World's healthiest seeds that are 'more nutritious than most vegetables'

You might have seen healthy recipes adding a spoonful of chia seeds, but did you know how healthy they actually are?

According to a BBC list of the 100 most nutritious foods in the world, two seeds rank quite highly. Chia seeds come in fifth place with a nutritional score of 85, with pumpkin seeds following closely behind in sixth.

But what's actually in both seeds that make them that good for you?

READ MORE: Experts say '£1 household item will make your perfume last all day'

READ MORE: The 'healthiest vegetable on Earth' scientists say is packed with nutrients

Chia seeds

Chia seeds are considered a superfood for good reason. They contain all nine essential amino acids, making them a good source of plant-based protein.

Alongside that, they can aid with weight loss. Chia seeds absorb water (up to 10 times their weight), which forms a gel-like consistency that can help you feel full for longer.

Though they might seem trendy with many fitness gurus raving about the seeds, chia seeds were historically consumed by Aztec and Mayan warriors for sustained energy. Their balanced blend of carbohydrates, protein, and fats makes them a great fuel source.

Pumpkin seeds

Pumpkin seeds are one of the richest sources of iron and manganese derived from plants. It scored a nutritional score of 84 - just one point fewer than chia seeds.

Their benefits include its anti-inflammatory properties due to compounds like vitamin E and carotenoids, which may reduce inflammation in conditions like arthritis.

They also contain magnesium which is essential for maintaining strong bones and preventing osteoporosis. Pumpkin seeds also contain Tryptophan, a natural amino acid in pumpkin seeds that promotes the production of serotonin and melatonin which improve sleep quality.

How would you add them to your diet? There are many ways to eat pumpkin seeds, whether it's just as they are, roasted as a snack, or sprinkled on soups and baked goods. They make a good addition to salads, oatmeal, smoothies, or yogurt.

So next time you want to add a bit of crunch or texture to your meals, consider reaching for these two seeds.