Food Facts · Your food guide
Seeds
A two-part guide to chia, flax, pumpkin and hemp seeds, with example portions and practical uses.
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Part 1: Nutrition Spotlight: Healthy Seeds
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Chia • Flax • Pumpkin • Hemp.
Chia seeds
Fibre + plant omega-3 (ALA). Also provides calcium.
Ground flaxseed
Fibre + plant omega-3 (ALA). Lignans have antioxidant activity.
Pumpkin seeds
Plant protein, magnesium and zinc. Choose shelled, unsalted kernels.
Hemp hearts
Plant protein + unsaturated fats. Also provides magnesium.
A small addition. A variety of nutrients.
Rotate them or enjoy a mix. ALA differs from the EPA and DHA in oily fish.
Part 2: Healthy Seeds: Benefits & Portions
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Example portion
20 g total seeds: ~100–120 kcal. Weigh before soaking.
Gut health & fullness
Chia and flax provide fibre for regularity and can help you feel satisfied.
Heart-friendly fats
Unsaturated fats support healthier cholesterol when they replace saturated fats.
Muscle & mineral support
Pumpkin and hemp add plant protein. Magnesium supports normal muscle function.
Make them work for you
Use ground flax; mix chia into moist food. Add to yoghurt, oats or salads. Choose unsalted.
Increase fibre gradually. Calories vary by seed and brand.