Healthy Benefits of seeds Like nuts, most seeds are rich in protein, healthy fats (higher proportion of polyunsaturated fats) and fibre. minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 and vitamin E.The best seeds to eat for your diet• Flaxseeds.• Chia seeds.• Pumpkin seeds.• Sunflower seeds.• Hemp seeds.• Sesame seeds

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