Seeds are small but mighty nutritional powerhouses. Incorporating a variety of seeds which are good for health into your diet can significantly enhance your overall health and well-being. For centuries, seeds have been a crucial part of traditional Indian diets.

In this blog, we will explore 10 best seeds for your health that are perfect for an Indian diet. We will delve into their nutritional profiles, healthy seeds list, and creative ways to incorporate them into your daily meals. Last but not the least, we will look into a chart to help you prioritise seeds for your health needs. Let's explore how these tiny wonders can contribute to a healthier lifestyle.

Seeds Are Good for Health

Why Seeds Are Considered Superfoods? They provide a concentrated source of energy, proteins, essential fatty acids, vitamins, and minerals, which are crucial for maintaining good health. Additionally, seeds are packed with antioxidants that help combat oxidative stress and inflammation in the body.

🌟 Enhanced Heart Health

🌟 Improved Digestive Health

🌟 Weight Management

🌟 Boosted Immune System

🌟 Better Skin and Hair

10 Best Seeds for your Health

1. Sunflower Seeds

Sunflower seeds are rich in healthy fats, protein, fiber, vitamins E and B, and minerals like magnesium and selenium. A handful of healthy sunflower seeds can provide a substantial nutritional boost.

Roasted Sunflower seeds and Jaggery brittles by Madhu Bindra
  • Heart Health: The high content of healthy fats and magnesium supports cardiovascular health.
  • Skin Health: Vitamin E in sunflower seeds helps maintain healthy skin.
  • Energy Boost: The seeds are a great source of energy, perfect for a mid-day snack.
Protein rich roasted sunflower seeds laddu Recipe by Smita Kiran Patil
#playoff #GoldenApron23
Sunflower seeds Dip Recipe by Laju Gehani
#goldenapron23 #week8
Sunflower Seeds Chutney Recipe by Prachi Phadke Puranik
#goldenapron23 #roastedsunflowerseeds #week8

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2. Chia Seeds

Chia seeds are a rich source of omega-3 fatty acids, fiber, protein, and various micronutrients like calcium, phosphorus, and magnesium. Chia seed good for:

  • Omega-3 Fatty Acids: These essential fats are crucial for brain health and reducing inflammation.
  • Fiber Content: High fiber content aids in digestion and helps maintain a healthy weight.
  • Healthy seeds for weight loss: Chia seeds with milk, make you feel full and reduce overall calorie intake.
Overnight Apple Chia Seed Pudding Recipe by Shital Siddhesh Raut
#ga24pc Overnight Apple Chia Seed Pudding Make a healthy and tasty breakfast for busy morning.
Alphonso Shake with Sago and Chia Recipe by ZMA
#ga24 #cookpadindia #innovative It’s an excellent option in Summers on any given day. This ever popular drink is a must have in this Season of the King of Fruits when these are available aplenty. In this version, I have used Alphonso Mangoes, Amul Fresh Cream and chilled Milk to make this Mango Shak…
Apple Smoothie With Chia Seeds Recipe by Naheed Alam
#ga24pc #diu/daman #apple #chiaseeds
Mango coconut chia pudding Recipe by Lakshmi Sridharan Ph D
# GA24 Love Alphonso mangoes. Mango is a highly nutritious with high vitamin C, Chia seeds are tiny black or white seeds from the plant Salvia hispanica. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients. Minerals such as phosphorus, magnesium, potassium. Iron, zinc…
Watermelon chia seeds raita Recipe by Mukti Sahay
#ga24

3. Flax Seeds

Flax seeds are packed with omega-3 fatty acids, fiber, and lignans, which have antioxidant properties.

Flax seeds oats bhakri by Deepa Rupani
  • Digestive Health: High fiber content aids in maintaining a healthy digestive system.
  • Lowering Cholesterol: Flax seeds help reduce bad cholesterol levels.
  • Hormonal Balance: Lignans in flax seeds can help balance hormones, especially in women.
Flax Seeds Tea Cake (Vegan) Recipe by Vaishali Suhas
#cookeverypart#vegan #cookingwithseeds #seeds#flaxseeds #cookpadindia #worldfoodday Flax seeds are great source of nutrition. They have protein, vitamins B complex, iron,folates,fibres, and build immunity. I have made whole wheat flax seed Tea cake which is packed with nutrition. Since flax seeds ar…
Flax Seed Rice Recipe by Madhumita Bishnu
#cookeverypart Flax seed is so healthy and so many varied dishes can be made. I chose Flax Seed rice for lunch today
Flax seed chutney Recipe by Tasty Veg Cooking
Chutney is very widely used and popular condiment in Indian cuisine.Its rich in Omega-3, fiber, and proteins. We should include flax seed chutney in our daily meals. #cookpadindia
Flax seeds laddu Recipe by Uzma Syed
#GA4 #week14 #laddu Flax seeds are Full of Omega 3 fatty acid and also have insoluble fibers. Flaxseed ladoos are loaded with nutrition and have the tendency to keep you full for a longer period of time.

