7 Super Seeds With Health and Body Benefits

Share it:
7 Super Seeds With Health and Body Benefits

Suddenly, seeds are everywhere—beverages, bars, you name it. For little guys, seeds are nutritional powerhouses. But which ones deliver the health and body benefits you crave most?

Here, your guide to the nutritional powerhouses.

Pomegranate for Slimming

pomegranate seeds

Nature’s “sweet tarts”—the juicy seed is a low-cal winner. It’s packed with antioxidants and fat-burning vitamin C. Spoon onto toast with PB, hold the J.

36 calories per 1/4 cup, 1 gram fat, 2 g fiber, 1 g protein

Hemp for Toned Muscles

hemp seeds

It’s one of the few vegetarian sources of complete protein, meaning it contains all 20 amino acids, key to building calorie-burning muscle. Sprinkle some in a postworkout shake for a pine nut–like flavor.

90 calories per 2 tbsp, 6 g fat, 2 g fiber, 5 g protein

Chia for Strong Bones

chia seeds

Eat this earthy-tasting seed for its calcium—2 tbsp offers as much as a slice of cheddar! Mix 1/2 cup with 2 1/2 cups unsweetened almond milk, 1 tbsp maple syrup and cinnamon to taste, and chill for a tapiocalike pudding.

138 calories per 2 tbsp, 9 g fat, 10 g fiber, 5 g protein

Pumpkin for Energy

The light and nutty pepita houses iron, a mineral that helps maintain high energy levels. Roast 1 cup seeds with 1/2 tsp each paprika, chili powder and sea salt for an easy to-go snack.

158 calories per 2 tbsp, 14 g fat, 2 g fiber, 9 g protein

Sesame for a Healthy Heart

sesame seeds

The rich seed contains linoleic acid, an omega-6 fatty acid that may help control harmful cholesterol. Toasting amplifies flavor and adds a nice crunch to salads.

103 calories per 2 tbsp, 9 g fat, 2 g fiber, 3 g protein

Flax for Cancer Prevention


Nutty flax has cancer-thwarting compounds called lignans and omega-3 fatty acids that reduce disease-causing inflammation. Sub three parts ground flaxseed for one part butter in baked goods.

110 calories per 2 tbsp, 9 g fat, 6 g fiber, 4 g protein

Wheat Germ for Digestion

wheat germ

A small part of a wheat kernel, this slightly sweet seed has inulin, a type of fiber that helps maintain good digestion. Healthify muffins by trading half the flour for wheat germ.

52 calories per 2 tbsp, 1 g fat, 2 g fiber, 3 g protein
Seed photos courtesy of Self.

About the Author


SELF.com is the ultimate wellness resource and community. We recognize that wellness is as much about self-expression and self-esteem as it is about exercise and nutrition; that it’s not an all-or-nothing lifestyle; and that every person’s individual goals for healthy living are different, and that’s OK. We’re here to celebrate, motivate, support, inform and entertain you—and make you laugh, too. Join the conversation and catch the latest SELF news, recipes, advice, laughs and more on FacebookInstagram and Twitter.



Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.


Click the 'Allow' Button Above


You're all set.