Seeds & Their Benefits in Human Diet

Eat Seeds, they're Friend with Benefits!




Not all seeds are destined for the soil. Add these pint-sized nutritional powerhouses to your diet for super-sized health benefits!


With all the buzz around the myriad health benefits of nuts, it's easy to overlook their even more diminutive counterparts. I'm talking about seeds, which prove that big things come in small packages. In fact, many seeds are absolute nutritional giants!



As a fitness fanatic, you're probably looking for any dietary edge you can find to keep your physique and health in tiptop shape. Replete with healthy fats, protein, and a range of micro-nutrients, seeds can be your secret weapon to eating better than ever. Think of them as pint-sized foods with super-sized benefits. These six seed powerhouses have been nourishing cultures around the world for many years; it's time to add them to your diet, too! Trust me: There's not a bad seed here.


  • Flaxseeds - called as Alsi in Hindi, flax seeds are known to reduce the risk of heart diseases, cancer , stroke and diabetes. Both the soluble and insoluble fibre present in flaxseeds helps in managing diabetes. It's omega -3 which is nearly 1.8 gms per tablespoon of seeds has significant blood pressure lowering effects and thus reduces the likelihood of Stroke and heart diseases.

  • Sunflower seeds - called as surajmukhi ke beej in Hindi. They are an excellent source of vitamin B, B5 and E , magnesium , potassium, iron , manganese. It also contributes to dietary fibre which aids in easy bowel movement. One very important mineral potassium present in these seeds lowers blood pressure and thus recommended for hypertensive people.

  • Sesame seeds - called as til in Hindi, they are a power house of essential minerals such as manganese , copper, iron , phosphorus, calcium , zinc. It's calcium and magnesium content helps in bone strengthening. It also provides with vitamin E which is a powerful antioxidant and thus slow down the process of ageing.

  • Muskmelon seeds - called as magaj in Hindi. Contains high amounts of antioxidants vitamin C and E and other nutrients like folic acid, calcium , magnesium , zinc , iron and omega -3 fatty acids. They are believed to help in regulating immune and cardiovascular systems. Zinc present in these seeds helps in maintaining healthy skin, nail and hair.

  • Watermelon seeds - called as tarbooj ke beej in Hindi. They are a good source of Vitamin B, Folate, magnesium, phosphorus , zinc , iron and potassium. Essential amino acid Lysine present in these seeds plays an important role in calcium absorption in the body. It's diuretic action helps in excretion of excess water from the body and aids in detoxification.

  • Chia seeds - called as sabza in Hindi. These tiny black and white seeds has a mild , nutty flavour and contains antioxidants , proteins , dietary fibre , calcium and omaga -3. Though there is no magic bullet to weight loss , chia seeds are known to reduce food cravings , thus reducing total calorie intake and it's ability to absorb 10 times their weight in water , gives a feeling of fullness.

  • Hemp seeds - provides with a balanced ratio of omega 6 and omega -3 fatty acids , proteins , vitamin A , E , D and dietary fibre. The fatty acids found in these seeds can help in overcoming anxiety and depression and elevates energy and mood.


All the seeds can be taken in their natural form and chewed properly to get their maximum benefit in the human body. They can also be roasted and grounded to make it more palatable or can be added in soups, shakes and curries.

About Dietician Ankita Gupta Sehgal

She is one of the best dietitian in Delhi NCR, with 12 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita for the most personalised diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Book Now!

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