They may be tiny, but seeds pack a powerful punch. Flax, pumpkin, sesame, and hemp—these humble kitchen staples are some of the most nutrient-dense foods you can eat. Rich in healthy fats, fibre, protein and essential minerals, they’re an easy way to boost the nutrition in just about any meal or snack.
Let’s dig into why these little wonders are worth sprinkling, stirring, and snacking on.
Flax Seeds: Fibre Power + Hormone Helper
Flax seeds are famous for their high content of soluble and insoluble fibre, which helps support digestion, blood sugar balance, and heart health. But they also shine for another reason—lignans, plant compounds that may help support hormone balance, particularly during PMS or menopause.
They’re also a source of plant-based omega-3 fatty acids (ALA), a must-have for brain, skin, and heart health—especially important if you don’t eat fish.
How to use them:
Always grind them before eating (your body can’t break down the whole seed) to unlock their full nutritional potential. Try adding them to smoothies, oatmeal, baked goods, or sprinkled on yogurt or salads. Or, make it easy with ready-to-use products made with high-quality flax, like ground flax from Omega Nutrition or Manitoba Harvest, or seed-packed snacks like Eve’s Crackers—perfect for on-the-go fuel with all the benefits built right in.
Pumpkin Seeds: Zinc + Magnesium for the Win
Also known as pepitas, pumpkin seeds are loaded with magnesium—a key mineral that helps with everything from sleep and muscle function to stress resilience. They’re also one of the best plant-based sources of zinc, which is essential for immune health and skin repair.
Plus, they offer a good dose of plant-based protein and iron, making them a great snack for energy and recovery.
How to use them:
Enjoy them toasted with a little sea salt, tossed into trail mix, blended into seed butter, or as a crunchy topping on salads, soups, or roasted veggies.
Sesame Seeds: The Calcium Secret
Don’t let their size fool you—sesame seeds are surprisingly rich in calcium, especially when eaten in the form of tahini (sesame seed paste). They also contain phytosterols, compounds that may help manage cholesterol levels.
Sesame seeds have been a staple in traditional diets for centuries and are rich in healthy fats and antioxidants, especially sesamin, which may support liver function and hormone balance.
How to use them:
Drizzle tahini on everything—bowls, toast, roasted veggies—or use it to make creamy dressings and dips. Sprinkle the seeds over stir-fries, baked goods, or avocado toast for extra crunch.
Hemp Seeds: The Perfect Protein
Soft, nutty, and easy to digest, hemp seeds are a complete protein, meaning they contain all nine essential amino acids your body can’t make on its own. They’re also rich in omega-3 and omega-6 fats in the ideal ratio to support brain, skin, and joint health.
They’re a great go-to for anyone eating more plant-based, offering protein, fibre and key minerals like iron, zinc, and magnesium.
How to use them:
Blend into smoothies, stir into yogurt, sprinkle on salads, or mix into energy balls and granola. Bonus: they don’t need to be ground to be absorbed like flax does.
Seeds may be small, but they’re one of the easiest ways to level up your nutrition. Keep a few jars stocked in your pantry and toss them into your daily routine—your body (and tastebuds) will thank you.
