Seeds
The Foods (10)
Chia Seeds
Tiny mint-family seeds once an Aztec and Maya staple, very high in fiber and plant omega-3; dry seeds can swell in the throat.
Read the deep dive →Pumpkin Seeds
Pepitas from pumpkins and squash, among the best whole-food magnesium sources, also giving zinc and iron; prostate evidence is small and mixed.
Read the deep dive →Flaxseed
Seed of the linen plant, the richest plant source of ALA omega-3 and lignans, with well-documented effects on cholesterol and blood pressure.
Read the deep dive →Sesame Seeds
The oldest cultivated oilseed, remarkably dense in calcium, copper and unique sesamin lignans; also one of the world's major food allergens.
Read the deep dive →Sunflower Seeds
Seeds of a crop domesticated in North America, the richest common whole-food vitamin E source; sunflowers also take up soil cadmium.
Read the deep dive →Basil Seeds
Sabja seeds from sweet basil that swell into a fiber gel; small studies on fullness and blood sugar, with choking risk when swallowed dry.
Read the deep dive →Hemp Seeds
Hulled hemp hearts rich in protein, magnesium and a 3:1 omega-6 to omega-3 balance with GLA; the page covers THC residue on the shell.
Read the deep dive →Poppy Seeds
A baking seed dense in calcium and manganese whose surface can carry opium alkaloids; covers drug-test findings and unwashed-seed risks.
Read the deep dive →Watermelon Seeds
Roasted seed kernels eaten as snacks across Asia and Africa, high in protein, magnesium and zinc; human evidence is still thin.
Read the deep dive →Lotus Seeds
Nelumbo seeds of Asian cooking and traditional medicine, a low-glycemic starchy seed; explains the makhana (fox nut) confusion.
Read the deep dive →Edible seeds eaten whole, ground or soaked, dense in fiber, minerals and plant fats. Grinding, soaking and storage change what a seed delivers, and each page says how. Black seed (Nigella sativa) has its own page under Herbs.