Seeds have become a major wellness trend—and for good reason. Packed with fiber, protein, healthy fats, antioxidants, and essential minerals, they support heart health, digestion, immunity, and weight management.
A leading cardiologist has listed the top 12 seeds that should be included in your daily diet for better overall well-being.
Here’s a breakdown of each seed and how it benefits your body.
1. Chia Seeds
Chia seeds are nutrient powerhouses rich in:
Omega-3 fatty acids
Fiber
Calcium
Antioxidants
They help reduce inflammation, improve digestion, and support heart and bone health.
2. Flaxseeds (Alsi)
Flaxseeds are one of the best plant sources of omega-3 fats and lignans.
Benefits include:
Lower cholesterol
Better heart health
Hormone balance
Improved digestion
Ground flaxseeds offer better absorption.
3. Coriander Seeds (Dhaniya)
Coriander seeds support:
Digestion and gut health
Blood sugar regulation
Detoxification
They are often recommended in heart-friendly diets for their anti-inflammatory properties.
4. Pumpkin Seeds
Pumpkin seeds are rich in magnesium, zinc, and healthy fats.
Great for:
Heart health
Better sleep
Immunity
Prostate health in men
5. Watermelon Seeds
Often discarded, these seeds are rich in:
Iron
Magnesium
Good fats
Amino acids
They help improve metabolism and energy levels.
6. Sunflower Seeds
Sunflower seeds provide:
Vitamin E
Selenium
Healthy fats
They promote glowing skin, lower inflammation, and support heart wellness.
7. Sesame Seeds (Til)
Sesame seeds are rich in:
Calcium
Zinc
Copper
Healthy fats
They strengthen bones, improve skin health, and reduce blood pressure.
8. Ajwain (Carom Seeds)
Ajwain helps with:
Digestion
Bloating
Acidity
Metabolism
It is especially recommended for people with digestive issues.
9. Fenugreek Seeds (Methi)
Known for their anti-diabetic properties, fenugreek seeds help:
Lower blood sugar
Improve digestion
Reduce appetite
Support lactation in new mothers
10. Nigella Seeds (Kalonji)
Kalonji is packed with antioxidants and supports:
Immunity
Cholesterol control
Heart health
Hair and skin health
11. Cumin Seeds (Jeera)
Cumin is excellent for:
Digestion
Iron levels
Reducing inflammation
Boosting metabolism
It is commonly used for detox water and weight management.
12. Poppy Seeds (Khus Khus)
Poppy seeds contain:
Calcium
Magnesium
Healthy fats
They help promote relaxation, reduce stress, and support bone health.
How to Add These Seeds to Your Diet
Sprinkle on salads, soups, or yogurt
Add to smoothies
Mix into chapati dough
Roast and snack
Add to herbal teas or detox drinks
Sprinkle over oatmeal or breakfast bowls
Even one tablespoon a day can improve overall wellness.
FAQs
1. Are seeds safe for everyone?
Most people can consume seeds, but those with allergies or digestive issues should consult a doctor.
2. Can seeds help in weight loss?
Yes, due to high fiber and healthy fats, seeds promote satiety and reduce cravings.
3. How many seeds should I eat daily?
1–2 tablespoons of mixed seeds are sufficient for daily benefits.
4. Should seeds be eaten raw or roasted?
Lightly roasted seeds are easier to digest, but many seeds can be eaten raw too.
5. Can diabetic patients eat seeds?
Yes—seeds like flax, chia, fenugreek, and pumpkin are excellent for managing blood sugar.
Published on : 27th November
Published by : SMITA
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Source Credit: Content inspired by reporting and health insights from Varsha Vats