The seeds you should include in your diet

Adding seeds to your everyday meals can help boost your intake of protein, fibre and heart-healthy fats Download the avi file. Here are some specifics on good seeds to include into your diet to enhance your overall wellbeing.


Flaxseeds are a great source of protein, fibre and key micronutrients like manganese, thiamine and magnesium. These seeds are also packed with different polyphenols which act as important antioxidants in the body.

They have shown to assist in reducing blood pressure and even the risk of cancer.

Add flaxseeds to super shakes, wholegrain cereals, salads, salad dressing or sprinkle on cooked vegetables.

Chia seeds

These seeds contain a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats. Chia seeds may also play a role in lowering blood glucose levels and reducing appetite.

Add chia seeds whole or ground to smoothies and juices, into yoghurt or oatmeal, or sprinkled on top of a salad.


Quinoa is prepared and consumed as a grain but is considered a type of edible seed. One cup of cooked quinoa is rich in iron, can promote muscle and nerve function and can keep you regular. Bonus!

This superfood is a plant-based protein and a good source of B vitamins.

Add quinoa to vegetable or chicken broth, salads and wraps. Try sweetening up your quinoa by cooking it like oatmeal.

Pumpkin seeds

Pumpkin seeds are a quick and convenient snack option. They’re rich in nutrients and provide many health benefits including regulating blood sugar, , promoting digestion and even preventing insomnia. These helpers are a good source of polyunsaturated fatty acids and antioxidants and may also help to prevent iron-deficiency anaemia.

Read  Mackerel and avocado wrap

Add pumpkin seeds to salads, veggies or simply roast them for a snack.

Hemp seeds

These are an excellent source of vegetarian protein. Hemp seeds are loaded with vital nutrients. They supply a good amount of protein and healthy fats, manganese, Vitamin E and magnesium.

Hemp seed oil may have a beneficial effect on heart health by increasing the amount of Omega-3 fatty acids in the blood. The anti-inflammatory action of the Omega-3 fatty acids may also help improve symptoms of eczema.

Sprinkle hemp seeds whole or ground in your cereal or yoghurt. You can add them to smoothies and salads too. Challenge yourself by making your own hemp milk at home using whole seeds.