4 Healthy Seeds and How to Add Them to Your Routine

Healthy seeds in wooden spatulas

Are you looking for a simple yet delicious option to add extra nutrients to your diet? Then look no further than seeds! These natural snacks are full of minerals, vitamins, antioxidants, and healthy fats that may leave you full and satisfied. Not only are they tasty, but the nutrients in seeds may carry numerous health benefits. 

Are you excited to try them? Then keep reading as we introduce you to 4 healthy seeds and show you ways to add them to your wellness routine. 

What Are Seeds?

Seeds are produced by a plant’s ovule after fertilization. Some people confuse them with nuts, but the two are botanically different. Seeds are embryonic plants with an outer covering, while nuts are categorized as single-seeded fruits with a hard shell. Healthy seeds and nuts are loaded with nutrients and can add a delicious crunch to almost any meal. 

1. Sunflower Seeds

A small bowl with sunflower seeds

Adding sunflower seeds to your routine may be an easy way to increase your vitamin E, monounsaturated fats, and minerals intake. These seeds are full of antioxidants that might help your body fight free radicals.

An ounce of organic sunflower seeds contains

  • 164 calories
  • 14.4 grams of fat
  • 5.8 grams of protein
  • 0.5 milligrams of copper 
  • 2.4 grams of dietary fiber
  • 63.6 micrograms of folate 
  • 0.4 milligrams of thiamine 
  • 9.3 milligrams of vitamin E 
  • 0.4 milligrams of vitamin B6  
  • 5.6 grams of carbohydrates
  • 91 milligrams of magnesium 
  • 0.5 milligrams of manganese 
  • 14.8 micrograms of selenium 

Benefits of Sunflower Seeds

These healthy seeds may offer various health benefits, including

  • Lower Inflammation

Studies show that nutrients in sunflower seeds may help reduce inflammation in middle-aged and older populations. Lower inflammation may, in turn, reduce the risk of cardiac disease. 

  • Regulate Cholesterol Levels

Studies evaluating the effects of sunflower seeds and almonds in postmenopausal women with type 2 diabetes showed that these ingredients may regulate total cholesterol levels. 

  • Slow Down Alzheimer’s Disease

Sunflower seeds may keep brain cells healthy by providing a rich supply of vitamin E. Studies show this vitamin might help delay the functional decline in Alzheimer’s patients.

2. Pumpkin Seeds

A bowl with pumpkin seeds

One of the most loved healthy seeds is pumpkin seeds. These seeds can be an excellent source of healthy fats and protein. They’re also rich in phosphorus and zinc, which may keep your immune cells functioning.

An ounce of raw pumpkin seeds contains

  • 151 calories
  • 12.8 grams of fat
  • 6.9 grams of protein
  • 4.2 milligrams of iron 
  • 2.1 milligrams of zinc 
  • 0.4 milligrams of copper 
  • 1.1 grams of dietary fiber
  • 5 grams of carbohydrates
  • 0.8 milligrams of manganese 
  • 150 milligrams of magnesium 
  • 14.4 micrograms of vitamin K 
  • 329 milligrams of phosphorus 

Benefits of Pumpkin Seeds

The nutrients in pumpkin seeds might benefit your health in various ways, including

  • Lower Blood Cholesterol 

Phytosterols may lower blood cholesterol levels, and pumpkin seeds are full of them. Studies on these healthy seeds show they might reduce LDL while preventing muscle weakness.

  • Help With Urinary Disorders 

Multiple studies point to the potential role of pumpkin seeds in the possibility of improving symptoms of different prostate and urinary disorders, such as bladder stones and overactive bladders.

3. Chia Seeds

Chia seeds in a white spoon

Chia seeds should be your go-to option if you’re looking for a high-fiber source. A tablespoon of these healthy seeds offers more fiber than a slice of whole-grain bread, not to mention plenty of omega-3 fats and protein.

An ounce of organic chia seeds contains

  • 137 calories
  • 8.6 grams of fat
  • 4.4 grams of protein
  • 177 milligrams of calcium 
  • 10.6 grams of dietary fiber
  • 4.9 grams of omega-3 fats
  • 1.6 grams of omega-6 fats
  • 12.3 grams of carbohydrates
  • 0.6 milligrams of manganese 
  • 265 milligrams of phosphorus 

Benefits of Chia Seeds

Chia seeds also promise a multitude of possible health impacts, including

  • Reduce Inflammation 

Studies suggest the nutrients in chia seeds may increase ALA in your blood. This substance is an omega-3 fatty acid that might help lower inflammation.

  • Regulate Blood Sugar

Research also shows that these healthy seeds may be effective blood sugar regulators that may reduce appetite and lower the risk of heart disease.

4. Sesame Seeds

Sesame seeds in a small wooden bowl

Sesame seeds are a favorite in eastern countries and a fantastic source of vitamins, minerals, and antioxidants. Organic sesame seed oils are also high in selenium which may prevent chronic diseases. 

An ounce of sesame seeds contains

  • 160 calories
  • 13.9 grams of fat
  • 5 grams of protein
  • 4.1 milligrams of iron 
  • 2.2 milligrams of zinc 
  • 1.1 milligrams of copper 
  • 3.3 grams of dietary fiber
  • 273 milligrams of calcium 
  • 0.2 milligrams of thiamine 
  • 6.6 grams of carbohydrates
  • 0.2 milligrams of vitamin B6 
  • 0.7 milligrams of manganese 
  • 176 milligrams of phosphorus 
  • 98.3 milligrams of magnesium 

Benefits of Sesame Seeds

These healthy seeds are well known for their benefits, some of which may include

  • Turn Into Enterolactone

Multiple studies show that gut bacteria might turn sesamin from sesame seeds to enterolactone. This lignin may act like estrogen, and a lack of it may increase the risk of heart disease and breast cancer

  • Improve Osteoarthritis Symptoms

People with osteoarthritis may suffer from symptoms caused by oxidative stress and inflammation. Studies suggest that sesame seeds might reduce these factors and improve symptoms. 

How to Add These Healthy Seeds to Your Routine 

There are various ways you can enjoy the nutrients in seeds. Here are some foods you can enhance with just a tablespoon of them. 


You can easily blend a handful of seeds into your go-to smoothie recipe or try this vegan coconut chia smoothie as a filling breakfast or an energizing snack. 


Desserts are a fun way to get creative with your favorite seeds. Make these nut and seed bars or this delicious coconut mango chia pudding for a sweet afternoon pick-me-up.

Energy Bites

Healthy seeds might be the ultimate energy boosters. Try one of our no-bake carrot cake energy bites with added pumpkin seeds before a workout. They may help you perform at your best. 


Dried fruits and seeds are the perfect yogurt toppers. Just sprinkle chia or sunflower seeds on top of your Greek yogurt to enjoy a nutrient-packed snack.


Seeds are also excellent salad toppers to add an extra crunch to your healthy lunch. Try this roasted pumpkin salad with pumpkin seed pesto dressing to see what all the fuss is about. 

Get the Highest Quality Seeds From Wildly Organic

Are you ready to add these healthy seeds to your diet? Then visit our shop and choose from our collection of organic products. Our delicious goods are USDA certified and non-GMO to help you live the healthiest lifestyle. Shop Wildly Organic now and get free shipping on $49+ orders.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Previous article Raw Vs. Roasted Nuts - What Are the Healthiest Nuts to Eat?
Next article Replace Your Butter With the Healthiest Butter Substitute

Wildly Organic is an independent source for wholesome, organic foods and natural, raw foods and ingredients, the building blocks of a healthy life.