7 of the Healthiest Seeds You Can Eat (and Some Ways to Eat Them!)

healthiest seeds

Seeds — what they lack in size, they MORE than makeup for in nutritional value! Here are 7 of the healthiest seeds you can eat to give you an extra nutritional boost!

You can listen to us discuss these “fab 7” seeds below or read on for a quick review of what we discuss:


7 of the Healthiest Seeds

  1. Flaxseed

I (Vickie) eat flaxseed pretty regularly. Our local grocery store’s organic brand offers instant oatmeal with added flax, which makes it super easy to add flax to my diet.

Another easy way to consume flaxseed is in a smoothie. A high-powered blender like our smoothie doesn’t result in a gritty drink. 


Benefits of Flaxseed

    • Great source of Omega-3 fatty acids
    • Good source of healthy fats
    • Good source of fiber


Some Ways to Eat Flaxseed

    • Added to smoothies
    • Mixed into cooked oatmeal
    • Added to quick bread batter
Bob's Red Mill Organic Whole Ground Golden Flaxseed Meal
  • Ingredients: Organic ground golden flaxseed
  • USDA Organic. All-natural. Gluten-Free. Provides fiber, lignans & Omega-3 fats.
  • Flaxseed meal has a robust nutty flavor
  • Makes a great egg substitute for most recipes.
  • Keep best refrigerated or frozen for longer product life

Buy on Amazon!


  1. Pepita (Pumpkin Seeds)

I love pumpkin, so I’m a little embarrassed to say that I only recently discovered the yumminess of pumpkin seeds

In addition to being yummy, pumpkin seed nutrition is impressive. 

Terrasoul Superfoods Organic Pumpkin Seeds, 2 Lbs - Premium Quality | Fresh | Raw | Unsalted
  • Terrasoul Superfoods Organic Pumpkin Seeds (Pepitas), 2 Pounds
  • USDA Certified Organic, Non-GMO, Raw, Gluten-Free, Vegan
Buy on Amazon!


Benefits of Pepita

    • The ONLY alkaline-forming seed. Many foods these days produce acid, which leads to inflammatory responses in the body. Eating pumpkin seeds can help to “alkalize” your body and protect against disease. 
    • High in antioxidants
    • VERY high in magnesium 
    • High in fiber
    • Can lower blood sugar levels
    • Good source of iron
    • Good source of zinc


Some Ways to Eat Pepitas

    • Sprinkled on salads
    • Roasted (we are including a video from Minimalist Baker to show you how to roast pumpkin seeds) 
    • Added to quick bread batter
    • In granola (many store-bought granolas already contain pumpkin seeds)



  1. Chia Seeds

Episode 227 of the podcast was entirely focused on “ch-ch-ch-chia seeds”! 


Benefits of Chia Seeds

    • A great source of omega-3
    • Help to raise your HDL (good cholesterol) 
    • Great source of fiber
    • Great source of protein
    • Loaded with antioxidants


Some Ways to Eat Chia Seeds

    • Added to smoothies
    • Chia Seed Pudding (recipe from Cookie + Kate). This is a GREAT, healthy breakfast or snack! 
    • Added to your favorite homemade salad dressing
    • Added to breadcrumb coating for tofu, veggies, etc.
Bob's Red Mill Organic Chia Seeds, 12 Oz,
  • One, 12 oz. bag
  • Manufactured in a dedicated gluten-free facility; R5-ELISA tested gluten-free
  • Excellent source of dietary fiber
  • Ancient energy food

Buy on Amazon!


  1. Sesame 

To be completely honest, sesame seeds aren’t my favorite. I will eat them, but when Larissa cooks with them she tends to use less just because I’m not a huge fan of the taste.

What I AM a huge fan of is their health benefits, which is why I still eat sesame. 


Benefits of Sesame Seeds

    • Good source of fiber
    • Great source of protein
    • Good source of B vitamins
    • Reduces inflammation
    • Bone health


Some Ways to Eat Sesame Seeds

    • Roasted and sprinkled over salads
    • Sesame oil
    • In hummus
    • Added to dressings and marinades
Naturevibe Botanicals Organic Sesame Seeds
  • Gluten-Free & Non-GMO
  • Unhulled
  • Keto-friendly


  1. Hemp Seeds

Hemp seeds are considered a superfood by many because of its high nutritional value. 

