The surprising health benefits of eating seeds

Decades ago, nutrition researchers demonstrated that consuming more saturated fats is associated with poorer health outcomes, particularly an increased risk of heart disease.

This discovery encouraged many people to adopt low-fat diets. In response, food manufacturers created “low-fat” versions of all of their products.

As time went on, it became clear that a low-fat diet didn’t necessarily protect heart health. Why is this?

Sadly, the “fat = bad” myth persists to this day, meaning that many people avoid foods like nuts and seeds because they are high in fat. It’s true that they do contain relatively large amounts, but they are predominantly healthy fats.

Let’s have a quick recap on the types of fats:

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Types of fat explained

All fats consist of long strings of carbon and hydrogen. 

Fats can be divided into subtypes depending on how they’re linked together. In particular, how many double bonds there are between molecules.

Although the presence or absence of double bonds seems like an academic difference, it makes a real difference to how the fat impacts your health.

Saturated fats tend to be linked to worse health outcomes, whereas unsaturated fats — like those in seeds — are more often linked to better health.

What nutrients are in seeds?

There is a wide variety of seeds to choose from, and all have different types and levels of nutrients. However, in general, they’re rich in:

• Fiber: Vital for healthy digestion and for feeding your gut microbiome. Around 90% of us don’t consume enough fiber.

• Protein: For building muscle and most other tissues of the body.

• Unsaturated fats: “Good” fats that support heart and brain health.

• Potassium: Supports nerve and muscle function.

• Calcium: Promotes healthy teeth and bones.

• Magnesium: Supports healthy muscles, nerves, and bones.

• Vitamin E: Helps maintain healthy skin and eyes and supports immune health.

• Polyphenols: Bioactive plant compounds that support gut health and feed your gut microbiome.

What are the health benefits of eating seeds?

To date, several meta-analyses have investigated the potential health benefits of consuming seeds.

One of these meta-analyses re-analyzed data from:

• 45 prospective cohort studies: In these studies, scientists follow a large group of people, typically for several years. 

• 21 randomized controlled trials (RCTs): These are smaller studies run over just a few days or weeks. They are much more tightly controlled.

All of the above studies looked at how eating whole grains (a type of seeds) influences heart health, weight gain, and type 2 diabetes.

In the prospective cohort studies, participants were followed for 8 to 13 years. The scientists compared people who never or rarely consumed whole grains with those who consumed 48–80 grams of whole grains per day. 

In the RCTs included in the meta-analysis, scientists measured levels of compounds in the blood before and after eating seeds. Taken together, they show that eating seeds is associated with lower blood levels of:

• glucose

• total cholesterol

• LDL “bad” cholesterol

This is important because we know that, in general, lower levels of these compounds in the blood are associated with better health.

Next, we’ll briefly look at the health effects of three specific types of seeds: flaxseeds, chia seeds, and sunflower seeds:

Flaxseed

A meta-analysis of 16 RCTs, including data from 1,302 participants, concluded that flaxseed consumption significantly reduced blood pressure. The most pronounced effect was observed in trials lasting 12 weeks or more.

Yet another meta-analysis looked at levels of fat in participants’ blood. After reanalyzing 15 RCTs, they concluded that flaxseeds:

• Lowered triglycerides: High levels of this fat are linked to heart disease.

• Lowered total cholesterol.

• Lowered apolipoprotein-B: A marker of “bad” cholesterol levels.

• Increased apolipoprotein-A: A marker of “good” cholesterol levels.

Chia seeds

A 2024 meta-analysis explored whether chia seeds could support cardiometabolic health. The authors accessed data from a total of 10 RCTs.

Unlike flaxseeds, the scientists couldn’t find significant effects of chia seeds on blood fat or glucose levels.

However, other markers of inflammation — interleukin-6 and tumor necrosis factor-alpha — were unchanged.

Another review and meta-analysis published in the same year also identified a positive effect on blood pressure, but they also found reductions in other markers of poorer health:

• LDL “bad” cholesterol

• triglycerides

 We need more research on chia seeds, but their benefits for blood pressure seem to have the best evidence so far.

Sunflower seeds

There has been less research into the health benefits of sunflower seeds than flaxseeds or chia seeds. 

However, in one RCT, 100 participants with obesity were given sunflower seed extract or a placebo once daily for 12 weeks. By the end, those taking the sunflower seed extract had lost more fat mass than those taking a placebo.

We shouldn’t get too excited, though. Those in the placebo group lost 0.1 kg (3.5 ounces) of fat, while those in the sunflower group lost 0.9 kg (less than 2 pounds). Not a huge effect over 12 weeks. 

However, those taking the sunflower seed extract only had half a gram of seeds per day, which is tiny. The effect may be more pronounced if the dosage were higher; however, further research is needed to confirm this.

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Easy ways to increase your seed intake

Overall, there’s good evidence that seeds, in general, can support good health. So, it’s worth adding them to your diet if you don’t already eat them.

Additionally, most people don’t consume the recommended 30 g of fiber daily. Regularly consuming seeds can really help you toward your target. Below is the fiber content per 10 g of seeds (roughly one tablespoon):

• Chia seeds: 3.4 g

• Flaxseeds: 2.7 g

• Pumpkin seeds: 1.8 g

• Sesame seeds: 1.4 g

• Sunflower seeds: 0.9 g

Thankfully, it’s very easy to incorporate seeds into your diet. A bag of mixed seeds is relatively low-cost, and they can be sprinkled on or added to pretty much any meal, including:

• natural yogurt

• soups

• stews

• salads

• curries

• pancakes

• homemade bread and cakes