These crunchy seeds have a nutty aroma and are often found on bagels, hamburger buns and sushi rolls. While sesame seeds are not in the limelight as much as their counterparts, they are in no way inferior. They contain calcium, magnesium, Vitamin E and zinc, which is needed for metabolism and good blood sugar regulation. Sesame seeds also contain fiber that helps keep you full longer and regulates digestion.

Also, according to a study published in the Journal of Medicinal Food, sesame seeds are able to increase the capacity of antioxidants and reduce oxidative stress markers among individuals.

Sesame-coated chicken is delicious and easy to make. Serve it with a yummy bowl of soba noodles for a wholesome dinner or lunch.

Get the recipe here.

Low in sugar and starch and packed with proteins, flax seeds can help suppress your appetite and prevent you from overeating. These antioxidant-rich seeds are also rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA can improve cardiovascular health and a study published in an international journal of Biochemistry and Molecular Biology, Biochimie, revealed that ALA has the potential to lower the risk of stroke.

Flax seeds also contain more lignans than any other plant foods. Lignan is a type of plant compound, which is believed to be able to fight cancer by preventing the growth of tumour cells. A popular way to consume flax seeds is to bake them into muffins or cookies. You can also go for healthier options like sprinkling them over your salads or fruits.

This healthy version of iced chocolate uses ground flax seeds, pitted dates, banana, chocolate or almond milk and cocoa powder. Add a pinch of sea salt for extra taste.

Get the recipe here.

For those who are allergic to nuts, sunflower seeds can be a good substitute and make for a great low-carb snack. These crunchy and nutty seeds are versatile and can be easily added into foods like yogurt and salad. They contain protein and fiber, plus B vitamins, which are all very important for burning calories and keeping you full.

Sunflower seeds are also filled with Vitamin E, a powerful antioxidant to combat toxins and inflammation, so long as you eat them raw, not roasted, say nutritionists. A study by Texas A&M University found that dogs supplemented with sunflower seeds saw improvements in their skin and hair coat, and researchers believe that humans can reap the same benefits from the consumption of sunflower seeds. But be careful when you are picking out sunflower seeds as commercialised ones are usually heavily laden with sodium to enhance their flavours.

Did you know that chia seeds are full of fiber, omega 3 fats, magnesium, potassium, iron and are relatively low in fat? And don’t underestimate these tiny seeds, they are able to absorb up to 10 times their weight in water. The high water content and fibre in chia seeds will also help you to feel full for longer. While chia seeds may not have much taste on their own, you can add a dash of it to your favourite fruits, smoothies, puddings (the possibilities are endless, really) to jazz up your foods and make them healthier.

READ MORE: Small Things You Can Do Every Day To Get Healthier

Add chia seeds to your next stir-fry with this wholesome tofu dish. It can be enjoyed as a light meal, or as a side dish.

Get the recipe here.

High in magnesium, iron and zinc, pumpkin seeds are a natural way to boost your mood, lower cholesterol and burn fat. Zinc helps the body produce the muscle forming and fat burning hormone testosterone. It also increases lean muscle mass and keeps your blood sugar steady.

Known as a rich source of magnesium, two tablespoons of pumpkin seeds contain about 25 per cent of the daily recommended dietary allowance. It is also exceptionally high in zinc to boost your body’s immune system. Pumpkin seeds are also said to be able to induce better sleep due to the presence of the amino acid tryptophan. A study published in the journal Nutritional Neurosciencesuggests that tryptophan consumed with carbohydrate is comparable to pharmaceutical grade tryptophan, which can help you fall asleep more quickly.

READ MORE: 10 Hacks To Help You Sleep Like A Baby On Warm, Humid Nights

This colourful dish makes healthy eating fun! It includes one tablespoon of toasted pumpkin seeds.

Get the recipe here.

A great way to sweeten up your foods without the calories, pomegranate seeds are rich in vitamin C, potassium and fibre. It helps to trigger feelings of satiety so you don’t over-eat, making this delicious fruit good for weight management.

A 2011 study by the Leiden University Medical Centre in  the Netherlands showed that mice that were obese and insulin-resistant showed a “significant decrease in body fat” after being fed with pomegranate seed oil for 12 weeks.

Besides this, a surprising benefit of pomegranate is that it is able to improve memory. A study published in the journal Evidence-based Complementary and Alternative Medicine revealed that participants who consumed pomegranate over a period of four weeks performed better in verbal and visual memory tasks. Add pomegranate seeds to the list of brain foods you should be eating too!

The pomegranate seeds look like little red rubies in this couscous salad. Enjoy it as a starter or on its own for fewer calories.

Get the recipe here.

While quinoa often stands in for grains, it is in fact a type of seed. A popular superfood, its myriad health benefits like being rich in protein and antioxidants should come as no surprise.

One of the reasons why it is a better alternative to white rice is its low glycemic index, meaning that it will not spike your blood sugar level quickly to stimulate hunger and contribute to weight gain. The versatility of quinoa also makes it easy to incorporate into your diet.

Serve up this heart-healthy salmon and quinoa dish at your next family dinner!

Get the recipe here.

Text: Claudia Tan, Shape / Additional Reporting: Elizabeth Liew
Photos: 123RF

This post was first published on July 24, 2016, and updated on June 26, 2019.