Sprinkle on the Health: Seeds to Add to

Sprinkle on the Health: Healthy Seeds for Your Next Meal

Adding healthy seeds to a diet can provide many health benefits, including improved bone, brain,
cardiovascular, digestive and skin health.

Looking to add a little extra flavor and a satisfying crunch to your daily meals? What if you could incorporate an ingredient that is not only delicious but also incredibly good for you?

Healthy seeds check all of these boxes.

Not only are seeds easy to mix into almost any dish, but they are also full of vitamins, minerals and antioxidants, making it easy for you to enhance your health with just one serving.

Not sure where to start? There are a ton of different seeds out there and it is often overwhelming to navigate initially. Discover the delicious seeds that will complement your meals, provide the most health benefits and support the health of your heart, skin and everything in between.


With just one serving of flaxseeds, you can get a solid amount of protein, fiber and omega-3 fatty acids. This seed has a pleasantly mild, nutty flavor and crunchy consistency.

It is easy to blend flaxseeds into a smoothie or yogurt for a quick and healthy breakfast. They are also great mixed into the batter of pancakes, muffins or other baked goods.

Flaxseeds are especially high in a type of B vitamin called thiamine that helps optimize cellular function and energy metabolism. They are also rich in copper, which supports immune health and brain development.

Chia Seeds

When you really want to boost your fiber intake, chia seeds are a tasty option. In fact, research shows that one tablespoon of these superfood seeds has more fiber than an entire slice of whole-grain bread.

Though tiny in size, chia seeds are a powerhouse food rich in vitamins, minerals, antioxidants and omega-3 fatty acids. All of these nutrients work together to support bone health and cardiovascular function. They can even help improve blood sugar management.

Mix them with liquid to create a gel-like chia pudding, or sprinkle them into your favorite batter. You can also incorporate them into smoothies and juices, mix them into your oatmeal or sprinkle them on top of a salad.

Pumpkin Seeds

If you only think about pumpkin seeds in the month of October, you should consider adding these nutritious and delicious seeds to your diet year-round.

These seeds are a great source of zinc, which keeps immune cells healthy and properly functioning. They are also high in other essential minerals, including magnesium, phosphorus and copper. For vegans, pumpkin seeds can be a valuable energy source, as one ounce contains an impressive 5.3 grams of protein.

These nutrients help support cell growth and enhance immune function. Pumpkin seeds are also a natural source of tryptophan, an amino acid associated with healthier sleep cycles.

Try them on top of avocado toast or eat them plain as a snack. If possible, try to avoid salted varieties. Excess sodium in your diet can contribute to increased inflammation and other negative effects that will negate the healthy impact of these seeds.

Sunflower Seeds

Sunflower seeds are so much more than a baseball game snack! One serving of sunflower seeds contains almost a full daily dose of vitamin E. Vitamin E is a key nutrient for supporting cholesterol regulation and helping keep brain cells healthy.

These seeds are also known to support immune function and lower inflammation. Inflammation is a primary contributor to an increased risk of disease, including high blood pressure and heart disease. Rich in healthy fats as well as zinc and selenium, sunflower seeds can also boost energy levels and improve blood flow throughout the body.

They are typically sold inside of their shell and consumed roasted or raw. You can sprinkle unshelled sunflower seeds over a salad, stir them into oatmeal or incorporate them into trail mix.

Sesame Seeds

Sesame seeds are among the most beneficial dietary seeds.

These nutrient-dense seeds contain a significant amount of phytosterol, a compound shown to support healthy cholesterol safely and effectively. Studies have shown that consuming sesame seeds daily can have a positive effect on your lipid levels, as well as your LDL cholesterol and total cholesterol levels.

Sesame seeds are also a great source of healthy fats, iron and protein, as well as phosphorus, vitamin E and zinc. Adding them to your diet can help you improve blood sugar control, combat inflammation and strengthen your bones.

Toss them into your salads, sprinkle them on your bagels or burgers or simply toast them to bring out their delicious, nutty flavor.

Hemp Seeds

Hemp seeds, which are not hallucinogenic, are an excellent source of gamma linoleic acid (GLA), magnesium and protein. The anti-inflammatory properties of GLA help improve your skin and joint health, while magnesium helps regulate your heart health and supports reduced risk of coronary heart disease.

One notable feature of hemp seeds is that they contain all nine essential amino acids, making them an essential part of a healthy diet, especially if you are vegan or vegetarian and need additional plant-based sources of protein.

Shelled hemp seeds are called hemp hearts, and they taste great on a variety of dishes from cereals and salads to yogurts and smoothies.


Individuals devoted to healthy eating already know that quinoa is full of incredible health benefits. Though it is technically a seed, quinoa is prepared and eaten much like a cereal grain, such as barley. You can find red, black and white varieties, and all are delicious and nutrient dense.

Quinoa is a great source of many different vitamins and minerals, including folate, magnesium, iron and zinc. It is also rich in protein and fiber and contains a variety of antioxidant and anti-inflammatory plant compounds. These nutrients can help you control your cholesterol and blood sugar levels, improve your heart health, and maintain a healthy weight.

You can blend raw quinoa into a smoothie or sprinkle it into granola. However, most people prefer to boil it, which makes it plump up and gives it a soft, rice-like consistency.

Pomegranate Seeds

Low in calories but high in fiber, vitamins and minerals, pomegranate seeds are a great way to sneak more nutrients into your meals. These small pink seeds, called arils, are the edible part of the pomegranate fruit.

While it can be challenging to remove these seeds from the flesh, the work is worth it. Pomegranate seeds are high in calcium, iron, magnesium, phosphorus and potassium. They are also an excellent source of vitamin C and folate.

All of these nutrients work together to help lower inflammation, boost heart health and optimize brain function. Toss them into a salad, blend them into a smoothie or use as a garnish on a dish that needs a little zing.

Pine Nuts

A main ingredient in pesto, pine nuts are rich in protein, iron, and magnesium. They also contain high amounts of vitamin E, which contains valuable antioxidants.

In addition to improving your skin health, these nutrients can also lower your risk of certain conditions, including diabetes and heart disease. Pine nuts are also great for your heart and brain health and can help you control blood sugar levels and weight.

You can eat pine nuts raw or roasted. Either way, these seeds taste delicious sprinkled on a salad or as a soup garnish. One of the most popular ways to enjoy pine nuts is to blend them into a sauce, such as pesto or hummus.

Add Healthy Seeds to Your Next Meal

Sometimes, the smallest foods can pack the biggest nutritional punch. These nine healthy seeds are an easy and economical way to supercharge your health and can be used in many different, delicious ways.

Adding them to your diet is a great first step toward embracing a healthier lifestyle. When you are ready to take a more comprehensive approach to your health, reach out to a partner provider of EVEXIAS Health Solutions, who can show you how to improve your quality of life through integrated therapies, including hormone therapy and peptide therapy. Whether you need help with nutrition, lifestyle management or require a more advanced solution like hormone replacement therapy (HRT), EVEXIAS Health Solutions can help you enjoy greater energy, vitality, and overall wellness.

Find a partner provider near you today to get started.

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