Seeds might be tiny, but they pack a powerful nutritional punch. These small wonders are loaded with fiber, healthy fats, minerals, and antioxidants, making them some of the most nutrient-dense foods available.
Recently, Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and AIIMS, shared a video highlighting six specific seeds that can tackle different health problems when added to your daily diet. Scientific research increasingly backs these claims, showing that seeds are more than just food ingredients—they are functional foods that can significantly improve your metabolic, digestive, and overall health.
Fennel Seeds: The Digestive Aid
According to Dr. Sethi, fennel seeds are best for digestion. Chewing a small quantity after meals or drinking fennel seed tea can help relieve common issues like bloating, gas, and mild indigestion.
A recent scientific study found that fennel seed extract improved the barrier function of the gut in lab models, which helps reduce inflammation and lower ulcer indices.
Flax Seeds: For Hormonal Balance
Dr. Sethi recommends flax seeds for hormonal balance. They offer a gentle, dietary approach to managing hormone-related issues, making them particularly attractive for women.
A randomized clinical study involving postmenopausal women showed that consuming 5 to 10 grams of ground flaxseed daily for seven weeks was linked to a potentially lower risk of hormone-related cancers.
Chia Seeds: The Omega-3 Powerhouse
For a plant-based boost of omega-3 fatty acids, Dr. Sethi points to chia seeds. These healthy fats are crucial for heart and brain function and help reduce inflammation throughout the body.
According to a nutrition summary from Harvard Health Publishing, chia seeds are an excellent source of ALA, a type of omega-3. An easy way to include them is by soaking them and adding them to your breakfast or snacks.
Pumpkin Seeds: The Energy Boosters
If you need a natural energy lift, pumpkin seeds are your best bet, says Dr. Sethi. They are rich in minerals and healthy fats that support energy levels, immunity, and general metabolic health.
Simply eating a small handful regularly can make a difference. An NIH review notes that pumpkin seeds contain about 58.8% protein and 29.8% fat, along with substantial mineral content.
Sesame Seeds: For Stronger Bones
Dr. Sethi identifies sesame seeds as the best seed for bone health. You can easily sprinkle them on salads, curries, or chutneys, or enjoy them in traditional treats like til laddus.
A study published on PMC found that the calcium, proteins, oils, and bioactive compounds in sesame seeds play a protective role in maintaining bone health.
Fenugreek Seeds: For Blood Sugar Control
Finally, fenugreek seeds are excellent for controlling blood sugar. Dr. Sethi suggests incorporating them into your everyday diet for this purpose.
A meta-analysis cited by the NIH found that fenugreek intake was associated with significant reductions in fasting blood glucose, 2-hour post-load glucose, and HbA1c levels. You can soak one teaspoon overnight and consume it with water in the morning, use it in a tadka for dal, or prepare a simple methi tea by boiling the seeds in water.
