Packed with lots of protein, unsaturated fats, and a range of minerals and vitamins, seeds have a similar national content to nuts and are a really useful addition to vegetarian diets, giving us great supplies of the minerals, iron and calcium found in mixed diets in meat and dairy foods.


How Much To Eat

50g of pumpkin seeds give men half of their daily zinc needed for strong immunity and fertility.

One tablespoon of sunflower seeds supplies 6mg of vitamin E.

Did You Know?

A tablespoon, around 15g, of pumpkin seeds gives women 10% of her daily energy boosting iron.

Zinc in seeds may help to maintain prostate health.

Some seeds may help to relive problems of the bowel.

Choosing and Storing Seeds

Always buy in clear, sealed containers from a reputable shop.

Store for no more than one year in an airtight jar in a dry place, away from direct sunlight to help to stop seeds going rancid.

Cooking and Eating

Sprinkle dill seeds over fish dishes or bake on bread rolls.

Toasted sesame seeds can be added to salads and cereals.

Sunflower, pumpkin and melon seeds make healthy snacks.

Anise Seeds


The Romans used anise seeds to make cakes that were served as a digestive at the end of a meal. The seeds come from the anise plant.

Celery Seeds


These seeds have a strong flavour and are often used to season casseroles. Nutritionally, they add little to the diet because only small quantities are eaten.

Dill Seeds


Oil of dill seeds can be used to treat indigestion. The seeds are often cooked with cabbage, brussel sprouts, and pulses to help prevent flatulence.

Fennel Seeds


Similar to anise seeds in flavour, fennel seeds have long been used as a treatment for weight problems. They are often ground, and may be sprinkled directly on to foods.

Flax Seeds


Unusually in the plant world, flax seeds contain omega-3 polyunsaturated fatty acids. These fats are more common on animal products, such as oily fish.

Pumpkin Seeds


These seeds are rich in the minerals zinc, iron, and selenium. They should be chewed thoroughly to make it easier for the body to absorb their valuable nutrients.

Psyllium Seeds


These are high in vitamin E and are one of the richest non-animal foods for calcium. Almonds are an integral part of the Portfolio cholesterol-lowering diet.

Sesame Seeds


Rich in calcium, and nutty in flavour, these can be roasted and ground to a paste to make tahini, a cooking paste.

Sunflower Seeds


Native to Central America and Peru, sunflowers produce seed that are rich in vitamin E. Regular intakes may help to boost the strength of the immune system.

Melon Seeds


Particularly good for magnesium, as well as giving us iron; melon seeds also provide zinc, and the B vitamin folate, making them an all-round useful source of nutrients.