14 Power-Packed Seeds to Start Eating for a Healthy Diet

Seeds are packed with many nutritional values. They are energy boosters and can be the perfect snack to keep you going throughout your day. Seeds also have antioxidant properties that help protect our bodies from free radicals that cause damage to cells, organs, and tissues. Another good thing about seeds is that they come in many varieties and are easy to include in many dishes. The health benefits of eating seeds are too much to list here, so we’ve narrowed it down to the most power-packed nutritious seeds you should start consuming in your daily diet.

Flax Seeds

Flaxseeds have a mild yet nutty taste that makes them easy to eat mixed into yogurt or sprinkled on top of oatmeal. They are also used in baking and are common in many vegan recipes. Flaxseeds are high in fiber, omega fatty acids, and lignans with antioxidant and anti-cancer properties. These seeds also regulate hormones and cholesterol levels. Flaxseeds are easy to include in your diet by adding them to smoothies, oatmeal, or yogurt. In baking recipes, you can also use flax meal (ground-up flax seeds) as a substitute for eggs!

power packed seeds

Pumpkin Seeds

Although these seeds are commonly associated with Halloween and fall decorations, pumpkin seeds are a great source of protein and healthy fats. Pumpkin seeds are high in zinc, magnesium, and potassium. They also contain antioxidants that can fight inflammation and support heart health. Pumpkin seeds are easy to eat on their own, or you can add them to your favorite trail mix. The seeds are also a great addition to smoothies or yogurt.

Sunflower Seeds

Sunflower seeds are a good source of vitamin E, magnesium, and selenium. They consist of essential nutrients like fatty acids that promote heart health and reduce inflammation. Sunflower seeds are easy to eat on their own, or you can add them to your favorite trail mix. Sunflower seeds are also a basic ingredient of seed cycling. It is the process of taking sunflower seeds every day for 14 days, then flaxseeds for the next 14 days, and so on.

Wild Rice or Grass Seed

Wild rice is a closely related grain to rice. This nutrient-rich seed is often considered a superfood because it contains high antioxidants and minerals like zinc, copper, and manganese. Wild rice also has a high level of fiber. You can find this healthy seed in most health food stores and some regular grocery stores. And by using CouponGot coupons and deals, you can save on the price.

Sesame Seeds

Sesame seeds contain copper, magnesium, and zinc. They also contain lignans which are phytonutrients that can reduce the risk of breast cancer. Sesame seeds are easy to eat on their own, or you can add them to your favorite trail mix or as an ingredient in hummus. Sesame seeds are also a key ingredient in tahini. Besides, sesame oil is also used in traditional Asian medicine to improve blood circulation.

Chia Seeds

These little seeds have a big nutritional punch! Chia seeds are a vital source of omega-three fatty acids, calcium, and fiber. They can help lower blood pressure and contain antioxidants that may prevent aging. Chia seeds have become popular lately as chia seed pudding or sprinkled on yogurt or cereal. These seeds are also beneficial for skin and hair. Moreover, chia seeds also aid in weight loss.


This humble grain is packed with fiber, magnesium, and zinc. Corn can help regulate blood sugar levels, and it may also reduce the risk of developing cancer. Corn can be enjoyed as a side dish or tortillas, tacos, or enchiladas. The health benefits of corn make it a great addition to your diet. It also works as a great gluten-free option.

Moreover, corn is also a basic salad ingredient. Corn is available at all times of the year. You may use grocery coupons to earn discounts on corn and other seeds purchases.

Hemp Seeds

Hemp seeds are high in omega-3 and fatty acids, which promote heart health. These seeds also contain protein and fiber. Hemp seeds are a versatile ingredient that can be added to smoothies, yogurt, or cereal. You can also use them to make salad dressings or sauces. The seeds also work well when combined with other ingredients in baking recipes. It is best to store hemp seeds in the fridge.

Black seeds

Black seeds are also known as black cumin seeds, rich in vitamins. These seeds contain many essential compounds that can help improve immune health. Black cumin seed oil is often used for medicinal purposes, but the seeds themselves are healthy and nutritious too. The flavor of these tiny black-colored seeds has a strong taste similar to oregano or thyme. You can use these seeds in baking to make salads more flavorful and garnish various dishes.

Spelt Seeds

These seeds are a type of grain related to wheat, have a nutty taste, and contain high levels of fiber and other vitamins. You can use spelt flour to make bread, or you can eat the whole seed raw by sprinkling it on top of salads or yogurt. The seeds are also very nutritious because they contain protein and many vitamins like B-complex, niacin, riboflavin, and more.

Burdock Seeds

Burdock seeds are a type of seed that is related to the carrot. It has a slightly sweet and nutty flavor and is packed with fiber, potassium, magnesium, and other vitamins. Eat these seeds raw or cook them like you would any other grain. Burdock seeds are also a great source of omega fatty acids, beneficial for your health.

Quinoa Seeds

Another great seed to start eating is quinoa. Quinoa is a complete protein, meaning that it contains all nine essential amino acids. It’s also high in fiber, magnesium, potassium, and other vitamins and minerals. You can cook quinoa like you would any other grain or eat it raw by sprinkling it on top of salads or yogurt. Quinoa is a big source of protein and can help you meet your daily needs.

Pomegranate Seeds

Pomegranate seeds are powerful antioxidants which can help protect your body from disease. They’re also high in fiber and vitamin C. Add pomegranate seeds to your morning yogurt or oatmeal for a nutritious breakfast or snack. The seeds also add a pop of flavor and color to salads. Moreover, pomegranate juice has been shown to have anti-inflammatory properties.

Egusi Seeds

Egusi is also known as melon, and it’s a type of fruit that grows in West Africa. It has many uses as food, including medicinal purposes. Egusi seeds are high in fat and protein — making them an excellent source of healthy calories for those who need to gain weight or muscle mass. Although they can be eaten raw, egusi seeds are typically toasted before consumption. They’re also sold in paste form that can be used as a sauce for stews and soups or eaten with the local dish fufu.

On a Final Note

Seeds are a powerful nutritious addition to any diet. They are versatile, nutrient-dense, and hidden in almost anything — even smoothies! You don’t have to consume them daily, but try incorporating a variety of seeds into your meals every week for optimal health benefits. The 14 power-packed seeds listed above are a great place to start.