Super Healthy Seeds You Should Eat Daily

Seeds are packed with dietary fibre, protein, healthy fats and many antioxidants. These are the nutrient-packed seeds you should be eating every day.

1 / 7
chia seeds_healthy seeds
photo credit: shutterstock

Chia seeds

Chia seeds are high in iron and folate (both essential nutrients), as well as bone-boosting calcium and magnesium. They also contain omega-3 fatty acids and soluble fibre. Random note about chia seeds: Don’t eat the ones that come with the Chia pet. Do put chia seeds (you can buy them at health food stores) into smoothies, granolas and salads.

2 / 7
healthy seeds_ sunflower seeds
photo credit: shutterstock

Sunflower seeds

These are an excellent source of folate (which boosts immunity) and vitamin E (an antioxidant that protects cells from damage-and may help to prevent cancer).

3 / 7
healthy seeds
photo credit: shutterstock

Sacha inchi seeds

The next big thing? Yes. But sacha inchi seeds have been cultivated in Peru for centuries. Also called the Inca peanut, sacha inchi is touted as being among the best plant sources of omega-3, omega-6 and omega-9 fatty acids.

4 / 7
healthy seeds_ sesame seeds
photo credit: shutterstock

Sesame seeds

Sesame is one of the oldest oil crops known; it is high in antioxidants and rich in protein. The seeds are also a source of zinc, which can boost sexual health in men because it helps with testosterone and sperm production.

5 / 7
healthy seeds_ pumpkin seeds
photo credit: shutterstock

Pumpkin seeds

Pumpkin seeds are a tasty source of iron, zinc, B vitamins, magnesium and protein, and have a high concentration of the amino acid tryptophan, which helps lower anxiety levels.

6 / 7
healthy seeds_ hemp seeds
photo credit: shutterstock

Hemp seeds

A complete protein, hemp seeds promote healthy hair and skin thanks to omega-3 and omega-6 fatty acids. Plus, they contain phytosterols, which are plant-based compounds that lower cholesterol.

7 / 7
healthy seeds _flax seeds
photo credit: shutterstock


A great source of soluble fibre, flax lowers cholesterol and makes you feel full longer. These seeds are also packed with omega-3 fatty acids, which are beneficial for brain health. As well, they are associated with boosting eye health, as they can lower the risk of age-related macular degeneration. Studies show flax may help prevent certain cancers.

Newsletter Unit