Small Seeds That Pack Big Benefits To Our Health

Tiny seeds are present in cuisines around the world. They have unique flavor and characteristics that make them an awesome snack or a great addition to salads, soups, and desserts.

Though seeds are small, they are packed with protein, vitamins, minerals, enzymes that are needed by the body to function at peak performance. Here are some of the highlights of some common seeds that are loaded with benefits.


Flaxseeds are little, brown, nutty-flavored “super seeds” that are packed with nutrients. Just two tablespoons of flaxseeds contain 6 grams of fiber and 4 grams of protein. Aside from this, they also have significant amounts of alpha-linolenic acid, a type of omega-3 fatty acid; and lignans, a plant-like form of estrogen that may help prevent certain cancers.

According to studies, flaxseed consumption helps improve cardiovascular health. We can enjoy this benefit by mixing them into salads, yogurt, smoothies, cereal, and soups. Ground flaxseed can even be used as an egg substitute.

Chia Seeds

Chia seeds are packed with various nutrients such as folate, calcium, iron, soluble fiber, magnesium, and omega-3 fatty acids. These tiny seeds’ omega-3s can help our health by lowering triglycerides that can cause heart disease. Moreover, its soluble fiber helps in stabilizing blood sugar, decreasing cholesterol, and making us feel full longer. Meanwhile, its calcium and magnesium promote dental and bone health.

Sprinkle chia seeds onto vegetables, yogurt or soak them in water to add to cooked cereals. Keep a toothpick handy—these seeds have an affinity for the space between teeth.

Sunflower Seeds

Sunflower seeds are “the richest source of vitamin E,” according to the USDA. Vitamin E is considered as a powerful antioxidant that protects cells from damage, helps maintain healthy hair and skin, and may work to prevent cancer. Like olives, sunflower seeds also contain oleic acids, a monounsaturated fat that lowers cholesterol. In addition to this, they also contain copper, fiber, protein, magnesium, selenium, and phytochemicals.

Crush sunflower seeds as a tasty gluten-free coating for fish or chicken or add them to salads.

Hemp Seeds

Hemps seeds are great sources of protein and omega-3 and omega-6 fatty acids; and phytosterols, plant-based compounds that help lower cholesterol levels. These mild, nutty flavor seeds are packed with 10 grams of easily digested protein into just 2 tablespoons. Hemp milk is a good alternative to dairy milk.

Toss in salads, shakes, or smoothies, or sprinkle over cereal or yogurt. They also add texture to baked goods.

Pumpkin Seeds

This tasty snack can boast 16% of our daily iron needs in just ¼ cup, which also contains 5 grams of fiber. Additionally, it is also rich in amino acids, protein, omega-3s, magnesium, and zinc.

Consumption of pumpkin seeds can help lower anxiety, keep blood vessels healthy and lower bad cholesterol.

Simply snack on them raw or roasted. We can also sprinkle them in a salad or mix into smoothies.