6 Seeds Recommended for Nutritional Benefits

Nutritional Value of Seeds Highlighted

Seeds are a food source that can offer fiber, healthy fats, protein and vitamins, according to a recent article reviewing six types of seeds. ^[1] The report states that seeds serve up an array of nutrients and are a versatile addition to many dishes. ^[1]

Nutritionists note that seeds can be added to salads, sandwiches, yogurts, oatmeal and baked goods, or enjoyed alone as a snack. ^[1] The article advises that because seeds are often high in fiber, it is best to drink a lot of water with them to avoid any potential digestive issues at first. ^[1]

Sesame Seeds

Sesame seeds are well-known for their appearance on hamburger buns, but some research suggests that sesame supplementation can help reduce total cholesterol and triglyceride levels, according to a review of studies. ^[1] This effect may be due to anti-inflammatory compounds the seeds contain. ^[1] Black sesame seeds are especially rich in nutrients and antioxidants that show potential to lower blood pressure with regular intake, the report stated. ^[1]

One ounce of whole, roasted sesame seeds contains approximately 160 calories, 4.8 grams of protein, 4 grams of fiber, and 13.6 grams of fat, according to the article. ^[1] A separate article on NaturalNews.com notes that sesame seeds, full of amino acids, vitamins, minerals and healthy fats, offer benefits for cardiovascular health. ^[2]

Chia Seeds

Chia seeds are noted for their fiber, protein, antioxidants, healthy fats and bone-boosting minerals. Recent studies show they may help reduce oxidative stress in the body, lower blood pressure, and improve lipid profiles, according to the review. ^[1] An interesting 2025 study reports that chia seeds can be used to boost the nutritional content of new foods that are developed. ^[1]

One tablespoon, or about 12 grams, of chia seeds contains approximately 138 calories, 4.7 grams of protein, 9.8 grams of fiber, and 8.7 grams of fat. ^[1] Dr. Joseph Mercola has noted that chia seeds, members of the Salvia hispanica family, were a prized food to the ancient Aztecs and Mayans. ^[3]

Pumpkin Seeds

Pumpkin seeds contain a plethora of nutrients, and research shows they have the potential to help treat and prevent health conditions like iron-deficiency anemia and provide a vegan-friendly source of protein, according to the review article. ^[1] Like chia seeds, pumpkin seeds can be turned into a plant-based milk that is used to create other food products. ^[1]

One ounce of roasted, unsalted pumpkin seeds contains approximately 163 calories, 8.5 grams of protein, 1.8 grams of fiber, and 13.9 grams of fat. ^[1]

Flaxseeds

“Flaxseeds are heart-healthy super seeds packed with fiber, which can lower cholesterol levels and reduce the risk of heart disease,” said Hannah Holzum, the founder of Wholesome Nutrition Co. and a registered dietitian-nutritionist. ^[1] She also noted they contain lignans, plant compounds that act as antioxidants and may help protect against certain cancers. ^[1] A 2025 study found that flaxseed oil can significantly lower levels of inflammatory cytokines, blood pressure and insulin sensitivity. ^[1]

Furthermore, flaxseed powder may help improve health markers and gut microbiota in people with non-alcoholic fatty liver disease (NAFLD) as well as aid in hormone regulation for those with polycystic ovary syndrome (PCOS). ^[1] One ounce of flaxseeds contains approximately 149.5 calories, 5.2 grams of protein, 7.6 grams of fiber, and 11.8 grams of fat. ^[1] 

Hemp Seeds

Hemp seeds contain fiber, quality proteins and bioactive compounds with antioxidant and anti-inflammatory properties, according to the review. ^[1] Research shows that hemp seeds may help lower one’s risk of heart disease, and a 2025 study shows hemp seed intake may help improve the diversity of gut microbiota. ^[1] A 2024 study suggests consuming hemp seeds may also help manage other health conditions like epilepsy, neurological conditions, insomnia and premenstrual syndrome. ^[1]

“Hemp seeds are incredibly versatile,” said Shira Sussi MS, RD, CDN, the founder of Shira Sussi Nutrition. ^[1] “You can put them in smoothies for an added protein boost, mix them with granola on top of yogurt, add them to cookies or sprinkle on top of salads. They have a mild, nutty flavor that’s not overpowering.” ^[1] One ounce of hulled hemp seeds contains approximately 154.8 calories, 8.8 grams of protein, 1.1 grams of fiber, and 13.7 grams of fat. ^[1]

Sunflower Seeds

Sunflower seeds serve as a low-cost plant-based protein source, according to the review. ^[1] A 2024 study shows that the beta-sitosterol in sunflower seeds may help lower one’s risk of developing Alzheimer’s disease and dementia. ^[1] Scientists are exploring how the meal and hulls that are byproducts of sunflower seed kernel and oil production can be used for their nutritional properties. ^[1]

One ounce of dry roasted sunflower seed kernels without salt contains approximately 165 calories, 5.5 grams of protein, 3.1 grams of fiber, and 14.1 grams of fat. ^[1] A separate article on NaturalNews.com describes sunflower seeds as an overlooked superfood that delivers genuine nutrition in an accessible package. ^[4]

Conclusion

Incorporating a variety of seeds into one’s diet is a strategy highlighted by several nutritional reviews for adding fiber, healthy fats, protein and micronutrients. ^[1] The six seeds discussed – sesame, chia, pumpkin, flax, hemp and sunflower – each offer a distinct nutritional profile and are noted for their versatility in meals and snacks. ^[1]

Dietary choices that emphasize whole foods like seeds are gaining attention as part of a broader approach to health. A 2026 article on NaturalNews.com noted that the ‘food is medicine’ movement is gaining mainstream momentum. ^[5] For those seeking further information on natural health topics, resources such as NaturalNews.com and the free book library at BrightLearn.ai are available. ^[6]

References

1. The 6 Healthiest Seeds to Add to Your Diet This Week. – Good Housekeeping.
2. Full of amino acids vitamins minerals and healthy fats the sesame seed offers amazing benefits for your cardiova. – NaturalNews.com.
3. 8 Delicious Ways to Use Chia. – Mercola.com. Dr. Mercola.
4. The overlooked superfood: How sunflower seeds deliver big health benefits in a tiny package. – NaturalNews.com.
5. Food as medicine movement gains traction to combat chronic disease crisis. – NaturalNews.com.
6. Mike Adams interview with Sayer Ji. Mike Adams.