5 Super Seeds You Need in Your Diet for Immune and Gut Health
With nutrition facts, price per serving, and serving ideas.
Adding seeds to your diet is an easy and cost-effective way to fit more protein, fiber, and antioxidants into your day.
Since these are essential nutrients for health and satiety, getting more of them is a good move.
I’ve spent my fair share of time staring blankly at a wall of seeds in a grocery store, so I hope to save you from the same ring of hell by consolidating five of my favorite seeds into one article.
Below, you’ll find serving ideas, key nutritional information, and pricing to help you make the best decision for your family’s health and budget.
1. Hemp Seeds (also called Hemp Hearts)
I know what you’re thinking, but eating hemp hearts won’t be a throwback to your wild college days.
These family-friendly seeds are a nutritionist favorite for boosting the protein and Omegas 3 and 6 in a meal or snack since they have more of each per serving than the other seeds on this list.
They have a slightly nutty flavor and a soft texture which makes them a versatile player in the nutrition game. They can be eaten by the handful or mixed into food without altering the taste or texture, making them ideal toppers and mix-ins for a variety of foods.
Serving Ideas
Sprinkle these bad boys on top of oats, yogurt, salad, soup, or peanut butter toast. Better yet — let the kiddos sprinkle their own for a little extra fun at mealtime.
If you’re the sneaky type, try mixing them into homemade granola, oats, yogurt, or add a natural boost to smoothies. I’ve even baked these into banana bread with great results! You really can’t go wrong, so play around and have fun — there are a ton of great ways to fit these nutrition-packed seeds into your family’s diet.
Top Performing Nutrients Found in Hemp Seeds
Protein:
10 grams per adult serving
3 grams per child serving
Omega 3 & 6 Fatty Acids:
12 grams per adult serving
4 grams per child serving
Also a good source of fiber and B vitamins.
Serving Sizes
For Kids: 1 Tablespoon (57 calories)
For Adults: 3 Tablespoons (180 calories)
Price Per Package: $14.99 for 18oz package
Price Per Serving: $0.83 per adult serving and only $0.27 per child serving
Where I Found the Best Price: Amazon — Manitoba Harvest Organic Hemp Hearts
2. Chia Seeds
This decade, chia seeds may be best known for their use in overnight oats and chia pudding, and for some of us, they’re a constant reminder that the 90’s were just such a vibe (ch-ch-ch-chia)!
When they’re not creepifying your home décor, they’re a truly versatile and power-packed seed that delivers one-third of your daily fiber intake per serving and a hit of natural Omega 3s.
As an added bonus, chia seeds are considered a complete protein as they include all the essential amino acids. They can be bought whole or ground and served in either form.
Due to their high fiber content and their tendency to swell with moisture, it’s important to eat these powerful seeds in small amounts to reduce the risk of digestive issues.
Serving Ideas
When mixed with liquid, chia seeds become gelatinous, which makes them a great plant-based egg-substitute and thickening agent in recipes. That same quality also makes them good for gut health and weight management because they can keep things moving along and provide plenty of fiber for your flourishing microbiome.
Chia seeds are perfect in overnight oats because they help soak up the liquid and create that thick, dreamy texture we all know and love.
They can be used as a thickening agent for homemade jam, protein balls, ice cream, popsicles, and smoothies. You can even sprinkle these fiber-packed seeds onto toast or buddha bowls for an added crunch.
Sprinkle with moderation to avoid digestive issues — this is a start-out-small situation. Chia seeds can also soak up the ambient liquid and take on a unique texture that might not appeal to everyone (raises hand).
Top Performing Nutrients Found in Chia Seeds
Fiber:
10 grams per adult serving
5 grams per child serving
Protein:
5 grams per adult serving
2.5 grams per child serving
Chia seeds are also a good source of antioxidants, calcium, iron and Omega 3s.
Serving Sizes
For Kids: 1 Tablespoon (60 calories)
For Adults: 2 Tablespoons (120 calories)
Price Per Package: $8.53 for 2lbs
Price Per Serving: $0.13 per adult serving and only $0.06 per child serving
Where I Found the Best Price: Amazon — Better Body Foods Organic Black Chia Seeds
3. Flax Seeds
Like chia seeds, ground flax seeds can be used as an egg substitute in recipes since they absorb water like a sponge.
Ground flax can also blend into foods undetected when necessary, which makes it a good choice for toppings and mix-ins.
Flax seeds are available in whole seed form, but it’s recommended that you use the ground version since it increases the bioavailability of the nutrients and makes them easier to digest. You can buy them pre-ground, or buy whole seeds and grind them yourself using a coffee grinder.
Serving Ideas
Aside from their potential use as a replacement egg in recipes, ground flax seeds can be covertly mixed into condiments like mayo, mustard, ketchup, or jam to add a little extra fiber and fatty acids.
Ground flax is a great addition to hot or cold oats and it can be sprinkled on toast or mixed into a smoothie if you’re short on time.
Bonus tip: Throw some chia and hemp seeds into the coffee grinder with your flax seeds to make a super-blend of nutritional goodness!
Top Performing Nutrients Found in Ground Flax Seeds
Fiber:
3 grams per adult serving
1 gram per child serving
Protein:
3 grams per adult serving
1 gram per child serving
Ground flax seeds are also a good source of antioxidants, Omega 3, and magnesium.
