The word “superfood” carries a lot of clout in the health and fitness industry – and companies are forever trying to promote the health benefits of their products to align with whichever trend is big – take as an example – supermarket items at the moment being prominently labelled for their ‘high in protein’ qualities. 

One superhero of the food world which is often overlooked however, is the humble seed! Despite their size, seeds pack a mighty punch in terms of their training/nutritional benefits: 

• Improved satiety and appetite regulation — the fibre and healthy fats slow digestion and help curb hunger between meals.
   
• Better blood sugar control — seeds add soluble and insoluble fibre that slows down glucose absorption.
   
• Anti-inflammatory effects — many seeds carry antioxidants, polyphenols, and omega-3/omega-6 fats beneficial in moderating systemic inflammation.
   
• Plant protein “bonus” — especially relevant for vegetarians/vegans, or as a complement to animal protein.
   
• Cholesterol / lipid support — lignans (in flax, sesame), phytosterols, and unsaturated fats help lower LDL (the ‘bad’ cholesterol) – therefore helping to lower the risk of heart disease and stroke.

Sample Meal Ideas

Here are a few simple meal ideas which incorporate seeds. You will need to adapt the portion sizes to your individual calorie needs! 

1. Overnight Seed Porridge
   • 40 g porridge oats
   • 200 ml skimmed milk or plant milk (soy, oat, almond)
   • 1 tbsp ground flax (≈ 10 g)
   • 1 tbsp chia (≈ 15 g)
   • ½ banana (sliced) + handful of berries
   • (Optional) small drizzle of honey or cinnamon
     → Combine all, stir well, leave overnight in fridge. In morning, stir again and top with extra berries or seeds.
     
      
2. Protein Yogurt + Seeds Mix
   • 150 g Greek yogurt or high-protein plain yogurt
   • 1 tbsp hemp hearts (≈ 10 g)
   • 1 tbsp pumpkin seeds (≈ 10 g), lightly toasted
   • 1 tsp sesame seeds (≈ 5 g)
   • Fresh fruit (e.g. apple or berries) + splash of milk/water if needed
     → Stir, leave 5 minutes so chia/flax hydrates (if you include them), then eat.
     
      
3. Seed-Crusted Chicken or Fish
   • 1 chicken / fish fillet (~120–150 g)
   • 1 tbsp each of ground flax + sesame + pumpkin seeds (≈ total 20–25 g)
   • 1 egg white (or light egg wash) for coating
   • Seasoning & herbs
     → Brush the fillet with egg white, then press into seed mix, bake or grill. Serve with steamed veg + sweet potato.
     
      
4. Savory Seed Salad Sprinkle
   • Any salad base (greens, cucumber, peppers, tomato, etc.)
   • 1 tbsp sunflower seeds + 1 tbsp pumpkin seeds (≈ 20 g total)
   • 1 tsp sesame seeds
   • Extra virgin olive oil + lemon juice dressing
     → Sprinkle seeds just before serving to preserve crunch.

Consider this: 

When introducing seeds, it’s wise to start modestly (e.g. 1 tbsp per meal) and gradually build up over a week or two, giving your digestion time to adjust (as fibre increases). Also, you must always ensure adequate hydration (water intake) to allow the fibre to “move” though your digestive system. 

Also, some seeds (e.g. chia) swell in contact with liquid, so it’s preferable to soak or hydrate them rather than swallowing a dry mass. Read more about chia here.

Practical Tips

1. Portion control matters — even though seeds are healthy, they are calorie-dense!  A total of ~20–30 g (2–3 tbsp) across several meals per day is reasonable for many.
    
2. Grind where needed — flax should be ground; chia works better after hydration.
    
3. Rotate your seeds — don’t rely on just one. Diversity helps cover varied nutrients.
    
4. Mind digestion — if someone is new to high fibre, ramp up slowly and monitor for bloating or gas.
    
5. Stay hydrated — increased fibre demands more water so the gut can handle it.
    
6. Check allergies — if someone has seed or nut allergies, obviously avoid those seeds or find safe substitutes.
    
7. Consider whole-food synergy — seeds work best as part of a diet rich in vegetables, fruits, whole grains, lean protein, etc.