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The Best Seeds You Can Add to Your Vegan Diet

Not all people include edible seeds in their diet. But, did you know that these products are among the most nutritious foods in the world? Seeds may have a tiny structure, but inside these foods are various nutrients that can offer numerous benefits, especially for people eating a plant-based diet. To give you a better idea, here are the best seeds for vegans along with their health perks.


Flaxseed is a vital ingredient in the vegan diet for various reasons. One, in particular, is due to the seed’s high omega-3 contents, a beneficial fat commonly found in seafood products. Basically, omega-3 can help promote a healthy mind and heart. In addition, you can also use flax seed when you’re baking without eggs. The best part, this brown-colored seed has a mild nutty flavor that complements other ingredients. So, you can use this product in an array of recipes, like smoothies, soups, and salads. However, you have to opt for ground flax seed to ensure that your body absorbs the most nutrients present in this food.


Aside from flaxseed, chia seed is another popular product in the vegan community. The black seeds may have a tiny structure, but they can offer numerous health perks. For one, chia seed can provide good amounts of complete protein, making this seed an excellent post-workout food. Moreover, these black seeds are also a good plant source of calcium, iron, and omega-3. Lastly, when you add water to chia seeds, the combination thickens into a gelatinous product. As such, you can use this nutrient-dense product as an egg substitute when baking. Because of these benefits, it is not surprising that chia is one of the best seeds for vegans.


Some of you may think that marijuana and hemp seed have the same effects because they came from the same plant species. However, hemp seeds have minute amounts of tetrahydrocannabinol (THC) to produce mind-altering effects. Instead, this nutty-flavored product can offer numerous beneficial substances, like complete protein, fiber, omega-3, iron, calcium, zinc, and chlorophyll. Thus, including hemp seeds to your vegan diet can certainly boost your nutrient intake. Aside from adding the seeds to various recipes, you can also try drink hemp milk – one of the best types of dairy-free milk available in the market.


Sesame seed is another popular product in this list of the best seeds for vegans. Basically, this tiny seed is the usual topping for hamburger buns and other baked goods. But, you can also add this food in various dishes, like noodles, salads, and tofu recipes. Keep in mind that sesame seeds can provide various nutrients, such as magnesium, calcium, iron, and vitamin B6. However, if you want to get maximum nutrients, you should opt for tahini (sesame paste) instead of the raw seeds. When you combine tahini and chickpeas, you have created one of the most nutritious and delicious plant-based product with a complete protein, which is hummus.


Another excellent product you can add to your vegan diet is sunflower seed. This is especially true if you’re looking for a food that will bring forth a youthful complexion. Remember, sunflower seed is a good source of vitamin E, a potent antioxidant that can reduce wrinkles and help maintain a younger-looking skin. Aside from this beauty vitamin, you can also get other nutrients from this healthful product, such as magnesium, selenium, and various kinds of vitamin B. The best part is that you can snack on sunflower seeds to feel energized in the afternoon. But, you can also add the seed to your salads to boost the recipe’s overall nutrition. Remember, sunflower seed is also rich in healthy fats, which can help your body absorb fat-soluble vitamins (A, D, E, and K).


The last product in this list of best seeds for vegans is pumpkin seeds. Basically, this food may have a small size, but it is a powerhouse of nutrients. In fact, pumpkin has the highest amount of protein (19 grams of protein in every 100 grams) compared to the other kinds of seeds. But, that’s not all. Pumpkin seed is also a good source of beta-carotene, which turns into vitamin A once inside your body. Other nutrients in this seed are zinc, iron, and magnesium. So, you’re definitely getting a lot of healthful substances from a small-sized food.

Overall, including these seeds in your daily recipes is essential, especially if you prefer a plant-based diet. Always remember, these tiny foods can provide most of the nutrients found in animal products.

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