CategoriesDry Fruits


Seeds are rich in nutrients and have many health benefits. You must have heard of these seeds or even seem them at the grocery store. These might look small but they are filled with so many nutrients. Some of the seeds are a great source of plant-based protein, fiber, and a huge variety of minerals. Seeds are extremely versatile and can be easily included in different types of diet. Need more energy? Want a slimmer waist? There is a seed for that !!

Here are 5 popular seeds and how they go about-

Chia seeds

  • These seeds have a very bland and neutral flavor. They are a native of an Aztec culture where it is considered as an energy booster. It is rich in calcium, magnesium, and omega-3 fatty acid. It is even added to water which helps to keep the body cool and prevents dehydration. It also plays a major role in weight loss.
  • When soaked into water for some time, it forms into a gel and can be easily added into your diet. It is added to acai bowls, cereals, and even desserts. It is even used in preparing puddings.

Flax seeds

  • These seeds have a nutty flavor and were originally cultivated in Egypt. They are one of the best sources of antioxidant lignan, which might help to protect against cancer. Similar to chia seeds, flaxseeds contain omega-3 fatty acids and it is rich in phosphorus and magnesium. It is roasted and consumed as mukhwas in India. (Mukhwas is an after snack which helps freshening breath and even works as an digestive aid)
  • Adding flaxseed in your diet is quite simple.  It can be baked into cupcakes, can be also mixed in salads, smoothies, and soups.

Pumpkin seeds

  • These seeds are not popularly eaten yet. However, these seeds are often eaten as snacks. It boosts 16% daily iron requirement by just 3/4th cup. These seeds are also considered an excellent source of magnesium, potassium, and calcium.
  • Pumpkin seeds are added in salads, granola bars, or even consumed as a snack which is mentioned earlier.

Watermelon seeds

  • You might be accustomed to spitting them out while eating watermelon but do you know that it is packed with a lot of nutrients? These are low in calories and when roasted, they’re crispy and can easily take over any other snacks. A handful of these seeds are rich in iron, magnesium, and zinc.
  • Roasted watermelon seeds can be consumed as a snack and even for salad toppings.

Poppy seeds

  • Popularly known as khus khus in Hindi. You might have even heard the word poppy from Game of Thrones! (Milk of poppy). Just one teaspoon can do wonders in your diet. It is rich in phosphorus, iron, and calcium. It helps in digestion, aiding cough, and asthma.
  • It’s easy to add poppy seeds to salad dressings, whole wheat pancakes, and even vegetable dishes. You can sprinkle them on literally anything!
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