Seeds are the most underrated superfood. Here’s how to add them to your diet

From sesame and pumpkin to hemp and chia, seeds are often overlooked. Our nutritionist breaks down the health benefits for each type

Few would argue with the oft-repeated health advice to eat more nuts and seeds, and while grabbing a handful of nuts is an easy snack, seeds are often overlooked. Even science is guilty of this. A 2022 review called for more nutritional research to be focused on seeds to understand their unique health benefits, because although they have a comparable nutritional profile, most clinical studies are conducted only on nuts.
So what do we know about these nutritional heavy-hitters? Defined as “a small plant enclosed in a seed coat that works as stored food to nourish the plant as it grows”, it’s a given that seeds contain a wide range of nutrients. First off, seeds are a great source of fibre which aids gut health and appetite regulation. They also contain healthy fats, many important vitamins, minerals and cancer-protective antioxidants. So while the science catches up, it’s fairly safe to say that seeds, like nuts, have myriad health benefits including reduced blood sugar, cholesterol and blood pressure.
With so many varieties lining the supermarket shelves, which ones are the healthiest? How much should you be eating? Is organic better? And what are some simple and tasty ways to use them in the kitchen? Let’s dig deeper into the wonderful world of seeds.
Sunflower seeds contain antioxidants in the form of vitamin E which plays a cell-protecting role. Antioxidants collect loose electrons in the body (also called “free radicals”) that can damage cells and lead to certain cancers and heart disease. 
Pumpkin seeds provide abundant protein, fibre, unsaturated fat, vitamins B, C, E, magnesium, zinc and iron. 
They contain compounds called cucurbitacins which have been shown to help prevent male hair loss and prostate enlargement. Eating pumpkin seeds has been associated with a reduced risk of breast cancer in postmenopausal women, according to a 2012 observational study. 
Though they’re a relative newcomer to the edible seed scene, chia seeds live up to the hype. Packed with fibre, protein and ALA (the plant version of omega-3 fatty acids), they have also shown promise for lowering blood pressure in those with Type 2 diabetes. Research published in the journal Nutrition and Health recorded a significant decrease in systolic blood pressure in the 42 participants of the study who consumed chia seeds for 12 weeks.
Sesame seeds contain a whopping 88mg calcium per tablespoon compared with just 7mg in sunflower seeds (the RNI is 700mg). Calcium is critical for bone health, particularly in women, who tend to lose bone density postmenopause. A review study from 2023 concluded that plant compounds called lignans, found in sesame seeds, can protect against postmenopausal osteoporosis.
Also known as linseed, these are one of the best plant sources of omega-3 fatty acids (called ALA). ALA is not as potent as animal sources of omega-3 such as oily fish, but it is still a useful addition to the diet to guard against inflammation, which we know is important for brain and heart health. Studies have recommended including flax seeds in the diet to combat cardiovascular disease. Around 1 tbsp of flaxseeds contains 1.6g of ALA but as there is no RNI for omega-3 just try to eat as many different sources as possible.
To up the plant protein in your diet you can’t do much better than hemp seeds, which are head and shoulders above the rest, containing 5.5g of protein per tablespoon (pumpkin seeds are the next highest at just 2g per tablespoon). A
They’re also a good source of essential omega fatty acids which studies have shown can help reduce inflammation and alleviate the symptoms of eczema, and have other proven health benefits including reducing the risk of heart disease, diabetes, dementia and depression.
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