The seed is the part of a plant that contains the embryo of a future plant. To provide the embryo with a good source of energy, the seed often contains stored nutrients and oils that make the seed high in fat.
Nutritionally speaking, the health benefits of seeds have not been studied as much as nuts. However, seeds are excellent sources of fiber, selenium and vitamin E, and fairly good sources of protein, zinc, and iron. Because they contain a concentrated source of fat and calories, it is best to enjoy them in small amounts (1/8 – 1/4 cup), 3-4 times a week