Healthy Food: Top 6 Seeds for your Health and Wellbeing

If you are looking for a healthy, nutritious and whole snack or natural and organic food supplement, SEEDS are the answer!

Seeds are a living food. With a whole lot of nutrition, vitamins and minerals!

Healthy Food Organic Seeds for Health and Wellbeing



When I started adding them into my meals, it changed a whole lot of things for me:

  • my skin improved
  • it boosted my digestion
  • it boosted my energy
  • I started losing weight just as a side effect
  • it made my smoothies and shakes taste a whole lot better

It really is a small change, adding seeds into your daily meal plans but the effect is greater than one might expect.


Raw seeds are the best, if you are looking to get the most out of their benefits.

You can use cold pressed oils from seeds.

Ground seeds are the best and easiest way for our body to absorb all the nutrition from seeds. Use coffee grinder to ground just as much seeds as you  need, so they are always fresh and don’t lose valuable nutrition.

You should avoid roasted seeds as with heat they lose all the nutrition they have.


Linseed are rich in fiber, vitamins, essential oils, proteins and minerals (iron, zink, magnesium,..), vitamin B1, B2, C, E,..

Linseeds Fax-seeds Benefits Recipes Health Care



  • good for your heart

Linseed lowers bad cholesterol and increases the good cholesterol. In this way, it protects your heart from heart attacks and strokes. It also balances blood pressure which strengthens your heart.

  • linseed balance blood sugar and estrogens

Also, they have soothing effect when women struggle with menopause syndromes or PMS.

  • ground linseed boost digestion and metabolism

Linseed are fiber that have amazing effect on digestion and metabolism. They work as a gentle natural diuretic that will clean your intestines. They are also food for good bacteria in your digestion system. The best way is to eat 1 tsp of ground linseed in the morning and 1 tsp in the evening with 2-3 dl of water. The effect shows after 2-3 days.

How to eat linseed?

  • I use them daily, 1-2 tsp
  • grind them in coffee grinder and mix them in yogurt, desserts, smoothies, shakes
  • you can soak them over night and eat whole in yogurt; still they will not have the same effect as blended ones
  • 1-2 tsp of linseed oil
  • linseed tea (for coughs, sore throat); cover 1-2 tsp of linseed with 250 ml of cold water and leave them for 20 min, then remove the seeds and warm the water/tea; wrap soaked seeds and use them as a compress

Here are some great RECIPES with linseed!


Hemp seeds are the most nutritious food in the world. They are what we call Super Food. It has the right balance of proteins, vitamins B1, B2, B6, D, E) and essential fats (Omega 3 and 6) and fiber. They have the perfect balance of everything our body needs for good health.

Hemp Seeds Health Benefits Recipes



  • boost your energy
  • rapid recovery from illness and injuries
  • weight loss
  • lower cholesterol and blood pressure
  • balance blood sugar
  • boost circulation and immune system

How to eat hemp seeds?

  • max 4 tbsp per day
  • eat them raw, shelled or hemp hearts; I like to sprinkle them over salads and add them to my smoothies; when you eat them, they are crunchy
  • you can soak them over night, drink the water and add them to your yogurt
  • use cold pressed hemp oil – always cold! just for finishing your salad dressings
  • I also like to blend them and add them to milk

Here you can find some amazing RECIPES with Hemp seeds!


Chia seeds were known already by the Mayans and Aztecs. Chia means strength and that is exactly what they are – little power bombs. They are rich in essential oils of omega 3 and 6, rich in proteins and minerals and fiber. Seeds react with water so that they thicken and you can make all kinds of delicious food.

I just love them in my breakfast yogurt, but no more than 3 times a week.

Chia Seeds Health Benefits Recipes



  • strengthen your body and immune system
  • regenerate muscles
  • hydrate your body
  • absorb and degrade fats
  • lower blood pressure, blood sugar, cholesterol
  • boost memory and concentration

How to eat chia seeds?

  • eat max 15 g a day
  • eat them raw
  • add them at the end of cooking
  • you can use them as a substitute for eggs when baking
  • sprinkle them over salads, add them to sauces as they will thicken it
  • soak them in water for at least 15 min before adding them to your smoothies, shakes or yogurt
  • I soak them over night and then add them to my morning smoothie
  • you can use them making marmalade, pastry, bread and the famous chia pudding

Here are some amazing RECIPES with Chia seeds!


These seeds are the perfect snack! They are rich in fiber, protein and vitamins, so they will give your health much-needed boost!

Pumpkin Seeds Health Benefits Recipes



  • strengthen your heart and bones with magnesium
  • strengthen your immune system
  • improve your sleep, skin, vision, sense of taste and smell
  • natural food for MEN’S HEALTH!!- prostate and sexual function
  • calms menopause symptoms
  • heals liver, lowers blood pressure

How to eat Pumpkin seeds? 

  • eat them raw (if already roasted)
  • if you have raw pumpkin seeds, roast them yourself in oven for no more than 20 min at 75°C
  • sprinkle them over salads or make a dressing with them – grind pumpkin seeds with garlic, parsley and cilantro leaves then add olive oil and lemon juice – yummy;)
  • grind them and sprinkle them over vegetables or meat
  • add them to your cereals
  • top the bread with them

Some great RECIPES with Pumpkin seeds!


They are delicious, they are nutty and they are crunchy. They contain essential oils, vitamins and proteins. Not only are they good for birds, they are healthy food for you too!

Sunflower Seeds Health Benefits Recipe



  • essential for growth
  • strengthen your heart
  • lower cholesterol and blood pressure
  • strengthen bones, boost your hormone production
  • improves skin health

How to eat Sunflower seeds?

  • eat them raw, like snacks
  • add them to salads, they go especially well with salmon and tuna
  • add them to your smoothies, cereals or on toast
  • add them in muffins or bread
  • you can also grind them and add them as ground seeds

Some great RECIPES with Sunflower seeds here!


Sesame seeds are probably the oldest condiment that we know. They have a nutty taste and little crunch to them. They are main ingredient in tahini, which is sesame paste and halvah. And don’t you just love pastry, sprinkled with sesame seeds? I do!

As all the other seeds, sesame is also rich in vitamins, especially copper, proteins, fibers and essential oils.

Sesame Seeds Health Benefits Recipes



  • relief for arthritis
  • prevent or calm asthma
  • prevent osteoporosis, migraine and PMS
  • strengthen bones
  • lower cholesterol

How to eat sesame seeds? 

  • seeds are best when gently toasted
  • sprinkled over sandwiches, biscuits, bread, cakes, salads
  • eat them in hummus (which is made out of tahini paste)
  • use sesame oil for dressings
  • they go well with risotto or pasta

Want some Jaime Oliver recipes with Sesame seeds?

This is my top 6 seeds I use in my meal plan as often as I can. Still, don’t over-use it and make sure you know the best way to how to use them. Hope my Guide will help you with that.

The most important thing is to grind Linseed and to toast Sesame seeds, soak Chia seeds and roast Pumpkin seeds. Sunflower and Hemp seeds can be eaten raw, with no soaking or toasting.

Bon appetit!

Do you have some great recipes or experience to share with us?

Pink Pear Bear

6 thoughts on “Healthy Food: Top 6 Seeds for your Health and Wellbeing

  1. I actually really love a handful of seeds as a snack and have been trying to get the girls to have a little nibble. I had no idea they were this good for you! An amazing and informative post – thanks!
    Thanks for sharing with #coolmumclub lovely x

    Liked by 1 person

  2. Pingback: 10 tips for healthy and effective Fasting | Chilli Regina

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