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4. Pumpkin Seeds

Pumpkin seeds are rich in magnesium, zinc, iron, and antioxidants. They also provide a good amount of protein and healthy fats.

Pumpkin seed chutney Lakshmi Sridharan Ph D
  • Improved Sleep: Magnesium helps regulate sleep patterns.
  • Immune Support: Antioxidants boost the immune system.
Pumpkin Seeds Halwa Recipe by Seema Sharma
#ga24 #Andrapradesh #pumpkinseeds
Oven Baked Pumpkin Seeds Recipe by Kavita Ns
#cookeverypart #pumpkin #seeds #cookpadindia Full of nutrients, healthy fats and fiber are these super delicious pumpkin seeds. #food_ishkitchen
Detoxifying Pineapple Cucumber Juice with Pumpkin Seeds Recipe by Jasmin Motta _ #BeingMotta
#GA4 #week11 #pumpkin Pineapple, cucumber, coconut water & pumpkin seeds helps in digestion & weight loss also. Inspired by English Author ..Spice Queen recipe ( Mrunal Thakkar Ji).

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5. Psyllium Husk (Isabgol)

Psyllium husk is highly effective in maintaining bowel regularity and is beneficial and best seeds for gut health due to its high soluble fiber content. However, it's important to consume it with plenty of water to avoid digestive discomfort.

Isabgol buttermilk Recipe by Amee Shaherawala
#Goldenapron23 #Week 12 # Isabgol # Cookpad India # buttermilk #photograpy
Weightloss isabgol banana smoothie Recipe by Chef Tripti Saxena
#goldenapron23 #week12
Isabgol porridge Recipe by Kalpana Rai
#goldenapron23 #week12 Isabgol is a natural fibre.It is good for gut health, helps in managing sugar levels and cholesterol. In this recipe I have used cow milk, rolled oats, isabgol and honey.
Isabgol soya cutlet Recipe by Laju Gehani
#goldenapron23 #week12
Isabgol Khichdi Recipe by Mother’s Delight
#goldenapron23 #week12

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6. Black Cumin (Kalonji/Nigella Seed)

Black cumin seeds are rich in antioxidants, essential oils, and numerous vitamins and minerals. These seeds have anti-inflammatory, antibacterial, and immune-boosting properties. They are known to aid in digestion, improve skin health, and support respiratory health.

Kalonji (nigella) cookies Recipe by Dr.Madhumita Mishra
#week3of5 The cookies are usually sweet . I made salty cookies with a dash of sweetness. The aroma of nigella makes the cookies tasteful. These cookies go well with tea.
Chicken Kalonji Recipe by Kumkum Chatterjee
#goldenapron3 #week16 #chicken,onion #ldcravings2 /post-2 Chicken Kalonji is a flavourful and delicious recipe.Kalonji or Black seeds has many health benefits and adding it to chicken imparts a different flavour to it.
Kalonji Chapatis or Rotis Recipe by ZMA
#cookpadindia #sunnah #everydaycooking These Seeds are our beloved Prophet Muhammad’s (Sallallahu Alaihi Wa Aalehi Wa Sallam) one of the most loved from the list of ingredients or food items which included Seeds, Fruits, Vegetables, Oil etc. Rotis or Chapatis with Black or Nigella Seeds for Breakfas…
Sem Aloo with Kalonji Seeds Recipe by rama
#win #week5 #cookpadindia #cookpadenglish #simplecooking
Methi poori with nigella seeds Recipe by Naheed Alam
#cookeverypart #seeds #nigellaseeds Nigella seeds or kalonji,has many health benefits.These tiny seeds are full of antioxidants and are known of its power to lower down blood sugar level.Apart from this also known to regulate blood pressure and many more health related benefits.

