All living organisms require an adequate amount of nutrients for the proper functioning of the body. A good intake of various nutrients helps you have a strong immune system, which impacts your physical and mental health positively. We derive such nutrients from a healthy, balanced diet that we follow daily. Along with regular foods, eating a handful of plant seeds daily can go a long way to keep ourselves disease-free.

Seeds are considered to be tiny gold mines of proteins, minerals, vitamins, amino acids, and many more important nutrients. Having a variety of such plant seeds on regular basis can prevent many metabolic disease conditions, help in preventing weight issues, keep heart-related conditions at bay, lower the cholesterol levels, help in preventing or treating neurological and metabolic conditions, and provide many more health benefits. And, if you are wondering which seeds can help you have good health, think no further. Keep reading to learn all about it.


6 Nutritious Seeds to Include In Your Diet:

Let us learn about these nutritious seeds which can be precious powerhouses for our health.

  1. Sunflower seeds:

Sunflower seeds are rich in antioxidants, vitamins, minerals, and folate. They help in overall physical and mental health, safeguard you from heart conditions, prevent various metabolic diseases, lower cholesterol levels, and regulate thyroid and weight issues.

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  1. Sesame seeds:

Sesame seeds are abundant in minerals, iron, amino acids, calcium, and vitamins. They help in lowering cholesterol, regulating weight issues, promoting children’s growth, treating arthritis, migraine, etc.


3.Pumpkin seeds:

Pumpkin seeds have high contents of antioxidants, minerals, and omega-3 fatty acids. They are not only powerful immune boosters, but also help in lowering cholesterol and treating urinary complaints.


  1. Chia seeds:

Chia seeds have abundant omega-3 fatty acids, antioxidants, calcium, protein, and fiber. They help in regulating weight issues, heart conditions, and maintaining blood sugar. The intake of these nutritious seeds provides you relief in skin problems, such as dryness and itching.


  1. Flax seeds:

Flax seeds are rich in omega-3 fatty acids, proteins, and fiber. They help in preventing heart conditions, diabetes mellitus, and cancer. The intake of flaxseeds helps in treating digestive issues, eye issues, and weight issues and lowers cholesterol.


  1. Hemp seeds:

High contents of omega-3 fatty acids, omega-6 fatty acids, protein, and fiber in hemp seeds are highly beneficial for your health. They help prevent heart conditions and cancer. A good intake of these seeds helps you have healthy hair and skin.


There are many other seeds, such as pomegranate seeds which are powerhouses of nutrients, gluten-free quinoa, poppy seeds, etc. which are equally beneficial too.


It is always best to start eating seeds gradually, as some of us can have an allergy to some seeds or may cause initial digestive issues. Have seeds as an addition to your regular diet and not as a meal. Seeds are better absorbed by roasting them or consuming them after first soaking them overnight in the water.


People with major health issues should consult their treating physician before including seeds in their diet.


Seeds, which are the embryo of a plant, can boost your overall health greatly. They may seem tiny, but, by adding them to our balanced diet and with a healthy lifestyle, we all can have amazing health benefits.


  • Written by Dr. Varsha H., Associate doctor to Dr. Rajesh Shah

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