Benefits of Seeds in our diet – A brief nutritional overview

Author Priyanka Mittal is a dietitian based at Zirakpur and catering her services to Chandigarh, Mohali and Panchkula. She holds the degrees of M.SC and M.PHILL into Diet & Nutrition. She holds a rich experience into the field of Diet & Nutrition. For further details you can also visit

Its an upcoming and hot trend in urban India however it has already been a glorious part of our rural cuisine e.g. you will find Chikkis , Pinniyan and Panjeeri made by jaggery and peanuts, jaggery and sesame seeds and dry fruits, during winters and various other preparations during various walks of life like growing phase, pregnancy and old age etc.

Here is a listed description of various seeds available in market and their benefits in our routine health.

Hemp Seeds

Hemp seeds are high in nutritional value and contain 20 different varieties of amino acids and all nine of the essential amino acids (like flax). Some essential amino acids can’t be naturally produced by the body and these seeds have the capacity to supplement them in the body. They contain high amounts of protein, which helps in strengthening the immune system, thereby, reducing the instances of diseases, besides helping in excreting and removing toxins from the body.


Hemp seeds are easily digested by the body and is one of the most nutritious foods available in nature.

It contain high amounts of essential fatty acids, essential amino acids and proteins.

A rich source of phytonutrients, the disease-protective element of plant provides benefits of protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.

A vegetarian source of protein and also considered easily digestible.


Fenugreek Seeds

The seeds are bitter in taste, but lose their bitterness if lightly roasted. It is rich in vitamins such as Thiamine, Folic acid, Riboflavin, Niacin, Vitamin A, Vitamin B6 and Vitamin C. Fenugreek seeds are a rich source of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese and magnesium.

Fenugreek leaves are a rich source of Vitamin K as well.


Reduces cholesterol

Regulates blood sugar and control diabetes effectively.

Enhance breast milk production

Protects from cancer

Maintains healthy testosterone levels and also helps in weight loss.


Flax Seeds

Flax seeds are also known as Linseed Oil. Flax seeds are a rich source of micronutrients, dietary fiber, manganese, vitamin B1 and essential fatty acids like ALA, EPA and DHA (Omega 3 fatty acids). Flax seeds can also help in lowering the risk of diabetes, cancer and heart disease.


Cancer protecting activity.

Lowering blood cholesterol levels.

Preventing hot flushes.

Improving blood sugar.


Sunflower Seeds

Sunflower seeds, like nearly all types of nuts and seeds, provide a healthy source of essential fatty acids; their specific fatty acids are in form of linoleic acid. Additionally sunflower seeds are also an excellent source of fiber, amino acids (specially tryptophan) which makes up the building blocks of proteins, Vitamin B and Phytosterols


Prevents cardiovascular diseases

Phytosterols promote healthy cholesterol levels

Magnesium deficiency can lead to a variety of health problems that effect the cardiovascular effect, nervous and immune systems.

The muscles and skeletal systems also requires magnesium for proper function.

Sunflower seeds contain selenium which is an essential nutrient in human body. It plays an active role in antioxidant function and help reduce redness and swelling in body. It also has been identified recently for its critical role in thyroid hormone metabolism.

Sesame Seeds

Sesame seeds are an important source of phyto-nutrients such as Omega 6 Fatty acids, flavanoid phenolic anti-oxidants, vitamins and dietary fiber with potential anti-cancer as well as health promoting properties.


Promotes healthy and beautiful skin

High Protein vegetarian diet

Sesame seeds and oil resolves the problem of dental plaque and boosts oral health

Helps preventing diabetes and maintaing blood pressure

Promotes cardiovascular or heart health

Protects against cell DNA damage from radiation

Prevent cancer

Sesame seeds are rich in fiber and which paves way for a healthy digestive system and a healthy colon

Provides relief from Rheutamoid Arthritis.

Pumpkin Seeds

Raw Pumpkin seeds provide a rich source of fiber, a type of carbohydrates that prevents constipation and benefits the digestive health. Seeds also boosts your intake of protein. Each ounce of seeds provide almost 9 gm of protein. You also increase mineral intake when you consume pumpkin seeds on regular basis.


Vitamin E helps keep your cardiovascular system healthy. It dilates your blood vessels to help lower blood pressure and thins your blood to reduce your risk of harmful spontaneous blood clot formation.

Vitamin K helps in stimulating the blood clot formation after tissue damage, helping your blood cells aggregate to prevent bleeding. This vitamin also helps your skin heal after injury and contributes to bone growth and maintenance.



pumpkin seeds

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