Top 10 best seeds to include in your diet

Top 10 best seeds to include in your diet

Team ErbologyErbology

Seeds are packed full of nutrients, protein, healthy fats – and flavour! We run down the top 10 best seeds to include in a healthy diet.

April 27, 2022 4:56 pm

Thousands of years ago, our ancestors ate seeds seasonally. Our African and Australian forebears would gather seeds to parch, roast or soak in order to better digest them and absorb their nutrients.

Nowadays, we can get our hands on seeds all year round, but they are often overlooked in our diets. We know we should be eating fruits and vegetables, but there is far less information out there about seeds. And, while there’s no officially mandated ‘daily allowance’ of these little kernels of goodness, there are plenty of reasons to make sure you’re eating enough of them.

Seeds are packed full of nutrients. However, we’re not always able to break down and absorb them. The answer? A simple process that our ancestors knew about all those years ago. Soaking the seeds in water, otherwise known as ‘activating’ them, makes their nutrients much more bioavailable to us.(1) That means we can access all the goodness inside seeds more efficiently.

But what are these nutrients, and why should we be bothered about seeds? To answer that question, let’s go right back to the beginning.

What are seeds?

A seed is a developing plant, encased in a protective coating. Given time and the right conditions, it will germinate and grow into a fully-fledged plant.

Sounds simple? It is – but there is quite a bit of crossover between seeds and other food types. Take quinoa, buckwheat or chia, for example. All of these are officially titled ‘pseudocereals’. That is, they are all technically seeds, but we cook, use and consume them like grains.

Seeds are a great source of plant-based protein, making them particularly important for people following a plant-based diet or people who exercise a lot. They also contain a host of other nutrients, varying dependent on the type. They can help you maintain stable blood sugar levels and fight free radicals, which can cause damage to your cells.

Eating activated seeds can help you to digest other foods more easily, and it’s also possible that they help support weight loss (as part of a healthy diet and exercise routine). → View Related Products


chia crackers

10 best seeds for health

Determining a top ten list of the best seeds is a bit like making a list of your favourite ’80s power ballads; it’s somewhat dependent on personal taste.

However, the ones which have made it into our list are also bursting with healthy nutrients and come with their own special benefits. So, without further ado, let’s take a look at our champions and why they have earned a place in our top ten.


ginger orange smoothie

Ginger orange smoothie recipe

"Activating seeds by soaking them in water makes their nutrients more bioavailable to us.(1)"

Heavenly hemp seeds

Hemp is rich in many different beneficial substances including plant protein and vitamin D. However, hemp seed is most remarkable for its optimal 3:1 ratio of omega-6 to omega-3 fatty acids.

Scientists think that an imbalance of fatty acids may lead to the weakening of the immune system and to many diseases common in the Western world, including several types of cancer. On the other hand, getting the balance of fatty acids right is beneficial for your skin, hair, heart health and overall wellbeing.

Gamma-linolenic acid (GLA) is an omega-6 fatty acid present in hemp seeds. It is good at reducing inflammation, which plays a role in many common health disorders. Hemp also contains vitamin E, and you can apply oil made from the seeds to skin and hair to nourish and condition.

Hemp seeds, also known as hemp hearts, can be enjoyed on their own or over salad and soup. We like to add the raw powder to smoothies, in place of a synthetic protein powder. These seeds have a strong, nutty flavour which goes brilliantly in a tahini and garlic sauce, or blended with olive oil and drizzled over roasted vegetables.


best seeds and nuts

Captivating chia seeds

Today, we revere ancient Mayan civilisation as being astoundingly ahead of its time. As it turns out, the wisdom of the Mayans extends to the foods they enjoyed, some of which – like chia – have proven to be extremely good for us.

Chia is a source of soluble fibre, which bulks up the matter in our bowels and slows its movement. This allows us to digest the nutrients from our food more fully.

Chia also expands in our stomach, which helps ward off hunger and makes us feel full for longer. These tiny seeds are also rich in minerals including manganese and magnesium. As if that wasn’t enough, they are a complete plant-based protein, which means that they contain all nine essential amino acids.

Raw chia seed is wonderful in smoothies and baked products. Cold-pressed chia oil has a strong, distinctive flavour and fragrance. It is especially rich in omega-3 fatty acids. → View Related Products

Marvellous milk thistle seeds

Milk thistles are small, pale purple blossoms housed on top of spiky cocoons. Their seeds contain a range of unique attributes.

In particular, milk thistle seeds have impressive stores of silymarin. This is the name given to a group of raw flavolignans (natural acids) found in plants. Research has looked at the ability of silymarin to detoxify the body, especially the liver. Although further research is needed, milk thistle continues to be investigated for its abilities to fight liver diseases. It has been used in