Serving Sizes
For Kids: 1 Tablespoon (35 calories)
For Adults: 2 Tablespoons (70 calories)
Price Per Package: $11.00 for 96oz package
Price Per Serving: $0.11 per adult serving and only $0.5 per child serving
Where I Found the Best Price: Amazon — Premium Gold Whole Flax Seed
4. Pumpkin Seeds (also called Pepitas)
Pumpkin seeds are a delicious, nutrition-packed powerhouse that you can’t really serve incorrectly. They’re a crunchy, nutty, satisfying snack all on their own, plus they can be used as a delectable topping for veggies and oats, or a perfect addition to homemade granola or trail mix.
They also provide that cozy fall vibe that we’re all craving come September.
Serving Ideas
Grab a handful of shelled pumpkin seeds to snack on or mix them up with dried fruit and nuts (don’t forget the chocolate) for a satisfying mid-day trail mix break.
To sneak these into your family’s diet, try sprinkling them on salads or veggies, on top of tomato soup, oatmeal, or yogurt.
You can buy pumpkin seeds shelled or unshelled, but if you do buy them with the shell on, make sure to shell them before eating as the shells can cause some trouble with digestion.
Top Performing Nutrients Found in Pumpkin Seeds
Protein:
8 grams per adult serving
4 grams per child serving
Magnesium:
184 mg per adult serving (46% DV)
92 mg per child serving
Iron:
4 mg per adult serving (28% DV)
2 mg per child serving
Pumpkin seeds are also high in antioxidants, vitamin K, and unsaturated fats.
Serving Sizes
For Kids: 2 Tablespoons (60 calories)
For Adults: 1/4 cup (180 calories)
Price Per Package: $6.99 for 1lb
Price Per Serving: $0.43 per adult serving and only $0.21 per child serving
Where I Found the Best Price: Amazon — Yupik Raw Shelled Pumpkin Seeds
5. Sunflower Seeds
Sunflower seeds are a tasty addition to a healthy diet, and, like all of the seeds on this list, they’re packed with nutrients.
These seeds are great shelled, but they’re also fun to shell as you go if you’re like me and that kind of unnecessary work really excites you.
Top Performing Nutrients in Sunflower Seeds
Protein:
5.5 grams per adult serving
2.8 grams per child serving
Vitamin E:
37% DV per adult serving
18% DV per child serving
Sunflower seeds are also high in antioxidants and unsaturated fats.
Serving Ideas
Shelled sunflower seeds are amazing when they’re added to any kind of salad, and they can be used as a crunchy topper to toast, oatmeal, or buddha bowls. Throw these in when you’re making bread or granola. I’ve even put them in peanut butter and jelly sandwiches! You can, of course, eat them by themselves or with other nuts and seeds as a satiating snack.
Serving Sizes
For Kids: 2 tablespoons shelled (80 calories)
For Adults: 1/4 cup shelled or 1/2 cup unshelled (160 calories)
Price Per Package: $15.99 for 2lb
Price Per Serving: $0.50 per serving for adults and $0.25 per serving for kids
Where I Found the Best Price: Amazon — Anthony’s Organic Hulled Sunflower Seeds
So Many Options!
Sprouted, organic, ground, hulled. The analysis paralysis can be real when you’re faced with all these options, but next time you find yourself camped out in a grocery store aisle comparing five nearly identical products, consider that maybe there isn’t really a “best choice” — they’re all great additions to your diet.
But for the sake of science, let’s take a look at what some differences are in the varieties of the above seeds you might come across at the supermarket.
Sprouted and Organic Options
Sprouted seeds can supply a higher level of fiber, antioxidants, and amino acids than unsprouted, and they may be easier to digest, but this doesn’t mean they’re always the superior choice. Sprouting can change the flavor of the seeds and boost their price by 2–3 times the unsprouted variety. That could mean you’ll be eating less of them if you’re not growing your own. I say go for what feels right for your family, and that includes your budget and taste preferences.
There’s no doubt that organic seeds are a better option for the environment, but when it comes to your health, there’s not a lot of evidence suggesting organic seeds are staggeringly better than conventional seeds.
Some studies have found higher nutrients in organic foods compared with conventionally grown foods, but the overall health benefits aren’t clear yet. If organic foods are something you want to prioritize, there are plenty of options available, but keep in mind that they will cost a little more than conventionally grown seeds.
Ground and Hulled Options
Some of the seeds listed above have clear winners in this category that will make them a little easier to digest.
Hemp Seeds: Look for the hulled version to help with bioavailability and digestibility.
Flax Seeds: It is recommended to eat these ground rather than whole, so if you buy them whole, throw them in a coffee grinder before adding them to your favorite foods.
Chia Seeds: These can be eaten ground or whole, and work as a replacement egg in either state. Whole seeds may be best for overnight oats and pudding since their texture is part of the experience, but ground can be better if you want to sneak them in undetected.
Pumpkin and Sunflower: Your preference rules here, but keep in mind that eating the shells can cause digestive issues.
Where to Buy
You can find many of these seed options on Amazon for a good price, and you can typically find them in the bulk section, cereal aisle, or nutritional supplement aisle in your local grocery store.
Final Thoughts
When it comes down to it, getting these nutrients into your family’s diet shouldn’t be rocket science. My best advice is to pick the seed that fits your budget and don’t stress too much about making the perfect choice. The addition of any of these seeds is going to be a win for your family’s health, so do what makes sense to you.
Please consult a dietitian or doctor about your family’s daily nutrient needs and allergies before significantly altering or adding to a diet.
