Ravya Arora; Nutritionist & Health Educator, explains the health benefits of seeds.
A clever and effort less addition to your wellness routine making chia puddings a Gen Z favourite! Soak chia seeds in water and wait for them to swell before consuming- this makes them easier to digest as the fibre is partially pre hydrated making it less likely to cause issues like bloating or cramps.
Grind chia seeds to add in oats and smoothies, grinding enhances nutrient absorption from chia seeds- an easy alternative to have them unsoaked. Do not consume large amounts of dry chia seeds without water. Since chia seeds are easy to overdo ensure not to go overboard since they are extremely high on fibre and may hinder the absorption of certain other minerals.
Flax seed are loaded with fibre, these tiny seeds can play a big role in improving your digestion, gut health, easing bowel movement and stabilizing your blood sugar levels. Beyond energy and digestion, these nutrient-dense seeds deliver complete plant-based protein, bone strengthening calcium, essential magnesium, and powerful antioxidants that combat cellular damage. Additionally, flax seeds are great hormone health supporters, especially for women experiencing menopause or hormonal fluctuations, thanks to their exceptionally high lignan content which help in hormonal regulation by mildly mimicking estrogen. Furthermore, many studies have regularly linked the co-relation between consumption of flax seeds and improved heart health in turn lowering inflammation, LDL cholesterol and promoting overall healthy cardiovascular function.
Flax seeds are best used ground. Since they have a tough outer shell, often flax seeds pass through the digestive tract as is. Which means losing out on all the incredible benefits- grinding these seeds will enhance nutrient absorption. Best in smoothies, salads, and lightly baked goods. Have them raw or heated lightly- since the omega 3’s in flax seeds is very sensitive to temperature- high temperatures while pan frying can degrade certain compounds in flax seeds. However, flax seeds are bake friendly- experiencing minimal nutrient loss in the over on a moderate temperature. Store in airtight container- ground flaxseeds oxidize very quickly losing both nutrients and their flavour. Store them in an airtight container in the fridge for up to 3 months.
Sunflower seeds are rich in magnesium, these seeds help regulate your heartbeat, blood pressure and promote relaxation. Cardiovascular benefits include lowered LDL (bad cholesterol) levels and a hike your HDL (good cholesterol). Additionally, flavonoids and phenolic acid in the sunflower seeds makes it a great anti-inflammatory. Therefore, reducing the risk of chronic diseases. All in all- the mighty sunflower seed is a powerhouse of healthy fats, fibre, plant protein and B vitamins.
From immune support to bone health, pumpkin seed has you covered. Pumpkin seeds also contain an amino acid called tryptophan which helps produce melatonin and serotonin in your body which enhances mood and sleep quality. Better not sleep on these seeds if good sleep is priority.
Sesame seeds are naturally rich in calcium, magnesium, and phosphorus. These tiny seeds are rich in key minerals that account for strong bones and teeth. Seasamin, a lignan found in sesame seeds is a potent antioxidant with a strong anti-inflammatory effect which helps prevent oxidative stress which has previously been linked to chronic disease. Additionally, the high polyphenol content in the seed supports heart health, lower LDL levels and reduces the risk of heart disease. The seed may be small but it packs a powerhouse of diverse nutrients.
Read the full story that first appeared in Deccan Chronicle dated Oct 27, 2025 here:
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