While a bag of Cheetos might make your taste buds do a dance of joy, a much healthier snack option when you get a case of the munchies would be a bag of seeds – really!

Seeds are little power packs, loaded with dietary fibre, protein, healthy fats and a number of antioxidants.  Here are the seven most nutritious types of seeds that should be appearing somewhere on your menu every day:

Hemp Seeds


Hemp seeds promote healthy hair and skin, thanks to omega-3 and omega-6 fatty acids. Plus, they contain phytosterols, which are plant-based compounds that lower cholesterol.

Chia Seeds


Chia seeds are high in iron and folate, as well as bone-boosting calcium and magnesium. They also contain omega-3 fatty acids and soluble fibre.

Sunflower Seeds


These are an excellent source of folate and Vitamin E.

Sacha Inchi Seeds


Sacha Inchi seeds have been cultivated in Peru for centuries and are also known as the Inca Peanut. It’s been touted as one of the best plant sources of omega-3, omega-6 and omega-9 fatty acids.

Sesame Seeds


Sesame is high in antioxidants and rich in protein. The seeds are also a source of zinc, which can boost sexual health in men because it helps with testosterone and sperm production.

Pumpkin Seeds


Pumpkin seeds are a source of iron, zinc, B vitamins, magnesium and protein, and have a high concentration of the amino acid tryptophan, which helps lower anxiety levels.



A great source of soluble fibre, flax lowers cholesterol and makes you feel full longer. These seeds are also packed with omega-3 fatty acids, which are beneficial for brain health. They are also associated with boosting eye health, as they can lower the risk of age-related macular degeneration. Studies show flax may even help prevent certain cancers.