From flax to sunflower, here’s how seeds strengthen heart, balance hormones and glow up skin

Hyderabad: Seeds are among the most concentrated sources of nutrition found in nature. Every seed carries the blueprint for new life, meaning it is loaded with proteins, healthy fats, vitamins and minerals designed to support growth. When eaten in moderation and variety, seeds can help maintain heart health, steady energy levels and balanced hormones.

Age old wisdom about seeds

Nutrition scientist Dr Rituka Srinivas speaking to NewsMeter explained, “Our grandmothers didn’t call seeds superfoods, they just used them, in laddoos, podis, chutneys and rotis. Science is only now catching up with their wisdom.”

Understanding which seeds to include and how to eat them makes all the difference.

1. Flaxseeds: The plant source of omega-3

Flaxseeds (also called linseeds) are one of the best vegetarian sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart and brain function. They are also rich in lignans, compounds that act as antioxidants and may support hormonal balance.

Nutrient highlights (per tablespoon):

• 2 g fiber

• 1.5 g omega-3 fatty acids

• Small amounts of magnesium, calcium and iron

How to eat them: Always consume flaxseeds ground rather than whole, as the outer shell can pass undigested. You can mix ground flax into chapati dough, porridge or smoothies.

Expert note: Dr Vandana Sheth, a dietitian, says, “Just one spoon of ground flaxseed a day can make a measurable difference in your daily fiber and healthy fat intake.”

2. Chia Seeds: Fiber and hydration support

Chia seeds absorb water up to 10–12 times their weight, forming a gel that slows digestion and provides sustained energy. Their combination of fiber, omega-3s, and protein supports heart health and stable blood sugar levels.

Nutrient highlights (per tablespoon):

• 5 g fiber

• 2 g protein

• Trace calcium and magnesium

How to eat them: Soak chia seeds in water or milk for 15–30 minutes before consuming. You can add them to curd, overnight oats, or fruit bowls. Soaking helps avoid throat irritation and aids digestion.

Expert insight: Sheth notes, “For people who struggle with hydration and fiber intake, chia is an easy two-in-one solution.”

3. Pumpkin Seeds: The mineral boost

Pumpkin seeds (also called pepitas) are dense in zinc, magnesium and tryptophan, a compound linked to better sleep and mood regulation. They also offer a good mix of protein and healthy fats that support muscle recovery and immune function.

Nutrient highlights (per tablespoon):

• 2 g protein

• 1 mg zinc

• 40 mg magnesium

How to eat them: Enjoy them roasted or raw. Add them to trail mix, sprinkle over salads, or blend into chutneys. A small handful (1–2 tablespoons) is enough for daily use.

Expert insight: Dr Srinivas says, “Pumpkin seeds are the quiet heroes of mineral balance, especially for people with low magnesium or poor sleep.”

4. Sesame Seeds: Traditional strength food

Used widely in Indian cooking, from ellu podi to til ladoos, sesame seeds are among the oldest known oilseeds. They are rich in calcium, copper, and lignans that support bone strength, metabolism, and cholesterol control.

Nutrient highlights (per tablespoon):

• 90 mg calcium

• 0.7 mg iron

• 1.5 g fiber

How to eat them: Toast lightly to enhance flavour. Sprinkle over vegetables, salads, or incorporate into ladoos and tahini-based dips.

Expert insight: Sheth explains, “Sesame is calcium you can taste, a simple addition that supports both bones and good fats.”

5. Sunflower Seeds: Vitamin E for immunity and skin

Sunflower seeds are one of the richest natural sources of vitamin E, an antioxidant that protects cells from damage and supports skin repair. They also supply selenium, a trace mineral that aids thyroid function.

Nutrient highlights (per tablespoon):

• 7 mg vitamin E (about one-third of the daily need)

• 2 g protein

• Good source of selenium and folate

How to eat them: Add to breakfast cereal, salads, or energy bars. Choose unsalted varieties to avoid sodium overload.

Expert insight: Functional medicine expert Dr. Manvita Apte says, “Sunflower seeds are the skin’s best friend, vitamin E from food is far more protective than from supplements.”

6. Hemp Seeds: Complete plant protein

Hemp seeds (or hemp hearts) contain all nine essential amino acids, making them a complete protein, rare for plant sources. They also have an ideal omega-6 to omega-3 ratio, which supports brain function and skin health.

Nutrient highlights (per tablespoon):

• 3 g protein

• 1 g omega fats

• Magnesium and phosphorus

How to eat them: Sprinkle on soups, smoothie bowls, or mix into roti dough. Avoid heating above 150 °C, as heat can destroy essential fatty acids.

Expert insight: Dr Srinivas notes, “For vegetarians, hemp is a valuable way to meet protein needs without over-relying on dairy or supplements.”

7. Mixed Seed Blends: Variety is the real superfood

No single seed covers every nutrient need. Combining two or three types daily creates balance, for instance, flax (omega-3), pumpkin (minerals) and sunflower (vitamin E).

Serving guideline: 1–3 tablespoons of mixed seeds a day are enough. More is not always better, seeds are calorie-dense and should be balanced with fresh vegetables and fruits.

Storage tip: Keep seeds in airtight jars away from sunlight. Ground flax and chia should be refrigerated to prevent their natural oils from going rancid.

Precautions and smart use

• Allergies: Sesame is a common allergen. Introduce seeds gradually if you have food sensitivities.

• Hydration: Drink adequate water when increasing seed intake, especially for chia and flax.

• Portion control: Though nutritious, seeds are calorie-dense — a small handful goes a long way.

• Grinding/soaking: Helps release nutrients and supports better digestion.

Conclusion: Small additions, lifelong returns

Seeds are proof that powerful nutrition doesn’t have to come from complicated foods or expensive supplements. A few spoons of mixed seeds daily can strengthen the heart, balance hormones, improve digestion, and enhance skin and hair from within.

As Dr Srinivas puts it, “If you want to change one thing about your diet, start small, start with seeds.”