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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Do you want more fiber, healthy fats & plant protein in your diet? These Indian super seeds deserve a daily spot on your plate.
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Rich in omega-3, lignans & fiber, flax seeds help support heart health, digestion, and hormone balance.
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Just 1 tbsp gives a solid dose of protein, iron, magnesium & zinc, great for immunity and muscle recovery.
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Loaded with fiber & omega-3s, chia seeds swell in water, keeping you fuller longer and boosting gut health.
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These are packed with vitamin E, sunflower seeds support glowing skin and help reduce inflammation.
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These are great for bones, and sesame seeds are also high in protein and healthy fats. Toast them for better absorption.
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Sprinkle them on salads, blend into smoothies, or mix into your rotis. Start with 1-2 tablespoons per day.
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Roasting enhances taste and reduces anti-nutrients, but avoid over-roasting to preserve nutrients.
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Chia, flax, and pumpkin are best for appetite control; their fiber content helps curb cravings naturally.
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Mornings or before meals, chia water on an empty stomach is a popular start for gut health.
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Eat these seeds every day, mix them up, stay consistent, and watch your energy, digestion, and immunity improve, seed by seed.
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