Seeds: How to Include Them in Your Daily Diet

As you will see, it is very easy to add seeds to your dishes. Great with all meals, any time of day, there is always room for seeds.
Seeds: How to Include Them in Your Daily Diet

Last update: 06 August, 2018

Seeds are a food with a wide range of properties. There are many kinds, which can be included in any meal. They improve bowel transit, improve your memory, and contain vitamins. There are plenty of reasons to eat seeds every day. In this article, we offer several ideas to help you to include them in your daily diet.

Adding seeds to your diet: salads

Salads are always a highlight of any diet. You can prepare them quickly and easily, and they are healthy. Always take care to not add foods that add a huge amount of calories.


You can easily add seeds to any salad. Practically any seed will improve the dish, while providing more nutrients. Here are some options:

  • Quinoa salad. If you add quinoa to your salad, you will have a full, healthy meal. Do not forget to wash the quinoa before cooking it to avoid a bitter taste. Combine it with lettuce and tomato to make a dish you are sure to enjoy. Be careful when seasoning the salad. Quinoa is a highly absorbent seed, so if you add too much oil, it will soak it up.
  • Pumpkin seeds. We normally eat pumpkin and sunflower seeds with salt. A healthier way to enjoy them is toasted in a salad. They add a distinctive flavor and will give your salad that special touch.
  • Flax and chia seeds. These seeds are some of the most versatile around, adapting to any recipe. They are especially recommended if you have constipation issues, and are rich in vitamin E.


Greek and low-fat yogurt makes for a healthy snack. Add some fruit and seeds and you have a superfood. It is always better to add natural fruit that is cut into pieces, than to buy fruit yogurt.

Yogurt with fruit

In terms of the seeds you can add, it depends on your taste. The most popular seeds for yogurt are chia and sesame. Here are a couple of recipes for some delicious and healthy yogurts.

  • Greek yogurt with kiwi and chia. Add a tablespoon of chia seeds to the bottom of a glass. Then add the yogurt, and another tablespoon of seeds. Finally, add the sliced kiwi and a few drops of honey.
  • Natural yogurt with strawberries and flax. Add a tablespoon of flax and pour the yogurt on the top. Then add chopped strawberries and a tablespoon of sugar-free strawberry marmalade.

Cereal bars

Cereal bars are one of the simplest ways to include seeds in your daily diet. You can buy them or make them yourself. The ones you make at home will be much healthier because they will not have as much sugar as the mass-produced kind. In addition, they are easy to prepare. You can make a batch every two weeks because they will stay fresh if you store them properly.

Cereal bars

Cereal bars are the perfect between-meal snack. You can carry them in your bag or backpack, and have a delicious treat at the ready whenever you feel peckish. They are also great for dieters because they are healthy and can serve as a mid-morning or mid-afternoon meal.


Soup might be the most uncommon way of upping the seed content in your daily diet. We encourage you to try it because it is a great way to ensure they are included, especially in winter.

One option is quinoa soup with vegetables. Start by sautéing the vegetables that you want to add to the soup. Then, wash the quinoa and cook it for a few minutes in the pan. Add the quinoa to the vegetables, as well as some broth. Let it cook for 20 minutes. Now you have a hot meal, featuring seeds as the star ingredient!

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.