Before we became vegetarians I wasn’t very familiar with hemp…I primarily associated it with marijuana. 

While hemp and marijuana come from the same plant, Cannabis Sativa, hemp does not contain THC, which is the mind-altering substance found in marijuana. (Note: Athletes or others required to take drug tests should buy hemp seeds from trusted sources to ensure there isn’t the possibility of cross-contamination with THC). 


Benefits of Hemp

    • Protein (3 tablespoons has about 10 grams!) 
    • Good source of omega-3 fatty acids
    • Fiber (purchase unhulled seeds for an extra fiber boost)


Some Ways to Eat Hemp Seeds

    • Smoothies
    • Hemp Milk (recipe from Detoxinista for homemade hemp milk)
    • Mixed with rice
    • Sprinkled on salads
    • Mixed into oatmeal
Navitas Organics Hemp Seeds, 8 oz. Bag — Organic, Non-GMO, Low Temp-Hulled, Gluten-Free
  • Navitas Organics Hemp Seeds are a powerhouse of nutrition—providing substantial essential minerals, fiber and protein.
  • Containing all 9 essential amino acids, Hemp Seeds are one of nature's only plant-based complete proteins.
Buy on Amazon!


  1. Sunflower 

Sunflower seeds were probably the very first seeds I ever ate! 


Benefits of Sunflower Seeds:

    • High in the powerful antioxidants vitamin E and selenium 
    • High in magnesium 
    • High in copper, which may aid in energy levels and boost overall brain health
    • Good for bone health


Some Ways to Eat Sunflower Seeds:

    • Roasted
    • Sprinkled on salads
    • In Granola
    • Added to quickbread batter
Terrasoul Superfoods Organic Hulled Sunflower Seeds, 2 Pounds
  • Terrasoul Superfoods Hulled Sunflower Seeds (Organic), 2 Pounds
  • USDA Certified Organic, Non-GMO, Raw, Gluten-Free, Vegan
Buy on Amazon!


  1. Cumin Seeds

While most people think of cumin in its ground form, it actually starts out as seeds. Cumin has been added to foods for thousands of years and has a nutty, spicy taste.


Benefits of Cumin: 

    • Great for stomach health and digestion
    • Rich source of iron
    • May lower cholesterol levels
    • Helps lower inflammation 


Some Ways to Eat Cumin Seeds:

Note: Since we’re talking about seeds in this episode, these suggestions apply to the seeds only. When cumin seeds are used in a recipe, they typically need to be added sooner in the cooking process so that the seeds have time to release their flavor.

Naturevibe Botanicals Whole Cumin Seeds
  • Cumin is a spice made from the seeds of the Cuminum cyminum plant. Many dishes use cumin, especially foods from its native regions of the Mediterranean and Southwest Asia.
  • Organic
  • Gluten-free
Buy on Amazon!


So know that you know at least 7 of the healthiest seeds you can eat along with a few ways to eat them, it’s time to get eating or in some cases, drinking them if you’re mixing them up in a smoothie!

I consume just about as many seeds by drinking them as I do by eating them.

If you’re not familiar with how to make some great tasting healthy smoothies or just looking for some new smoothie recipes here is one of our favorite books for getting started.

ir?t=vegezen 20&language=en US&l=li2&o=1&a=B07QN179C5

Please note that some of the links on this page may be affiliate links and, at no additional cost to you, we will earn a commission if you decide to make a purchase after clicking through to the product using the link we have provided. We never recommend or provide affiliate links to products or services we do not use ourselves or that come from a trusted resource. Our ultimate goal is to provide helpful products and advice to you, our readers, and listeners.


A Special Thanks To Our Sponsors:

The Golden Apple Roundtable | Our Supporters on Patreon
  • Patreon is a simple way for listeners to contribute to Vegetarian Zen every month.
  • Pledge levels start as low as $1 a month. Pledge $5 or more and you’ll receive some sweet Veg Zen swag…t-shirts, stickers, magnets, grocery bags, and more!
  • By becoming a sponsor on Patreon, you are automatically inducted into our prestigious Golden Apple Roundtable!


Further Reading and Resources Used for this Episode:


Thanks for listening!

Peace and Veggies,
Vickie and Larissa

Scroll to Top