NEW YORK, Nov 24: When it comes to healthy snacking, nuts are often the go-to choice. However, seeds like pumpkin, sunflower, and watermelon can be just as satisfying, offering a wealth of nutrients. Other seeds such as chia, flax, and sesame, perfect for sprinkling on dishes, are packed with vitamins and minerals that support heart health, digestion, and the immune system, while also helping to keep you full for longer. Here’s a look at eight of the best seeds to snack on and how to easily incorporate them into your diet.

Pumpkin seeds

If you're carving pumpkins this fall, don't toss the seeds! Just one ounce (about 2-3 tablespoons) provides over 35% of the daily magnesium requirement for adults and 8.5 grams of protein. Magnesium is essential for reducing the risk of heart disease, regulating blood pressure, and maintaining strong bones. Low magnesium levels are associated with a higher risk of osteoporosis and fractures. Pumpkin seeds are also rich in tryptophan, an amino acid that helps produce serotonin for mood-boosting and melatonin for better sleep. Enjoy pumpkin seeds raw (with or without the shell—though the shell offers more fiber) or roast them with savory or sweet flavors for a delicious snack. They’re great in trail mix, granola, muffins, or as a crunchy addition to salads, grain bowls, and soups.

Pine nuts

Though often considered a nut, pine nuts are actually seeds. A 1-ounce serving contains 4.5 grams of protein, 15% of the adult daily magnesium and zinc requirements, and over 21% of the daily phosphorus needs. Pine nuts are also high in healthy unsaturated fats, including pinolenic acid, which research suggests may help reduce inflammation, blood pressure, and cholesterol levels. Pine nuts are not only a key ingredient in pesto but also make a great snack on their own. Add them to pasta, sprinkle over roasted vegetables and salads for added texture, or enjoy them in pignoli, traditional Italian cookies made from almond paste and egg whites, coated in pine nuts.

Sunflower seeds

Sunflower seeds are packed with antioxidants, offering more than 10 milligrams of vitamin E per ounce—nearly two-thirds of an adult’s daily requirement. Vitamin E has been linked to a lower risk of heart disease and may help reduce plaque buildup in arteries. Each serving also provides 5.4 grams of protein, 2 grams of fiber, and healthy fats like conjugated linoleic acid (CLA) and oleic acid. CLA has antioxidant and anticancer properties, and oleic acid may help lower heart attack risk, reduce triglycerides and LDL cholesterol, and raise HDL (good) cholesterol. Unlike pumpkin seeds, sunflower seeds are not eaten with the shell. They are great additions to breakfast favorites like yogurt or cereal, boosting protein, healthy fats, and fiber. For a fun twist, use sunflower seeds instead of pine nuts to make pesto. Sunflower seed butter is a tasty alternative if you don’t like or can’t have nut butters.

Watermelon seeds

Often discarded, watermelon seeds are a hidden nutritional powerhouse. Just 1 ounce of dried watermelon seeds provides 8 grams of protein along with iron, magnesium, phosphorus, and zinc. One serving offers almost 3 milligrams of zinc—about 36% of the daily recommended intake for women and 26% for men. Zinc helps support a strong immune system and may reduce the duration of illness. Both black and white watermelon seeds are nutritious and safe to eat. They can be roasted like pumpkin seeds and make a great garnish for salads, stews, and soups.

Hemp seeds

Hemp seeds (or hemp hearts) are packed with 9.5 grams of protein per ounce, making them the highest-protein seed. They are also a complete protein, containing all nine essential amino acids. Hemp seeds are rich in potassium, zinc, and iron and meet about 71% of an adult’s daily phosphorus needs, along with 70% of the magnesium requirement for women and 53% for men. What sets hemp seeds apart is their fat content. They are rich in polyunsaturated fats, offering a balanced ratio of omega-6 to omega-3 fatty acids (about 3:1), which supports heart health and reduces inflammation. Thanks to their mild, neutral flavor, hemp seeds blend well into various dishes. Add them to smoothies, mix into muffin or pancake batter, or sprinkle over your morning oats. They also make a great addition to sandwiches for a nutritional boost without altering the flavor.

Flaxseeds

Flaxseeds are known for their high amounts of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that may help lower blood pressure and reduce the risk of heart attacks and strokes. They have been extensively studied for their potential to lower blood sugar in individuals with prediabetes or type 2 diabetes, reduce cholesterol, support digestive health, and even alleviate menopausal symptoms. Just 1 ounce of whole flaxseeds provides 5.2 grams of protein and 7.8 grams of fiber, meeting over a third of the daily fiber requirement for women and a fifth for men. To maximize nutrient absorption, grind flaxseeds before consuming, as whole flaxseeds may not be fully digested. They are easy to add to smoothies, oatmeal, and yogurt, or mix into pancake batter. They also work well in muffins, breads, sauces, and spreads, providing a mild, nutty flavor.

Chia Seeds

Chia seeds are an excellent source of fiber, providing 9.8 grams per ounce—about 39% of the daily fiber recommendation for women and 26% for men. Fiber supports digestion, reduces inflammation, helps manage blood sugar and cholesterol levels, and lowers the risk of certain cancers, including colon cancer. Like hemp seeds, chia seeds are a complete protein and are rich in ALA and antioxidants. Chia seeds have a mild flavor and won’t alter the taste of your food. Enjoy chia seed pudding for breakfast, snack, or dessert, or sprinkle them over cereal or yogurt. You can also blend them into smoothies or soak them in water for a fiber-rich drink. When mixed with liquid, they create a gel-like texture.

Sesame seeds

Small but packed with nutrients, 1 ounce of sesame seeds provides nearly 5 grams of protein and more than 3 grams of fiber. They also contain sesamin, a plant compound with antioxidant, anti-inflammatory, and anticancer properties. Sesamin may even help lower cholesterol levels by reducing the body’s fat production. Both black and white sesame seeds are great additions to grain bowls and seafood dishes like sushi or poke bowls. They’re also fantastic in baked goods like muffins, breads, and cookies. Sesame paste, known as tahini, has a creamy, nutty flavor, making it perfect for dips, dressings, or drizzling over roasted vegetables.

Seeds are a simple and nutritious way to add protein, healthy fats, fiber, and essential vitamins and minerals to your diet. Whether sprinkled on salads, blended into smoothies, or enjoyed on their own, these nutrient-packed seeds offer a wide range of health benefits. So next time you’re looking for a snack, don’t forget to include these powerful little seeds in your plan.