Seeds pack a lot of nutrients into a very small space. Top row: sunflower and hemp seeds. Middle row: Flax, chia, and poppy, seeds. Bottom row: sesame and pumpkin seeds. Photograph by Becky Hale, National Geographic

Nuts and seeds are staples of a healthy, plant-based diet and they’re often considered superfoods. But nuts tend to steal the limelight, while edible seeds are often overlooked as ingredients to feature in everyday meals.

That’s unfortunate because seeds are nutritional powerhouses in their own right. They’re all good sources of protein, fibre, healthy fats, and antioxidants but different edible seeds vary in their macro- and micronutrient content.

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