What are the best seeds to include in a healthy diet?

Best Seeds to Include in Your Diet

Include nuts and seeds 4-5 times per week as part of a healthy dietary pattern, with specific emphasis on almonds, walnuts, peanuts, sunflower seeds, flaxseed, and chia seeds. 1, 2

Recommended Frequency and Portions

The DASH eating plan, endorsed by the American Heart Association and American College of Cardiology, recommends 4 meals per week of nuts and seeds, which translates to approximately 4-5 servings weekly. 1, 2 A standard serving consists of:

• 1/3 cup (1/2 oz) of nuts
• 2 tablespoons of seeds
• 2 tablespoons of peanut butter 1

Multiple international dietary guidelines from the United States (2020), Canada (2019), France (2019), New Zealand (2020), and Kenya (2017) consistently recommend regular consumption of nuts and seeds as part of protein foods or as standalone dietary components. 1

Top Seeds to Prioritize

Flaxseed

Flaxseed is the most concentrated plant-based source of omega-3 fatty acids and dietary lignans. 1 To maximize nutritional benefits:

• Use whole seeds rather than oil alone to obtain both omega-3 fatty acids and fiber 1
• Break the seed coat through grinding or soaking to liberate the omega-3 fatty acids 1
• Consume or refrigerate shortly after grinding due to high oxidation propensity 1

Chia Seeds

Chia seeds contain approximately 65% omega-3 fatty acid (α-linolenic acid) of their total oil content, making them an exceptional omega-3 source. 3 They provide:

• High concentrations of antioxidants including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol 3
• Significant dietary fiber beneficial for digestive health and diabetes control 3, 4
• Gluten-free protein, vitamins, minerals, and phenolic compounds 3
• Scientifically established benefits for controlling diabetes, dyslipidemia, hypertension, and providing anti-inflammatory and antioxidant effects 3, 4, 5

Nuts (Almonds, Walnuts, Peanuts, Hazelnuts)

France's National Nutrition Program specifically recommends consuming a small handful of nuts daily. 1 The DASH eating plan includes almonds, filberts (hazelnuts), mixed nuts, peanuts, and walnuts as rich sources of energy, magnesium, protein, and fiber. 1

Sunflower Seeds and Sesame Seeds

These seeds are included in the DASH eating plan and multiple international guidelines as valuable protein and nutrient sources. 1, 6 They contain fat-soluble bioactives, polyphenols, and demonstrate significant antioxidant activities. 6

Nutritional Rationale

Seeds provide exceptional nutritional density with fiber, protein, and monounsaturated/polyunsaturated fats. 7 When consumed as part of a healthy diet, seeds help:

• Reduce blood sugar levels 7
• Lower cholesterol 7
• Decrease blood pressure 7
• Provide cardiac and hepatic protective effects 3

The specialty seeds (black cumin, chia, hemp, flax, perilla, pumpkin, quinoa, and sesame) contain numerous fat-soluble bioactives and polyphenols with demonstrated bioavailability in humans and promising health benefits. 6

Integration into Dietary Patterns

Seeds should be incorporated as part of the protein foods group, which should constitute approximately 1/4 of your daily diet according to Canada's Food Guide. 1 The United States Dietary Guidelines (2020) recommend consuming 5 1/2 ounces daily of protein foods, which includes nuts, seeds, beans, peas, lentils, and soy products. 1

Kenya's National Guidelines specifically recommend consuming nuts and edible seeds at least 4 times weekly, alongside other protein sources. 1

Common Pitfalls to Avoid

• Do not rely solely on seed oils—whole seeds provide fiber and additional nutrients that oils lack 1
• Avoid seeds processed with added salt, sugar, or unhealthy fats—choose raw or dry-roasted varieties 1
• Do not consume flaxseed oil that has been exposed to air for extended periods due to rapid oxidation 1
• Limit portion sizes—while nutritious, seeds are calorie-dense and should be consumed in recommended amounts 1