Seeds are a highly versatile ingredient that provide an easy and effective way to add texture and nutrients, such as protein, fibre and healthy fats to any meal.

Looking to increase your protein intake? Try adding seeds to your salads

Having gut issues? Try adding seeds to your morning smoothie

Struggling with feelings of satiety? Try incorporating more seeds with your breakfast or lunch.

Whatever your reasons, or dietary requirements, there are a number of health benefits associated with seed consumption.

Benefits of seed consumptions

• Supporting weight loss goals
• Aiding in gut and/or digestive health
• Increasing protein consumption
• Strengthening one’s immune system
• Regulating sugar levels

Depending on your needs and requirements, certain seeds work better than others. Read on for a list of the top 10 healthiest seeds, along with their main nutritional benefits and how to incorporate them into your diets:

Top 10 Healthiest Seeds

1. Chia Seeds: Black, grey, or white seeds that were a staple of the Aztec diet and are still to date, widely popular in Central America. Chia seeds are a rich source of omega-3 and work well for breakfast when added to your overnight oats.
2. Flax Seeds: Struggling with bloating, indigestion or constipation? Then these are the seeds for you! Simply add them to your morning smoothie and you are good to go. Plus, they do offer a nice nutty flavour that makes for a more delicious morning drink.
3. Hemp Seeds: Super high in protein and healthy fats, and not to mention their low carb content, hemp seeds are a popular choice among those looking to lose weight or manage their starch intake.
4. Nigella Seeds: Known for their vast health benefits, namely the research suggesting that they significantly lower blood pressure levels, good old Nigella is quite popular amongst those working towards improved heart health. Note however, they do have quite an intense flavour, and is therefore better used as a light seasoning or as an add on to other flavour intense meals, such as curries and stews.
5. Pumpkin Seeds: These are one of the best sources of magnesium and offer a delicious and nutty flavour to any meal. Though they can be had raw, they taste so much better when roasted and work great as an add on to most green salads and to pureed pumpkin or butternut squash soup.
6. Sesame Seeds: These are a high source of copper and therefore good for bone, skin and brain health as well as for strengthening your immune system. Full of nutty flavour, with a light hint of sweetness, sesame seeds work as a great add on to many meals, namely Asian dishes, as well as in Levant cooking, which uses them in abundance for making tahini and za’atar.
7. Sunflower Seeds: A strong source of Vitamin E, these seeds are high in antioxidants and are great for one’s immune system. Simply sprinkle over your favourite salad for an added health benefit, as well as for some crunch and nuttiness.
8. Pine Nuts: Yes, despite the name, these are in fact, seeds! In addition to being a good source of copper and Vitamin K, they are also high in magnesium, and are good for brain and bone health. If you’re not really a fan, no worries at all; simply grind them into your pesto and you’ll be none the wiser!
9. Quinoa: For those of you who thought this was a grain, wrong again! This seed works as a good plant-based protein that also helps with muscle and nerve function, supports gut health and is a good source of vitamin B. Simply use as a base for any salad or bowl and you have yourself a nutrient dense meal.
10. Pomegranate Seeds: Jam-packed with fibre and Vitamin C, making them great for both gut health and the immune system. Enjoy in a breakfast bowl, salad or even as an added pop of freshness to certain hot dishes such as Fesenjoon.

For more information on the health benefits, check out the following article from the Cleveland Clinic that narrows the list down to just 6 of the healthiest seeds for more info: https://health.clevelandclinic.org/the-6-best-seeds-to-eat

Meanwhile, check out yufeed for some healthy and delicious recipes that include your favourite seeds!