Which Seeds Should I Eat Daily? The Top Picks for Health and Energy

Why seeds matter more than you think

Seeds might be small, but they pack a nutritional punch that’s hard to beat. They’re rich in fiber, healthy fats, plant protein, and a bunch of vitamins and minerals. And the best part? You don’t need a lot. Just a spoonful a day of the right kind can seriously level up your health.

Okay, but... which seeds should you actually eat every single day? Let’s break it down.

Chia seeds: tiny but mighty

High in omega-3s and fiber

Chia seeds are kind of the superhero of the seed world. Just one tablespoon gives you a big dose of omega-3 fatty acids, which are great for heart health and brain function. Plus, they’re loaded with soluble fiber — good for your gut and helps you feel full longer.

Throw them in yogurt, smoothies, or even water (yep, chia water is a thing). They swell up and turn into a gel-like texture — weird at first, but oddly satisfying.

Bonus: they help with hydration

Because they absorb so much liquid, chia seeds can help keep you hydrated longer, especially if you're running around all day or exercising.

Flaxseeds: your hormone-balancing friend

Great for digestion and hormone support

Flaxseeds (especially ground flax) are rich in lignans, which have phytoestrogen properties — super helpful for hormone balance, especially for women. They also help with digestion thanks to their high soluble and insoluble fiber content.

I started putting ground flax in my oatmeal during a particularly chaotic digestion phase (we’ll leave it at that). Honestly? Things improved fast.

Use them right: grind them first

Whole flaxseeds tend to go right through your system undigested. So yeah, grind them up to get the real benefits.

Pumpkin seeds: the zinc and magnesium kings

Perfect for immunity and sleep

Also called pepitas, pumpkin seeds are seriously underrated. They’re packed with zinc (great for immune health and skin) and magnesium (good for sleep, stress, and muscle function).

They’ve got a satisfying crunch, and you can toss them on salads, mix them into granola, or just snack on them plain. Super versatile.

Helps with men’s health

Pumpkin seeds are also known to support prostate health in men — worth noting if you’re over 30 and thinking long-term.

Sunflower seeds: vitamin E powerhouse

Good for skin, heart, and mood

These guys are loaded with vitamin E, an antioxidant that protects your cells from damage. That means better skin, better heart health, and even some brain-boosting effects.

They also contain selenium, folate, and healthy fats — solid all-around support. But heads up: they’re a bit higher in calories than other seeds, so maybe don’t eat the whole bag in one sitting. (Been there.)

Hemp seeds: the protein booster

Best plant-based protein

If you’re vegetarian, vegan, or just want more plant-based fuel, hemp seeds are your new best friend. They contain all nine essential amino acids — basically, a complete protein — and about 10 grams of protein in just 3 tablespoons.

And the texture? Nutty, soft, and slightly chewy. Great for smoothie bowls, energy bites, or sprinkled on avocado toast. Yes, really.

How to eat seeds daily (without getting bored)

Mix it up

Honestly, eating the same seed every day can get boring fast. So switch it up:

• Chia in the morning smoothie

• Ground flax in your oatmeal or yogurt

• Pumpkin seeds in your salad

• Sunflower seeds in a trail mix

• Hemp seeds on toast or pasta

Store them right

Seeds can go rancid if left out too long. Best move? Store them in airtight containers in the fridge — especially flax and chia.

Final thoughts: Which seeds should I eat daily?

– Chia: for omega-3s and fiber
– Flax: for hormone and gut support
– Pumpkin: for minerals like zinc and magnesium
– Sunflower: for skin and heart health
– Hemp: for plant-based protein power

You don’t have to eat them all every single day, but rotating through these regularly? Total win for your health. Think of seeds like daily nutritional insurance — small but seriously mighty.

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The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

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Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.