Seeds, Grains, Legumes & Tree Nuts: Understanding Their Nutritional Diversity
Seeds, grains, legumes and tree nuts are nutritionally diverse whole-food ingredients that can contribute protein, essential fatty acids, fiber, vitamins, minerals and a wide variety of naturally occurring phytochemicals. Despite the misconception that seeds and nuts should be evaluated primarily by their fat content and the myth they are “unhealthy,” research demonstrates that these foods possess complex nutritional characteristics that differ considerably among plant species and varieties. Studies of wild parrots confirm that seeds are important natural food resources for certain species, while food-composition research reveals the distinctive nutritional contributions of ingredients such as flaxseed, chia, sesame, pumpkin seeds, quinoa, pulses and tree nuts. These peer-reviewed publications also demonstrate that the physical structure of foods and their preparation can influence nutrient accessibility. For companion-bird owners, this research provides a scientific foundation for understanding why appropriate seeds, grains, legumes and nuts deserve consideration within a varied, species-specific feeding program. Their selection and preparation should reflect the bird’s nutritional requirements, natural feeding ecology and the safety characteristics of individual ingredients. Rather than categorizing entire food groups as inherently healthy or unhealthy, these studies encourage a more informed understanding of their nutritional complexity and potential contributions to dietary diversity.
1. Wild parrots select nutrient-rich seeds
Gilardi, J. D., & Toft, C. A. (2012). Parrots eat nutritious foods despite toxins. PLOS ONE, 7(6), e38293.
What this means for the animals we feed: Researchers found that seeds made up a substantial portion of the foods eaten by the wild parrots they studied and supplied protein and fat. Seeds are a natural, nutritionally valuable food group to consider when building a diverse, species-appropriate diet.
2. Edible seeds provide more than fat
Raza, A., et al. (2026). Nutritional and Health Potential of Edible Seeds: Micronutrient Bioavailability and Mechanistic Insights – Raza – 2026 – Food Science & Nutrition – Wiley Online Library. Food Science & Nutrition, 14(2), e71480.
What this means for the animals we feed: This review identifies fiber, protein, unsaturated fats, vitamins, minerals, and plant compounds in edible seeds such as pumpkin, flax, sesame, and chia. Offering a variety of suitable seeds provides different combinations of these naturally occurring nutrients.
3. Flaxseed supplies plant-based omega-3 fats
Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: An ancient medicine & modern functional food. Journal of Food Science and Technology, 51(9), 1633–1653.
What this means for the animals we feed: Flaxseed contains alpha-linolenic acid, a plant-based omega-3 fatty acid, along with fiber and lignans. Whole flaxseed can contribute these components to a varied diet when the seed and its preparation are appropriate for the animal.
4. Chia seeds contain fats, protein, and fiber
Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of chia (Salvia hispanica L.): A review. Journal of Food Science and Technology, 53(4), 1750–1758.
What this means for the animals we feed: Chia seeds naturally contain omega-3 fatty acids, protein, fiber, and other nutritional components. They offer a different nutrient profile from many common bird seeds and can contribute to ingredient diversity when appropriately prepared.
5. Sesame seeds contain distinctive plant compounds
Namiki, M. (2007). Nutraceutical functions of sesame: A review. Critical Reviews in Food Science and Nutrition, 47(7), 651–673.
What this means for the animals we feed: Sesame seeds contain lignans, including sesamin and sesamolin, that have been studied for their antioxidant activity and interactions with vitamin E. Including suitable sesame seeds adds plant compounds that differ from those found in many other seeds.
6. Pumpkin seeds offer several naturally occurring nutrients
Tor-Roca, A., Garcia-Aloy, M., Mattivi, F., Llorach, R., Andres-Lacueva, C., & Urpi-Sarda, M. (2020). Phytochemicals in legumes: A qualitative reviewed analysis. Journal of Agricultural and Food Chemistry, 68(47), 13486–13496.
What this means for the animals we feed: Researchers analyzed pumpkin seeds from 11 varieties and found unsaturated fatty acids alongside naturally occurring compounds such as tocopherols, carotenoids, phytosterols, and squalene. The differences among varieties show how offering diverse, appropriate seeds can introduce different combinations of nutrients and plant compounds.
7. Quinoa provides a different nutritional profile from common cereal grains
Vega-Gálvez, A., Miranda, M., Vergara, J., Uribe, E., Puente, L., & Martínez, E. A. (2010). Nutrition facts and functional potential of quinoa (Chenopodium quinoa Willd.), an ancient Andean grain: A review. Journal of the Science of Food and Agriculture, 90(15), 2541–2547.
What this means for the animals we feed: Quinoa contains protein, dietary fiber, minerals, and other nutritional components that make it distinct from many conventional cereal grains. Soaked and/or sprouted quinoa can contribute another source of whole-food variety.
8. Pulses contain protein, fiber, and phytochemicals
Rochfort, S., & Panozzo, J. (2007). Phytochemicals for health, the role of pulses. Journal of Agricultural and Food Chemistry, 55(20), 7981–7994.
What this means for the animals we feed: Peas, lentils, chickpeas, and other pulses contain protein, fiber, minerals, and plant compounds such as phytosterols and resistant starch. Selecting appropriately prepared, species-safe legumes can add nutritional variety beyond conventional seeds and grains.
9. Tree nuts provide a diverse range of phytochemicals
Bolling, B. W., Chen, C.-Y. O., McKay, D. L., & Blumberg, J. B. (2011). The phytochemical composition and antioxidant actions of tree nuts. Asia Pacific Journal of Clinical Nutrition, 20(1), 117–123.
What this means for the animals we feed: Tree nuts provide more than fat and protein: they also contain fiber, vitamins, minerals, and plant compounds such as carotenoids, polyphenols, and tocopherols. Offering a variety of suitable nuts can provide different combinations of these naturally occurring components.
10. Walnuts contain beneficial compounds beyond their fatty acids
Sánchez-González, C., Ciudad, C. J., Noé, V., & Izquierdo-Pulido, M. (2017). Health benefits of walnut polyphenols: An exploration beyond their lipid profile. Critical Reviews in Food Science and Nutrition, 57(16), 3373–3383.
What this means for the animals we feed: Walnuts contain vitamin E and polyphenols, including ellagitannins, in addition to their unsaturated fatty acids. Appropriate whole walnuts can contribute these naturally occurring compounds while providing a different nutritional profile from other nuts and seeds.
11. Different nuts provide different amounts of minerals
Moskwa, J., Naliwajko, S. K., Puścion-Jakubik, A., Soroczyńska, J., Socha, K., Koch, W., & Markiewicz-Żukowska, R. (2023). In vitro assessment of the bioaccessibility of Zn, Ca, Mg, and Se from various types of nuts. Foods, 12(24), 4453.
What this means for the animals we feed: The nuts tested contained different amounts of zinc, calcium, magnesium, and selenium, and the proportion released during simulated digestion also varied. Offering a variety of suitable nuts introduces different mineral profiles rather than treating all nuts as nutritionally interchangeable.
12. Whole nuts have a distinctive physical structure
McArthur, B. M., & Mattes, R. D. (2020). Energy extraction from nuts: Walnuts, almonds and pistachios. British Journal of Nutrition, 123(4), 361–371. What this means for the animals we feed: Researchers found that walnuts, almonds, and pistachios broke apart differently during chewing and simulated digestion, influencing how their fats were released. Whole nuts provide distinct natural food structures as well as different nutrient profiles, making their physical form relevant to feeding and foraging.