Health benefits of seeds: 9 superfoods for instant energy, brain health in your daily diet

Health benefits of seeds
Most nutritionists and dietitians swear by the health benefits of seeds because these tiny nutrient-dense superfoods are loaded with protein, healthy fats, dietary fibre, vitamins, minerals, and antioxidants. Including them in your daily diet will help you improve digestion, boost energy and even help balance hormones (Images: Canva)

Ideal quantity in daily diet
However, it is critical to understand which seeds to include in your healthy diet plan and how much to consume to reap their maximum benefits. “Adding even a spoonful of the right seeds to your meals every day can make a remarkable difference in your overall health,” says Dr Kavita Ahuja, a Delhi-based holistic nutrition expert. Dr Ahula lists the following seeds you should make a part of your every day diet plan.

Chia seeds: For fibre and Omega-3s
Recommended daily intake: 1 to 2 tablespoons
Health benefits of chia seeds: These tiny superfoods provide dietary fibre, omega-3 fatty acids, and antioxidants. They promote digestive health, keep you fuller for longer, and help with brain function.

Flaxseeds: For hormonal balance 
Recommended daily intake: 1 tablespoon (ground)
Health benefits of flaxseeds: Full of lignans and omega-3s, flaxseeds are excellent for heart health and help balance hormones, especially in women. Always eat ground flax for better absorption.

Pumpkin seeds: For magnesium and zinc
Recommended daily intake: 1 to 2 tablespoons
Health benefits of pumpkin seeds: High in magnesium, zinc, and iron, pumpkin seeds boost immunity, help with muscle repair, and improve quality of sleep.

Sunflower seeds: For skin and hair 
Recommended daily intake: 1 tbsp
Health benefits of sunflower seeds: These seeds are a good source of vitamin E and selenium, which helps keep your skin glowing, hair healthy and protect cells from oxidative stress.

Sesame seeds: For bone health
Recommended daily intake: 1 tbsp
Health benefits of sesame seeds: These seeds are high in calcium and they are good for your bones, so theare beneficial for growing children and women that have reached menopause.

Hemp seeds: For plant-based protein
Recommended daily intake: 1 to 2 tablespoons
Health benefits of hemp seeds: Hemp seeds are high in good quality protein and healthy fats that help build muscle and support cardiovascular health.

Basil seeds (sabja): For cooling and digestion
Recommended daily intake: 1 tsp soaked
Health benefits of basil seeds: Found in many Ayurvedic remedies, basil seeds are great for cooling the body, improving digestion, and relieving acidity.

Cumin Seeds: For gut health and detox
Recommended daily amount: 1/2 to 1 tsp (roasted or soaked)
Health benefits of cumin seeds: Cumin can aid in digestion, reduce bloating, and is known for food detoxification.

Fenugreek Seeds: To control blood sugar
Recommended daily amount: 1 tsp (soaked overnight)
Health benefits of fenugreek seeds: The slightly bitter tasting seeds help your body manage blood sugar, aids in the production of milk in lactating mothers, and supports metabolism. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)