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7. Sabja seeds (Basil Seeds)

Basil seeds, also known as sabja seeds, are rich in fiber, omega-3 fatty acids, and numerous vitamins and minerals. Basil seeds are known for their cooling properties and are often used in summer drinks. They help in digestion, weight loss, and managing blood sugar levels.

Mango sabja seeds milk shake Recipe by Hema Wane
#ga24 #Orissa #sabja seeds
Green grapes, sabja seed juice Recipe by Renukabala
#SF
Beet root Raita with Sabja seeds Recipe by Dr Vidyashree
I have made a premix of good spices combination for digestive health Use them in salads, juices, soups ,raita, buttermilk etc
Papaya sabja juice Recipe by Supriya Devkar
#GoldenApron23 #week9 #sweet papaya Papaya is very healthy fibrous fruit it is very useful in skin glowing, weight loss. Sir today we are going to make a very easy juice recipe. In. few ingredients
Rose Milk with Gond Katira and Sabja Seeds Recipe by Renuka Prabakaran
#ga24 Rose is a king of flower and milk is king of food. Both are together made the health of the body and provide a good life.

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8. Sesame Seeds

Sesame seeds are rich in calcium, iron, magnesium, and phosphorus. They are great for bone health and can help improve heart health. Add to stir-fries, salads, or make traditional til ke laddu.

Black sesame seeds thuvaiyal Recipe by Muniswari.G
#ga24 this thuvaiyal suitable for black urad dal rice, idly, dosa...
Sesame seeds and Rajgira laddu Recipe by Keshma Raichura
#fs #sesame #jaggery #cookpadindia
Peanut Sesame Seeds Chikki Recipe by Aruna Thapar
#HFS This chikki is made with roasted peanuts, sesame, jaggery, ghee, and a hint of cardamom powder. This delicious treat is so easy, you can make it
Gond, poppy and sesame seeds ladoo Recipe by renu bhasin
#WS #week4 #ladoo The age-old recipe of this traditional sweet dish is known to have many health benefits like boosting stamina and strengthening the immune system. The Gond ladoo is the perfect snack for any time of the day. It is easy to carry and can be had midmorning or during evening tea.It is …
Beetroot Tikki or Patties with Sesame Seeds Recipe by Kumkum Chatterjee
#WS #week3 #Beetroot #SesameSeeds Beetroot Tikki or Patties with Sesame Seeds is an Indian vegetarian snack which is nutritious, tasty and gained popularity due to its radiant appearance. These Patties or Kababs are soft in texture with a crispy outer crust and has many variations. As mentioned, her…

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9. Hemp Seeds

Hemp seeds are an excellent source of plant-based protein and omega-3 and omega-6 fatty acids. They support heart health, skin health, and provide a good energy boost. Sprinkle on smoothies, salads, or incorporate into baked goods.

Hemp seeds kheer Recipe by Seema Sharma
#goldenapron23 #playoff #Hempseeds #Week11
Hemp seeds chutney Recipe by Vibha Mahendra Champaneri
Hemp seeds are small, nutritious seeds.They are rich in protein, healthy fats and minerals.“Hemp seed chutney” is the famous chutney of Uttarakhand. This chutney is made at home by almost every one. #goldenapron23 #week11

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10. Pomegranate Seeds

Pomegranate seeds are high in antioxidants, vitamins C and K, and fiber. They are known for their anti-inflammatory properties and support heart health.

Musk melon 🍈 & Pomegranate Smoothie Recipe by Alka Bhandari
#ga24 #muskmelon
Pomegranate Mocktail Recipe by ZMA
#rr #cookpadindia #refreshing #summers Pomegranate Mocktail is a perfect one for Iftaar this Ramadan and the scorching Summer heat too. This healthy Fruit has all the awesome ingredients in it. It’s a delicious one full of the natural goodness of Vitamins and Minerals. Pomegranate is therefore refer…
Rabdi with Pomegranate seeds Recipe by Vaishali Suhas
It’s been a while since I prepared Pomegranate Rabdi. It tastes delicious and is very easy to make. The pomegranate adds juicy crunch and amazing colour to the Rabdi and takes the dessert to the next level. Rich in protein, vitamin A, B complex, zinc, vitamin C, The and lots of energy too. #ga24 #co…
Pomegranate salsa Recipe by Monika Jain ( Homechef)
#ga24 #pomegranate

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Seeds for Specific Health Goals

Experiment with these seeds and find the combinations that work best for your taste and health needs.

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