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Small but ever so mighty, seeds are absolute powerhouses of nutrients and minerals.


From tiny little chia seeds to crispy brown linseed and everything in between, these plant-powered natural wonders are packed full of good stuff.


And it’s no surprise that they are, since plants actually grow from them!


Seeds: perfect for healthy snacking and brightening up meals

Seeds are a perfect healthy choice to satisfy your snack cravings in between meals.


They are extremely versatile and can be added to lots of different recipes including overnight oats.


Seeds can also be blended into smoothies and or lightly toasted and then sprinkled on top of salads and pasta dishes, for a bit of extra crunch and flavour.


If your kids enjoy a snack during the day (and let’s face it, which kids don’t?!), why not add a packet of seeds to their lunchboxes or backpacks? And enjoy peace of mind knowing that they’ll be eating healthier alternatives to crisps and sweets.


You don’t need to eat a lot of them either. As they are packed full of protein and fibre, and because each seed has so many nutrients, your body doesn’t actually need that many of them.


The recommended daily serving of seeds will of course depend on which seed you choose, but usually a tablespoon or two each day is enough. Seeds really are nature’s space savers.


What are the nutritional benefits of seeds?

Good things really do come in small packages!


These small kernels are high in the vitamins and minerals that our bodies need to function well.


They are also high in fibre, which helps contribute to normal bowel function and prevent constipation.


Because each seed has slightly different nutrients and benefits, it’s best to incorporate a range of different seeds into your diet to ensure that you are getting a nutritionally diverse mix.


Here’s an idea of some of the nutrients in our most popular seeds:


Pumpkin seeds

Not just a decoration for Halloween, pumpkins have plenty of nutritional value in their seeds. Our organic pumpkin seeds are high in potassium, one of the most important minerals in the body. Potassium contributes to the normal function of the brain, nerves, heart and muscles. Pumpkin seeds also contain phosphorus which helps to keep bones healthy.


Hemp seeds

Hemp seeds are a great source of magnesium, a nutrient which is important for lots of the body’s processes, including contributing to the normal function of muscle and nerve functions. They are also high in fibre and low in salt and can be added to smoothies and shakes.


Chia seeds

These powerful little seeds are high in fibre and have become very popular over the last few years when their nutritional value has become very well publicised. They are a great plant-based source of protein which makes them very beneficial when included in a vegan diet, which can sometimes be deficient in protein, without any animal products in sight. Not content with all that, they also have omega-3 ALA (Alpha-linolenic Acid), calcium, zinc, iron and magnesium, providing 50% of your recommended daily intake of these minerals – now that’s impressive!


Sesame seeds

Perfect for use in Asian recipes, sesame seeds are a source of protein and packed full of fibre and iron. Sesame seeds are a perfect snack for you to have in your bag when you’re on the go. They can also be added as a topping to bread or cakes to add a little extra crunch.


Flax seeds

Our Milled Flax Seeds are high in fibre and a source of protein and omega 3 fatty acids.


Are seeds suitable for restrictive diets?

Yes, most seeds are suitable for people following restrictive diets like vegan or gluten free.


They also may be beneficial if you are a vegan, as they are high in protein, which can sometimes be difficult to get through a plant-based diet. Always check the ingredients before you buy.

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What are the benefits of flaxseeds?


Flaxseeds, also known as linseeds, are a fibre-rich source of omega-3 that can easily be incorporated into your diet.

So, what are flaxseeds? They come from the flax plant – which is used to make linen clothes and textiles. Ground linseeds are best for human consumption, as the plant-based omega-3 fats are contained in the hard-to-digest fibrous outer shell of the seed.

Other health benefits of linseeds include their high levels of soluble fibre, which helps you feel fuller for longer, as well as helping with healthy bathroom activities! Milled linseeds also contain lignans, which are phytoestrogens - similar to the female hormone oestrogen.

There are many ways to enjoy linseeds and flaxseeds in your diet: swirl them into a breakfast smoothie, pop some in your porridge, sprinkle on your soups and salads - golden flaxseeds are especially tasty! You can also make them into a vegan egg replacement – just mix one tablespoon of ground flaxseeds with 3 tablespoons of water.


What are the benefits of chia seeds?


What are chia seeds? They are little brown seeds grown in Central America, where Aztec and Mayan people famously used them as food.

A whopping 90% of the fat is the healthy, unsaturated kind and 57% is omega-3 – making chia seeds one of the best sources of vegan and vegetarian omega-3.

Other chia seed benefits include its calcium content – about 108mg of calcium per tablespoon – which is 15% of the recommended adult’s daily intake. They are also packed with soluble fibre.

So, how do you use chia seeds? Sprinkle them into smoothies, stir into overnight oats, let them soak in plant milk to make healthy vegan chia seed pudding, or use it to thicken up salad dressings. You can also transform them into a vegan egg replacement for baking – simply mix 1 tablespoon of chia seeds with 2.5 tablespoons of water and tah-dah, you have yourself a chia egg!


What are the benefits of pumpkin seeds?


Pumpkin seeds are often over-looked and simply cast aside when pumpkin carving or binned while making an autumnal batch of pumpkin soup. But it doesn’t have to be this way!

Pumpkin seeds are a great source of monounsaturated fats, omega-6 fatty acids and phosphorus – a substance that contributes to the maintenance of strong bones and teeth.

Roast them with spices like paprika and turmeric for a tasty, healthy snack, a crunchy soup topping, or mix into granola bars.


What are the benefits of sunflower seeds?


Just like the pretty flower they come from, sunflower seeds can add a little light to your life. A single serving of sunflower seeds (28g) contains 5.8g of protein, 47% of the recommended adult intake of vitamin E, 23% of the recommended adult intake of magnesium, and is a great source of copper and omega-6 fatty acids.

Use them as you would any other seed: in smoothies, soups, salads, etc. Or why not try making your own sunflower seed butter for a healthy, homemade spread to slather over toast, bread and crackers?


What are the benefits of hemp seeds?


Hemp seeds are like the buff older brother of the seed world. They contain more than 30% of complete plant-based protein, which means they contain all of the amino acids that your body can’t make by itself. They’re also a good source of magnesium, zinc, and omega-3 fatty acids.

Because of their earthy flavour, hemp seeds work really well in recipes like vegan meatballs, pesto, tabbouleh and hummus. They also make a deliciously healthy addition to smoothies and overnight oats.


What seeds can you find at Holland & Barrett?


All of the above seeds are available at Holland & Barrett: chia seeds, flaxseeds, shelled hemp seeds, pumpkin seeds and sunflower seeds, as well as watermelon seeds, sesame seeds and pre-made snacks of yoghurt- and chocolate-coated seeds – mmm! Go on, sow a little seed-power into your diet today.