What do you get when you combine healthy fats with fiber, antioxidants, vitamins and minerals? If you said, “nuts,” you wouldn’t be wrong. But the answer I was thinking of was seeds.  

Seeds are a category of natural food that people often forget about. But that’s a mistake, because seeds are the unsung hero of plant-based nutrition. 

Read on to learn why adding more seeds to your diet is a very good idea, and how to work them into meals and snacks. 

What are the different types of seeds?

The most common ones here in the U.S. include: 

• chia   
• flax   
• hemp   
• poppy 
• pumpkin (also known as “pepitas”) 
• sesame  
• sunflower   

What’s the best kind of seed to eat?

Different seeds offer different nutrients.  

Chia seeds, for instance, contain omega-3 fatty acids, which can reduce inflammation. 

Sunflower seeds, on the other hand, contain magnesium, which affects blood pressure, metabolism and muscle function.  

Pumpkin seeds are a good source of iron, which the body needs to make hemoglobin. 

Seeds are also an excellent source of plant-based protein. Each tablespoon contains about two grams of it. Seeds are rich in fiber, too, which supports bowel health and regularity.  

That’s why it’s best to consume a variety of seeds. No one particular seed is “better” or “healthier” than any other. 

How many seeds should I eat?

As with nuts, one ounce — or a small palmful — is considered a single serving size. But seeds can be much smaller than nuts. And some, like chia seeds, are really tiny. So, the biggest difference between nuts and seeds is the number you get per serving. 

Try to work at least one or two servings of seeds into your diet each day. 

What about seed oils?

The oils you get from seeds contain naturally unsaturated fat, so they can be part of a heart-healthy diet. These include: 

• Rapeseed oil (the edible form is known as “canola”) 
• Safflower oil 
• Sesame seed oil 
• Sunflower seed oil 

Seed oils are usually best for cooking, but keep in mind that if you don’t consume the seed itself, you won’t get the benefit of all that fiber. 

How can I work more seeds into my diet?

• Mix seeds into oatmeal, cereal or yogurt for an extra bit of crunch. 
• Sprinkle seeds on top of salads or sweet potatoes.  
• Blend seeds into fruit smoothies.
• Add some texture to a piece of toast with a swipe of nut butter and a handful of seeds. 
• Pair a serving of seeds with an apple or some peanut butter. 

Starla Garcia is a senior clinical dietitian at MD Anderson.  

Request an appointment at MD Anderson online or call 1-877-632-6789.