Seeds are powerhouses of heart-healthy mono- and poly-unsaturated fats, fiber, protein, and vitamins. Because seeds are so nutrient-dense, you don’t need to eat that many to reap the benefits. The exact serving size varies depending on what kind of seed you’re eating, but a good general guideline is to aim for a 200-calorie serving (about 2 tablespoons) a day.
Because they are so nutrient-dense, a little goes a long way. The exact serving size varies depending on what kind of seed you’re eating, but a good general guideline is to aim for a 200-calorie serving, around 2 tablespoons, a day.
“Every seed is going to have a slightly different nutrient profile, so eating a range will give you the most diversity in nutrients,” says Melissa Halas-Liang, R.D., a dietitian based in Los Angeles.
Plus: “People with nut allergies are often able to tolerate seeds,” says Halas-Liang.
Here are six seeds you should include in your diet!