Why You Should Be Eating Seeds Every Day—and How to Start

Seeds are a simple food, but when you eat them regularly, they can have some pretty significant health benefits. In fact, seeds—including pumpkin, chia, flax, poppy, hemp, and sunflower—can support everything from digestive to brain to heart health, and can even reduce the risk of chronic diseases. Best of all, it’s incredibly easy to start eating more seeds. Find some of our top tips and recipes below.

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Is it healthy to eat seeds every day?

Seeds are nutrient-dense, which makes them a beneficial addition to your daily diet. They contain fiber, which is essential for gut and digestive health; healthy fats, which support brain and heart health; protein, which is essential for muscles and bones; and antioxidants, which help to protect our bodies from harmful, disease-causing oxidative stress.

There are many different types of seed, but nearly all of them boast a pretty impressive nutritional profile. Take flaxseeds, for example. Just one tablespoon contains around two grams of omega-3, which is a multi-tasking healthy fatty acid that can help reduce blood pressure, improve cognitive function, and reduce chronic inflammation.

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Pumpkin seeds are another great ingredient to keep in your daily or weekly rotation. They’re also packed with essential vitamins, minerals, fatty acids, and antioxidants like carotenoids and phenolic compounds, which may help to reduce the risk of diseases like cancer.

“While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet may reduce the risk of cancer,” Nicola Shubrook, RNutr, writes for BBC Good Food. “Diets rich in pumpkin seeds have been associated with a reduced risk of certain cancers including that of the breast, prostate, and colon.”

To highlight a few more specific benefits, poppy seeds are rich in calcium, phosphorus, and polyphenols, which have antioxidant and anti-inflammatory benefits. Hemp seeds are another great source of omega-3, and they also contain vitamin E and phenolic compounds.

5 ways to get more seeds into your diet, with recipes

If you’re looking to reap the nutritional benefits of seeds, it’s incredibly easy. You can sprinkle them on everything from smoothie bowls to tofu scramble. Find some of our favorite ways to eat more seeds below, complete with delicious vegan recipes, too. 

Dreena Burton

1 Sprinkle them on pasta

Pasta is a favorite for many people all over the world. It’s quick, it’s easy, and it’s versatile. Whatever your favorite way to cook pasta, whether it’s a hearty mac and cheese or an aromatic arrabbiata, remember to complete the dish by sprinkling a few seeds of your choice on top. Not only are they nutritious, but they’ll also add a satisfying crunch.
Try it in a recipe: Lemony Pumpkin Seed Pesto Pasta

Kerstin Rodgers

2 Cook them into waffles

When it comes to brunch, you can’t beat an indulgent plate of waffles. Next time you’re cooking some up on a Sunday morning, add some extra nutrition by mixing some poppy seeds into the batter. They’ll also add a nice pop of nutty flavor and a pleasant crunchy texture.
Try it in a recipe: Vegan Poppy Seed Waffles With Blueberries and Orange Zest

Ignacio ‘Nacho’ Urquiza

3 Enjoy them in a dip

Seeds can add a nice crunch to your favorite dip, whether it’s hummus, guacamole, or tzatziki. But they’re not just a great topping, you can also go the extra mile by blending them into the mix, too. They’ll bring a pleasant velvety texture, as well as extra nutritional value.
Try it in a recipe: Vegan Pepita-Chile Seed Dipping Sauce

Norwegian Baking through the Seasons

4 Bake them into bread

Seeded bread is one of the best ways to enjoy the benefits of seeds. But while it’s easy to head to the store and grab a ready-made loaf, you can also make your own from scratch. It’s more satisfying and it’s preservative-free, too.
Try it in a recipe: Homemade Vegan Hearty Seed Bread

JB Douglas

5 Use them as a salad topping

Whether you like fruit salads, Caesar salads, wedge salads, or warm leafy green salads, a sprinkle of seeds on top can bring a pleasant added layer of crunch and nutrition. It’s a total win-win.
Try it in a recipe: Mandarin Kohlrabi Salad With Poppy Seeds