- Sesame seeds are rich in fibre, protein, iron, calcium and B vitamins.
- Pumpkin seeds are very high in iron and are also a good source of protein, fibre and other nutrients such as manganese.
- Flax seeds are very high in fibre and are a good source of protein, iron and B vitamins.
- Sunflower seeds are high in fibre, protein and iron. They are also a good source of vitamins B and E and contain high levels of dietary minerals.
Seeds are particularly important in the diets of vegetarians and vegans as important sources of iron and protein.