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The Top 5 Healthiest Seeds

Written by Dr. Group, DC Founder
Chia seeds are one of the healthiest seeds you can eat.

I previously posted my list of different types of nuts that are healthy and nutritious. Like nuts, seeds are a vital part of our diet. Seeds are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free.

Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts can prevent weight gain, the development of heart disease, and the accumulation of LDL cholesterol.

If you are going to add seeds to your diet, I would recommend that you eat only organic seeds in their raw state. I try to avoid irradiated or roasted seeds and stick with raw seeds.

The Top 5 Healthiest Seeds

In no particular order, here is my list of the five healthiest seeds you should add to your diet.

1. Hemp Seeds

Hemp seeds are truly a superfood, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a 3:1 omega-6 to omega-3 oil ratio, they are also an excellent source of gamma-linolenic acid.

Containing ten essential amino acids, hemp seeds contain more than thirty percent pure protein, making them an excellent daily protein source. They also contain 40 percent fiber — the highest amount of any grain on earth — and contain disease-fighting phytosterols. Hemp seeds, and even hemp milk, support heart health and can provide nutritional support against many unpleasant health conditions.

2. Sunflower Seeds

Sunflower seeds are the perfect phytochemical-rich seed for those of us looking to lose weight as they promote healthy digestion and increase fiber intake.

Sunflower seeds are extremely rich in folate, an important nutrient for women. They are packed full of good fats, antioxidant-rich vitamin E, selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.[1]

3. Sesame Seeds

Traditional societies have touted the positive benefits of this seed for thousands of years. Sesame seeds are high in calcium, magnesium, zinc, fiber, iron, B1, and phosphorus.

Sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignin, these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health concerns, including PMS.

4. Pumpkin Seeds

The components of pumpkin seeds may stop the triggering of excess cell proliferation in the prostate.[2] Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune system activity and disease-fighting capacities.

Pumpkin seeds are also high in omega-3 fatty acids and zinc, two important nutrients that support skeletal health. Finally, pumpkin seeds are high in phytosterols, plant components that aid in keeping stable levels of cholesterol and enhanced immune system response. They promote a healthy prostate! Try Global Healing's Organic Prostrex® for excellent nutritional support for the prostate.

5. Chia Seeds

Yes, these are the same seeds you used for sprouting your Chia pet, and they are good for your health! Extremely tiny, yet very potent, chia seeds are packed full of fiber, protein, nutrient oils, various antioxidants, and even calcium.

Chia seeds stabilize the blood sugar, promote heart health, and support weight loss. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34 percent pure omega-3 oils.

The Benefits of Eating Seeds

I love to eat raw seeds and nuts. I eat them on a daily basis and they give me more natural energy than any other food. They're great if you want a quick, healthy snack that is still low in calories. There are many types of seeds that I left off this list, but the seeds listed above are my favorites.

References (2)
  1. Annie Bell Muzaurieta. Top 10 Vitamin E Foods, for Radiant Skin. The Daily Green.
  2. Katherine M. Phillips , David M. Ruggio , Mehdi Ashraf-Khorassani. Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States. J. Agric. Food Chem. 2005 November 8. 53 (24), pp 9436–9445 DOI: 10.1021/jf051505h.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.


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