial. JAMA. 2014;311(1):33–44. doi:10.1001/jama.2013.282834 Rhee Y, Brunt A. Flaxseed supplementation improved insulin resistance in obese glucose intolerant people: a randomized crossover design. Nutr J. 2011;10:44. doi:10.1186/1475-2891-10-44. Kristensen, M., Jensen, M.G., Aarestrup, J. et al. Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type. Nutr Metab (Lond) 9, 8 (2012). doi: 10.1186/1743-7075-9-8. Mount Sinai, Gamma-linolenic acid. Accessed May 24, 2022. Girgih AT, Alashi A, He R, et al. Preventive and treatment effects of a hemp seed (Cannabis sativa L.) meal protein hydrolysate against high blood pressure in spontaneously hypertensive rats. Eur J Nutr. 2014;53(5):1237-1246. doi:10.1007/s00394-013-0625-4. NIH Office of Dietary Supplements, Zinc. Accessed May 24, 2022. Alipoor B, Haghighian MK, Sadat BE, Asghari M. Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients. Int J Food Sci Nutr. 2012 Sep;63(6):674-8. doi: 10.3109/09637486.2011.652077.