Five seeds that earn their place in your kitchen

Seeds are among the most nutrient-dense foods available, but the marketing around them often outpaces the evidence. Here's a grounded view of what each seed genuinely offers.

Chia is exceptional for soluble fibre and plant omega-3. Two tablespoons deliver around 10 g of fibre — close to a third of the daily requirement for most adults.

Flax carries the highest lignan content of any common food, but it must be ground to be absorbed. Whole flax passes through largely intact.

Pumpkin seeds are the standout for magnesium and zinc, both of which support recovery and immune function. Sunflower kernels lead on Vitamin E.

A realistic goal is 30 g of mixed seeds daily, rotated across the week rather than eaten in large single doses.