You Should Add br These 6 Healthy Seeds br to Your Diet While nuts may be more popular, seeds have plenty of health benefits. Here are six seeds br to try in your diet. Hemp seeds contain plenty of protein, omega-3s, zinc, magnesium and vitamin E. Flax seeds have omega-3's, magnesium, manganese br and thiamin. Pumpkin seeds, or 'pepitas,' are rich in zinc. The small black seeds are rich in vitamin B. Sesame seeds are a source br of calcium, phosphorus br and antioxidants. Chia seeds have high br protein content and plenty br of omega-3's.