Four Super Healthy Seeds to Eat & Their Benefits


When it comes to the healthiest seeds to eat, there are so many great options to choose from. 

Seeds on their own are tiny powerhouses of nutrition that provide some of the best sources of vital nutrients, minerals and antioxidants across all foods. 

Plus, they’re light on calories and even help to satisfy hunger cravings because they're jam-packed with quality protein and fats. 

Seeds are super versatile, making it easy for anyone on virtually any type of diet to incorporate them into their diet on a regular basis.

Snack on them raw or gently toast them and add to salads.  You can even soak certain ones over night and add them to smoothies, porridge or raw deserts for a serious nutritional boost! 

These fare our of the healthiest seeds to eat when it comes to nutritional quality, versatility and taste. 

Keep reading to find out which seeds you need more of and why exactly they’re so good for you.

1. Pumpkin Seeds

Most people only think of pumpkin seeds after carving a pumpkin, but they should actually be incorporated into your diet year-round. 

These large, flat seeds are not only delicious roasted, but are one of the healthiest seeds to eat. They might be a pain to remove from the pumpkin, but it’s well worth the effort. 

One of the best reasons to eat pumpkin seeds is that they are high in both magnesium and zinc. Just a few pumpkin seeds, or a tablespoon, account for almost 10% of your daily recommended magnesium and over 15% of your recommended daily zinc. Zinc is known for its digestive enzyme production which helps support immune system function.

Magnesium is especially important, since most people are actually deficient. 

The magnesium and other nutrients in pumpkin seeds can help you sleep better, lower blood pressure, boost heart health, and may even help prevent certain types of cancers.   

Also, Pumpkin Seeds are praised for their anti-parasitic activity, effective for eliminating intestinal worms that can destroy immunity.

Pumpkin seeds are also a great source of healthy fat and protein, making them a good snack to help fuel you throughout the day. 

Pumpkin seeds are great in salads or baked into savoury breads. 

You can roast them with spices for a delectable snack that’s convenient and portable, or blend them into smoothies.

Tip: for even more magnesium, try soaking in a bath with these Magnesium Bath Flakes. Your skin will absorb the much-needed mineral and help with a variety of health concerns. 

Learn more in Why You Need Magnesium: Benefits & How to Prevent Deficiency. 

2. Hemp Seeds

Hemp seeds are deliciously nutty and one of the healthiest seeds to eat.

These small, shell-like seeds are great sources of healthy fats and proteins and considered a health superfood. In fact, they are over 30% fat with omega-3 and 6 fatty acids, and 25% of the calories from these seeds come from protein.

This makes hemps seeds one of the most important seeds to eat on a plant-based diet because they are a rich source of plant derived protein and fat that your body needs.

Hemp seeds are chock full of important minerals like potassium, magnesium, phosphorus, calcium, iron, sulphur, and more. The fatty acids in hemp seeds can work wonders for your skin if you have any skin conditions, while the insoluble and soluble fiber in them can help improve digestion and any digestive issues.  

Hemp seeds are very versatile. You can eat them raw, cooked or roasted, or even as hemp seed oil. Hemp seeds are great in salads, oatmeal, smoothies, baking, or even made into hemp seed milk. Hemp seed oil shouldn’t be used for cooking or frying, as the heat could break down the healthy fatty acids. Instead, drizzle it over vegetable dishes, pasta, pizza, popcorn, or in salad dressings.  

3. Flaxseed

There are actually two kinds of flaxseed, golden and brown, but both are one of the healthiest seeds to eat. These ancient seeds are incredibly nutritious, and you only need one tablespoon to get a great variety of nutrients with low calories.  

Flaxseed is celebrated for the omega-3 fatty acids it offers, plus the fiber.

If you follow a plant-based diet, flax seeds and cold pressed flax seed oil is one of the richest sources of omega-3 fatty acids and should be a regular staple in your diet. Flaxseed is also high in lignans, which are full of antioxidants and help you prevent cancer.  

The soluble and insoluble fiber in flaxseed is great for regularity and a healthy digestive system (try the Get Things Moving Natural Fiber Blend for even more digestive action).

Flaxseed can also help lower blood pressure, control blood sugar levels, lower cholesterol, and keep you full longer.

Flaxseed is easy to add to any food, because it can be ground up into a fine dust or the oil can be added to salad dressings or smoothies. You can even add ground flaxseed powder to water and drink it daily, or simply incorporate it into oatmeal porridge, baking, and more. 

Ground flax seed is a staple ingredient of our proprietary Colon Cleanse product, Cleanse Me, together with Bentonite Clay, Ground Psyllium Husk, Dried Apple, Cinnamon and Ginger.

Learn more in Best Sources of Healthy Plant-Based Protein to Build & Maintain Muscle Strength. 

4. Chia Seeds

Chia seeds are another health superfood because of their incredible wealth of benefits. Although they’re one of the smallest seeds, these tiny black and white seeds are actually one of the healthiest foods out there. Just two tablespoons provides you with 11 grams of fiber, 4 grams of protein, 5 grams of omega-3 fatty acids, plus 30% each of your recommended daily intake of magnesium and manganese, and 18% of your recommended daily calcium. 

Low in calories and carbohydrates, these tiny seeds are so nutritious and can make your meal even healthier. They’re also high in antioxidants to protect your body, they can help lower inflammation, bad cholesterol, blood sugar levels, and they’re a whole grain that’s also naturally gluten free.  

Chia seeds can be added to almost any dish because they’re easy to eat raw and whole and they have a neutral, subtle taste. They give great texture to smoothies, oatmeal, and smoothie bowls. They can be used in baking, in homemade salad dressing, sprinkled on yogurt or cereal, or added to hearty rice or vegetable dishes.

Learn more in 5 Amazing Benefits of Chia Seeds.

How to Get More of the Healthiest Seeds to Eat in Your Diet: 

  • Try the Pulse Sacred Meal as a meal replacement once a day for a great blend of seeds, nuts, dried fruits, and grains. 
  • Incorporate a different seed into each meal; a little goes a long way, and this will give you a great variety of nutrients. For example, flaxseed in your morning oatmeal, chia seeds in the dressing of your salad at lunch, roasted pumpkin seeds for a snack, and hemp seeds cooked into a rice dish for dinner. 
  • Snack on the Cornucopia Epicurean Snack for a delicious blend of seeds, corn kernels, nuts and spices. 
  • Pack healthy trail mix for the week with a few varieties of seeds mixed in. 

Getting enough of these healthiest seeds to eat is easy thanks to their taste and texture. Working them into any dish is simple but effective, giving you the nutrients you need to live a healthy life, fight off disease and illness, and give your body the fuel it needs to make the right choices for your health each day. 

When it comes to seeds, you can’t go wrong, but these four healthiest seeds to eat are a great place to start to ensure you’re getting the variety and quantity of nutrients, vitamins, and minerals your body needs. Once you’ve mastered these four types of seeds, explore other healthy seeds like sesame, poppy, pomegranate, sunflower, and more. 

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