Fruits and vegetables tend to get all the recognition, but edible seeds can also make significant additions to a balanced and nutritious diet. Because seeds eventually develop into complex plants, they often contain high quantities of nutrients to foster such development. To better understand these beneficial food sources, consult this guide to the many edible seeds to consider adding to your diet.
Please note that nothing posted on this site should ever be used as a guidance or as a substitution for medical advice or care from your doctor or other qualified clinicians. Always seek a professional when it comes to your health.
Edible Seeds to Add to Your Diet
I’ll be the first to admit that I love eating edible nuts. So much so that sometimes, I have to literally get them out of my sight because I can’t stop snacking.
One way that we add seeds into our active family lifestyle is that we pack up seeds for ourselves when we’re on the go. We snack on seeds when we’re biking, camping, hiking, kayaking and exploring the great outdoors. I find that when I have seeds to snack on while exerting energy, I often feel full and satisfied to continue exploring or working out. Plus, they don’t have to be kept any certain temperature so they make for great snacks to pack up and take with you wherever you might go.
But before diving into the list, let’s look at a few common questions that people tend to have when it comes to edible seeds and nuts.
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What exactly is an edible seed?
It’s just like it sounds. An edible seed is a seed that can be eaten by a human. Edible seeds are often high in nutrients or protein and can be a good addition to many meals to add in some extra value and nutrients.
Are seeds as good for you as nuts?
Both are a great way to increase protein and vitamins in your daily diet. And if you’re looking at the fat content that you’re eating on a daily basis, eating seeds and nuts are considered a healthy food that can provide your body with many great benefits. Both have their own benefits that are different from one another.
I’ve hightlighted 6 different seeds below that can be a great substitute or option if your’re wanting to change things up. Seeds can be a great food to add into a lot of varying recipes and simple to eat on their own. I like to shake things up a bit and keep my tastebuds guessing by switching out the seeds (and sometimes nuts) that I’m consuming on a daily basis.
How many seeds should I eat per day?
Just like anything in life, moderation is the key. There is a reason that you should follow the suggested serving sizes that you’ll find on the outside of all the seed and nut packages.
Eating too many seeds and nuts can cause upset tummies in certain cases so that’s just something to be prepared and ready for. You can always try a superfood addition to help create a better gut for yourself.
What are the healthiest seeds and nuts to eat?
While we’re focusing on just a few edible seeds here below to highlight, there are actually a wide variety of nuts and seeds that can be a great addition to your diet.
- Almonds
- Pistachios
- Pumpkin Seeds
- Cashews
- and all of the other edible seeds that are listed below!
These are just a few of the seeds and nuts that you should consider adding to your diet but there are others out there as well.
Is eating too many seeds bad for your health?
There has actually been a lot of debate on this topic. Doctors have stated that eating seeds could lead to an infection in the colon which could lead to further issues, but the link between this and those who consume seeds isn’t proven as of now.
The reason why this is often questioned by people is because most seeds tend to be rich in fiber which is often great for healthy lifestyles as well.
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Delicious and nutritious edible seeds
Below you’ll find a list of nuts that are delicious and a simple addition to add some benefits to your daily eating habits.
Hemp seeds
Also known as hemp hearts, hemp seeds are packed with a range of nutrients. Just one tablespoon of hemp seeds contains nearly seven grams of protein. They also include essential fatty acids and all nine essential amino acids. Due to their high nutritional quality, these nutty-flavored seeds have a variety of health benefits as well,
And if you’re worried that they’re linked to the marijuana plant in the way that you’re going to fail a drug taste after eating hemp seeds, don’t worry – you won’t. They might be from the plant but they’re from a part of the plant that doesn’t alter your mental status or give you that “high” feeling or effect.
Quinoa
Quinoa closely resembles a grain, but it’s actually a seed. As such, it works well as a healthy, gluten-free alternative to pasta or other grains. Quinoa is loaded with protein (eight grams per cup), and it contains high quantities of other nutritious components such as fiber and iron.
We’ve gotten into a habit of cooking up quinoa instead of rice or pasta when we want to change up dinner. It offers more protein and honestly, I like the texture of it as well.
Sunflower seeds
Sunflower seeds are a renowned snack for baseball fans and players alike. In addition to being tasty, they’re also very nutritious. Sunflower seeds are an excellent source of vitamin E—which supports immune function and heart and eye health—as well as iron, calcium, potassium, and phosphorus. They also contain healthy fats such as monounsaturated and polyunsaturated fatty acids too.
Eating sunflower seeds is not only delicious, but it’s addictive as well. I can’t tell you how many pounds of sunflower seeds I went through throughout my high school softball years. We literally had a 5-gallon bucket full of seeds that we’d take with us to each and every game.
Who knew that we were actually added a great seed to our daily lives!
Chia seeds
Chia seeds aren’t just used to simulate hair on fun figurines—they also make a great addition to a healthy diet. These tiny seeds are full of omega-3 fatty acids, antioxidants, iron, fiber, and calcium. Common ways to eat chia seeds include blending them in smoothies, grinding them, or soaking them in water or milk.
I also like to add them to my yogurt and eat them as well. It’s a super simple way to get some more iron and fiber into my daily diet.
Flax seeds
Flax seeds contain an impressive array of nutrients such as dietary fiber, omega-3 fatty acids, vitamins B1 and B6, folate, calcium, and healthy fats. For your body to absorb these incredible properties, it’s important to grind flax seeds before you eat them. If you don’t, their hard shell will prevent your body from absorbing their nutrients, and they’ll be harder to digest.
I’ve bought these at the store and these are something that you can easily add to your yogurts as well. Who knew that yogurt was such an awesome carrier for helping to consume all these delicious edible seeds?!
Pumpkin Seeds
Not only are pumpkin seeds super delicious, but they add a good source of iron, calcium, protein and unsaturated fats. And the great thing about pumpkin seeds is that they’re super simple to prepare.
One of our favorite ways to eat pumpkin seeds is to roast them in the oven. If you have a leftover pumpkin on hand, you can easily roast the seeds yourself!
Start by taking out the pumpkin seeds and washing them off. Then, dry them off and mix them with a tablespoon or two of olive oil and a little bit of salt. Once covered, lay them flat on a baking sheet and put them in the oven for about 45 minutes or so at 300 degrees.
Once done, take them out of the oven, let them cool and enjoy! (You can easily make these using butter and a tad bit of sugar or honey and cinnamon as well!)
Simple Ways to Add Edible Seeds Into Your Diet
If you don’t like the thought of just eating seeds as they are, here are a couple of ideas on how you can still get some of that superfood power into your life!
Looking for a fun new addition to your salad? Try these Raw Superfood Salad Toppings!
Who says that you have to choose just one seed to eat? This Super 5 Seed Mix gives you a big punch of delicious and edible seeds!
As you can tell, there are a lot of great ways to get more seeds into your diet. The more that you know the benefits of eating them, the more creative the ways you just might think of!
Do you have any tips for consuming more edible seeds?
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