How best to boost nutritional health with the right seasonal seeds

[September 2025]– With the seasons changing and winter on the horizon, many people look for simple, natural ways to support their wellbeing. Seeds are one of nature’s most nutrient-dense foods, packed with essential fats, fibre, protein, and important minerals.

“Seeds really are little nutritional powerhouses,” says Sara Pearson, co-owner of Munchy Seeds. “As we move into winter, people want easy, natural ways to add more nutrients to their diet. Roasted and toasted seeds make it simple to sprinkle goodness onto almost anything – porridge, soups, salads, or just straight from the pack. They offer a convenient way to add flavour, crunch and natural goodness to everyday meals.”

Nutritionists highlight five seeds in particular – sunflower, pumpkin, flax, chia and sesame – that provide a variety of important nutrients:

Sunflower seeds – naturally high in vitamin E, which contributes to the protection of cells from oxidative stress, and are a source of selenium, which contributes to the normal function of the immune system.

Pumpkin seeds – a natural source of zinc, which also supports normal immune function, as well as magnesium, which contributes to the reduction of tiredness and fatigue and to normal psychological function.

Flax and Chia seeds – provide plant-based omega-3 fatty acids (ALA), which contribute to the maintenance of normal blood cholesterol levels when consumed in sufficient amounts. They are also high in fibre, making them a great addition to a balanced diet.

Sesame seeds – are rich in calcium, needed for the maintenance of normal bones and teeth, and a source of copper, which contributes to the maintenance of normal connective tissues.

Together, these seeds provide a broad spectrum of beneficial nutrients that can support overall wellbeing during the colder months. By combining them in a simple blend or enjoying them as snacks, it’s easy to create a small daily habit that delivers long-term benefits.

Suffolk-based Munchy Seeds, specialists in roasting and toasting seeds for over 20 years, has been making it easy to enjoy these nutritious foods with ready-to-eat seed mixes that bring flavour and crunch to everyday meals, while careful roasting helps to unlock more of the seeds’ natural taste.

With increasing consumer interest in preventative health measures and natural immunity boosters, seeds offer an accessible and affordable way to enhance winter wellness without complex supplementation.

This winter, a spoonful of seeds could be the simplest step towards a more nourishing routine.