Research Focus, The Health Benefits of Seeds
For optimal health, we advocate a plant based - plant forward diet. And yes, we also eat meat, fish and enjoy a decent cocktail. It is the overall balance of foods that matter, to support a healthy body and mind. Seeds, nuts, beans, legumes and lentils provide health benefits and should be part of every diet, notwithstanding any sensitivities.
As we often get asked 'Why?' and sometimes even called out on our position, here is a collection of studies (meta analyses and systematic reviews - studies on collections of studies) that inform our thinking on the health benefits of seeds. Importantly, what does the totality of the evidence say?
Notably, there are many more meta-analyses on 'nuts' (see here) and 'nuts & seeds' than on seeds alone. Chia and flaxseed are well represented, pumpkin (pepita) or sunflower seeds less so.
Caution: Some people are allergic to seeds and nuts. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Seeds
Kassa MG, Teferi DA. Phytochemical Composition, Health Benefits, Functional Properties, and Food Applications of Pumpkin Seeds. Food Sci Nutr. 2026 May 8;14(5):e71868. doi: 10.1002/fsn3.71868. PMID: 42110205; PMCID: PMC13156404.
Vajdi M, Seyedhosseini-Ghaheh H, Hassanizadeh S, Mostafavi N, Khajeh M, Pourteymour Fard Tabrizi F, Askari G. Effect of sesame supplementation on body composition and lipid profile in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2024 Apr;34(4):838-849. doi: 10.1016/j.numecd.2024.01.020. Epub 2024 Jan 22. PMID: 38316576.
Fateh HL, Ahmed DH, Najafabadi MS, Moludi J. The impact of chia seeds on diabetes, blood pressure, lipid profile, and obesity indicators: Systematic review and meta-regression analysis of 14 randomized controlled trials. Prostaglandins Other Lipid Mediat. 2024 Dec;175:106907. doi: 10.1016/j.prostaglandins.2024.106907. Epub 2024 Sep 19. PMID: 39299649.
Karimi M, Pirzad S, Shirsalimi N, Ahmadizad S, Hashemi SM, Karami S, Kazemi K, Shahir-Roudi E, Aminzadeh A. Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs. Nutr Metab (Lond). 2024 Sep 16;21(1):74. doi: 10.1186/s12986-024-00847-3. PMID: 39285289; PMCID: PMC11406937.
Xi H, Zhou W, Sohaib M, Niu Y, Zhu R, Guo Y, Wang S, Mao J, Wang X, Guo L. Flaxseed supplementation significantly reduces hemoglobin A1c in patients with type 2 diabetes mellitus: A systematic review and meta-analysis. Nutr Res. 2023 Feb;110:23-32. doi: 10.1016/j.nutres.2022.12.008. Epub 2022 Dec 27. PMID: 36640581.
Villarreal-Renteria AI, Herrera-Echauri DD, Rodríguez-Rocha NP, Zuñiga LY, Muñoz-Valle JF, García-Arellano S, Bernal-Orozco MF, Macedo-Ojeda G. Effect of flaxseed (Linum usitatissimum) supplementation on glycemic control and insulin resistance in prediabetes and type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2022 Nov;70:102852. doi: 10.1016/j.ctim.2022.102852. Epub 2022 Jul 14. PMID: 35843472.
Hadi A, Askarpour M, Ziaei R, Venkatakrishnan K, Ghaedi E, Ghavami A. Impact of flaxseed supplementation on plasma lipoprotein(a) concentrations: A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2020 Jul;34(7):1599-1608. doi: 10.1002/ptr.6640. Epub 2020 Feb 19. PMID: 32073724.
Ursoniu S, Sahebkar A, Andrica F, Serban C, Banach M; Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group. Effects of flaxseed supplements on blood pressure: A systematic review and meta-analysis of controlled clinical trial. Clin Nutr. 2016 Jun;35(3):615-25. doi: 10.1016/j.clnu.2015.05.012. Epub 2015 May 29. PMID: 26071633.
Combined Studies (Nuts and Seeds)
Arnesen EK, Thorisdottir B, Bärebring L, Söderlund F, Nwaru BI, Spielau U, Dierkes J, Ramel A, Lamberg-Allardt C, Åkesson A. Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis. Food Nutr Res. 2023 Feb 14;67. doi: 10.29219/fnr.v67.8961. PMID: 36816545; PMCID: PMC9930735.
Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Adv Nutr. 2022 Dec 22;13(6):2136-2148. doi: 10.1093/advances/nmac077. PMID: 36041171; PMCID: PMC9776667.
Learn More about Whole Food Groups
Research Focus, The Health Benefits of Nuts
Research Focus, The Health Benefits of Beans, Legumes and Lentils
Research Focus, The Health Benefits of Whole Grains
From Brain to Body, The Health Benefits of Fruit to Support Vitality and Healthy Ageing
Research Focus, The Health Benefits of Fiber
Longevity Food Hacks. Enjoying the Health Benefits of Dietary Polyphenols.
Final Thoughts
A whole food focused diet matters. And this does not mean having to give up meat, fish, dairy or your favourite desert. Just add a little more of what really counts, a few times per week.
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Other
Bhandari B, Liu Z, Lin S, Macniven R, Akombi-Inyang B, Hall J, Feng X, Schutte AE, Xu X. Long-Term Consumption of 10 Food Groups and Cardiovascular Mortality: A Systematic Review and Dose Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2023 Jan;14(1):55-63. doi: 10.1016/j.advnut.2022.10.010. Epub 2022 Dec 22. PMID: 36811594; PMCID: PMC10102997.
Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality - a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.
Neuenschwander M, Stadelmaier J, Eble J, Grummich K, Szczerba E, Kiesswetter E, Schlesinger S, Schwingshackl L. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med. 2023 Nov 16;21(1):404. doi: 10.1186/s12916-023-03093-1. PMID: 37968628; PMCID: PMC10652524.
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