The best Seeds to keep you Healthy and their Health Benefits

Flax Seeds:

An excellent source of fiber.

Flaxseed and flaxseed oil have a very high protein content.

High in Omega 3 essential fatty acid – known to reduce the risk of cardiovascular diseases.


Make healthy flaxseed crackers and dip in homemade hummus.

Sprinkle on top of breakfast like oats, summer smoothie bowls or muesli.

Sprinkled on or baked in bread or biscuits.

Add it to a nourishing green smoothie for a boost in fiber. Add flax seeds to make granola for a crunchy texture.
Guideline: 3-6 teaspoons per day

Chia Seeds

Chia seeds are a fantastic source of omega-3 fatty acids, as well as contain antioxidants, which may have heart-healthy, anti-aging and anti-carcinogenic benefits.

Chia seeds are fibrous and keep you full, thereby aiding in weight loss.

Protein content in Chia is much higher than most plant foods. Protein intake aids in weight loss; and also helps reduce cravings.

Chia seeds are rich with calcium, magnesium and phosphorus, which are all crucial for bone health.


Chia seeds don’t have much flavor, so it pairs well with a number of dishes.

They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or baked goods.

Add as a topping on yogurt, salads or soups, can be mixed into bread dough, or tossed into muffin or pancake batter.

It forms a gelatinous texture when mixed with water and therefore can replace egg while baking.

Recommended quantity: A bit under 2 tbsp of chia twice a day.

White Sesame Seeds:

Sesame seeds are rich in protein, vitamins and minerals.

They are commonly added to certain foods to provide a nutty flavor and crunchy texture. 

Sesame seeds have antioxidants and anti-inflammatory properties which are beneficial for cardiovascular health.

These seeds have monounsaturated fatty acids, which not only lower bad cholesterol but also increase the level of good cholesterol. 


Roasted Sesame seeds can be used as a topping in baked foods such as bread, biscuits and

The nutty taste enhances hamburger buns, popcorn, sushi rolls, crackers, bread, cookies,
granola etc.

Grind it into a sesame seed paste to make tahini, which can be mixed with garbanzo beans,lemon juice, garlic and olive oil to create incredible homemade hummus.

These seeds can also be toasted to intensify their flavor and taste excellent in salad dressings and ice cream.

Ground sesame seeds to make sesame butter.

Black Sesame Seeds:

They are rich in vitamin B and E and thiamine.

They contain minerals like copper, manganese, selenium, molybdenum, zinc, iron, phosphorus,calcium, magnesium and tryptophan.

Black sesame seeds are considered as one of the best anti-aging foods. 


Adding to cereals, granolas, salad, rice, and noodles

Grinding into a paste for black tahini

Sprinkling over salads, bagels, sushi rolls, furikake

Baked breads and croissants

Pumpkin Seeds

Pumpkin seeds are a very satisfying, delicious snack. These tiny superfoods have proven to be beneficial for your heart and bones.

Sunflower Seeds

Sunflower seeds have a distinct nutty flavour. They are highly nutritious, a healthy snack ‘and’ a perfect addition to salads

Watermelon Seeds

The refreshing goodness of watermelon is extended to its seeds too! These tiny seeds are super healthy and nutritious and make a great snack.

Health and nutrition
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