Top 10 seeds to supercharge your health: What to eat, how much & why

Seeds like chia, flax, and pumpkin pack a punch with fiber, protein, and essential minerals. Nutritionist Dr. Kavita Ahuja breaks down the best seeds for daily wellness and how to get the most out of every spoonful.(Image: Pexels)

Seeds are tiny nutritional powerhouses that provide valuable nutrients that benefit overall health in many ways — from boosting energy, immune function, digestive health, and heart function. Although small in size, seeds are packed with protein, healthy fats, fibre, antioxidants, vitamins, and minerals, and are great to consume regularly to keep a balanced diet and prevent nutrient deficiencies.

Delhi-based Holistic nutrition expert, Dr. Kavita Ahuja states, "Adding a spoonful of the right seeds to your diet can make a huge difference in your health." Seeds are extremely easy to incorporate, whether sprinkled on salads, in smoothies, or eaten out of your hand.

Here’s the breakdown of the top 10 seeds to consider for overall growth, what is ideal to eat, and how they're beneficial.

Chia Seeds - For Fiber and Omega-3s

Recommended daily intake: 1 to 2 tablespoons Chia seeds provide dietary fiber, 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) Flaxseeds are full of lignans and omega-3s. They are excellent for heart health and 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 Pumpkin seeds are high in magnesium, zinc, and iron. They boost immunity, help with muscle repair, and improve quality of sleep.

Sunflower seeds - For Skin and Hair

Recommended daily intake: 1 tbsp Sunflower seeds are a source of vitamin E and selenium, helping to promote glowing skin, healthy hair and protect cells from oxidative stress.

Sesame seeds - For Bone Health

Recommended daily intake: 1 tbsp 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 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 Basil seeds are found in many Ayurvedic remedies and are, great for cooling the body, improve digestion, and relieve acidity.

Cumin Seeds — Gut and Detox

Recommended daily amount: 1/2 to 1 tsp (roasted or soaked) Cumin can aid in digestion, reduce bloating, and is known for food detoxification.

Fenugreek Seeds — Blood Sugar Control

Recommended daily amount: 1 tsp (soaked overnight) The slightly bitter tasting seeds help your body manage blood sugar, aids in the production of milk in lactating mothers, and supports metabolism.

Nigella Seeds (Kalonji) — Immunity Support

Recommended daily amount: 1/2 tsp High in antioxidants and have anti-inflammatory properties, nigella seeds can improve immune function and be support lungs.

Vary the seeds you eat throughout the week to create a broad nutrition profile. It is recommended that you speak with a nutritionist before making any major diet changes, especially if you are dealing with allergies or medical issues.

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