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Image: Getty Images"Convince me you have a seed there," Henry David Thoreau once wrote, "and I am prepared to expect wonders." The celebrated naturalist of Walden Pond highlighted the incredible potential of a seed to grow into a flourishing forest. What he may not have known was that his words could also apply to the power of seeds in nourishing our bodies. Indeed, they are among the superfoods that truly deliver on their promise.
Within the tough exterior of a seed lies a complete plant embryo, equipped with all the nutrients it needs to grow once planted. By consistently including seeds in your diet, you'll enjoy the many health benefits they provide, making them a valuable addition to your meals.
The seeds featured here are some of the healthiest, and most can stay fresh for up to a year when stored in an airtight container in the fridge. Think of them as excellent alternatives to nuts (which are technically shelled fruits containing seeds). Each of these seeds is packed with omega-3 fatty acids, linked to benefits for brain health, heart health, and even skin elasticity. In addition, they each bring unique dietary benefits and flavors that can elevate ordinary dishes into nutrient-rich favorites. Read on to explore the nutrition and advantages of our top six super seeds.
1. Chia Seeds
John LawtonCalories per serving: 70 per tablespoon (dry)
Key nutrients: Fiber and calcium
Supports digestion: One tablespoon of chia seeds provides more fiber than a slice of whole-grain bread. This fiber aids digestion and helps you feel more satisfied, as noted by New York City nutritionist Lauren Slayton.
Supports heart health: The fiber, protein, and omega-3 fatty acids found in chia seeds may contribute to a lower risk of heart disease. Furthermore, a 2014 study found a connection between chia flour and reduced blood pressure in individuals with hypertension.
Strengthens bones: Not a fan of dairy? Just one ounce of chia seeds provides the same amount of calcium as half a cup of milk.
Make pudding with them: Try our vanilla-cinnamon chia pudding recipe and add granola or fruit on top for a delightful crunch or extra sweetness.
2. Sunflower Seeds
John LawtonCalories per serving: 204 in a ¼ cup
Key nutrients: Vitamin E and selenium
Antioxidant power: A serving of sunflower seeds delivers nearly a full daily dose of vitamin E, which helps protect brain cells and manage cholesterol levels. A 2014 study found that Alzheimer's patients who took vitamin E daily experienced a slower rate of functional decline compared to those who did not.
Season them with spices: Combine ½ cup of these sweet, buttery seeds with a pinch of salt, cumin, chili powder, and cinnamon, then dry-roast in a pan over medium heat for 4 to 5 minutes. Sprinkle them on guacamole, tacos, or salads for extra flavor.
3. Flaxseeds
Arletta Cwalina / EyeEm/Getty ImagesCalories per serving: 75 in 2 tablespoons (ground)
Key nutrients: Fiber and alpha-linolenic acid (ALA)
Diabetes prevention: A 2011 study showed that prediabetic individuals who consumed flaxseed daily (rich in fiber that helps regulate blood sugar) saw a slight improvement in insulin sensitivity after 12 weeks. Another 2012 study suggested that flaxseed might be more effective in lowering LDL cholesterol (the bad kind) when mixed into thick foods (like yogurt) rather than sprinkled on solid foods.
Omega-3 boost: One ounce of flaxseed contains more than double the omega-3s (in the form of ALA) than 4 ounces of salmon.
Try them on oatmeal: Add ground flaxseed (which comes pre-ground) on top of oatmeal and drizzle with honey.
RELATED: 5 Healthy Benefits of Flaxseeds—the Small-but-Mighty Superfood
4. Hemp Seeds
John LawtonCalories per serving: 90 in 2 tablespoons
Key nutrients: Gamma linolenic acid (GLA) and protein
Inflammation relief: Hemp (which is non-hallucinogenic) is a rare food source of GLA, an anti-inflammatory. This might explain its connection to improved skin and joint health, according to Cathy Deimeke, a registered dietitian at the Mayo Clinic in Phoenix.
Protein power: Hemp is a unique vegan source that contains all nine essential amino acids (the protein building blocks that our bodies cannot produce). A 2013 study in rats suggested that hemp protein may help reduce high blood pressure.
Try them in pesto: Hemp seeds have a flavor similar to strong pine nuts, making them perfect for Superfood pesto. Blend a handful of these seeds with garlic, grated Parmesan, extra-virgin olive oil, fresh basil, and arugula in a food processor.
5. Pumpkin Seeds
John LawtonCalories per serving: 180 in ¼ cup
Key nutrients: Protein and zinc
Immunity boost: Pumpkin seeds are an excellent source of zinc, which plays a vital role in maintaining immune cell function. Just one ounce of pumpkin seeds provides about 20% of the recommended daily intake of zinc. Few other foods (like beef and pork) contain the same amount.
Muscle tone: A single serving provides nearly 10 grams of protein—an impressive amount for a plant-based source. This is slightly more than what you'd find in ½ cup of black beans.
Try them on toast: Spread mashed avocado on a slice of toast, then sprinkle with sea salt and pumpkin seeds. Avoid toasting the seeds as this may reduce their nutritional value. For a simpler option, check out our Sweet and salty pumpkin seeds recipe.
6. Sesame Seeds
John LawtonCalories per serving: 103 in 2 tablespoons
Key nutrients: Phytosterol and iron
Cholesterol regulation: Sesame seeds are packed with phytosterol, which, as Rebecca Scritchfield, a registered dietitian in Washington, D.C., puts it, "adheres to cholesterol like a fly on flypaper." Several studies investigating the link between sesame seeds and cholesterol suggest that consuming sesame seeds daily can lead to improved lipid profiles, lower LDL cholesterol, and reduced total cholesterol levels.
Promotes healthy tissues: Just a ¼ cup of sesame seeds contains more than five times the amount of iron (which helps carry oxygen to cells) than a full cup of raw spinach.
Delicious on salmon: Create a marinade with soy and honey for the fish, coat it with sesame seeds, and then bake or pan-fry until the seeds form a crunchy crust, enhancing the nutty flavor.
