Nuts and seeds are typically overlooked in favour of their more glamorous cousins, yet they should be included in everyone’s diet. They’re high in nutrition, including complex carbohydrates, lipids, proteins, vitamins, minerals, and dietary fibre, as well as a lot of energy! That’s not all, though.

Here’s why you should start including it in your diet right now:

  • They offer you healthy fats that fuel your blood cells and aid in maintaining brain function.
  • They’re high in dietary fibre, which helps to slow digestion and keep your digestive system in check.
  • They, like nuts, reduce inflammation in the body, which slows the ageing process and lowers the risk of heart disease.
  • They include plant sterols, which help lower cholesterol and lower cancer risk.
  • They are high in trace minerals that our bodies require, such as selenium, magnesium, copper, and zinc.
  • Seeds can help reduce weight gain over time if ingested regularly.


This seed, which has long been used to fuel Aztec armies, is fibre. Raw Chia seeds have a special type of fibre that expands to form a gel when it comes into contact with digestive fluids in the gut. This improves blood sugar regulation and gives you a feeling of fullness. It contains many omega-3 fatty acids and has a lot of antioxidant action.

Value: One tablespoon has 60 calories, 3 grams of protein, 3 grams of fat, and 5 grams carbohydrates.

What you can do with it: Drizzle it on cereal, curd, raita, and salads.


Although Halloween is approaching, you don’t have to wait until then to incorporate these nutty seeds into your diet. Pumpkin seeds, often known as pepitas in Spanish, are strong in unsaturated fats, which help keep your body running smoothly. Iron, magnesium, testosterone-boosting zinc, and vitamin K are all included in the seeds, which assist sustain high energy levels.

Nutritional Value: One tablespoon has 47 calories, 2 grams of protein, 4 grams fat, and 1.5 grams of carbohydrates.

Ways to consume: Snack on roasted Pumpkin Seeds Roasted Salted dusted with spices like pepper, paprika, and pumpkin seeds.


Hemp seeds offer muscles with incredibly high-quality plant protein. They’re one of the few vegetarian sources of complete protein, including all 20 essential amino acids for muscle growth. Minerals including energy-boosting iron, bone-building calcium, and magnesium are abundant in the seeds. Omega-3 and omega-6 fatty acids are also present.

Value: One tablespoon has 57 calories, 3 grams of protein, 4 grams of fat, and 1 gram of carbohydrates.

Add them to everything, including cereals, smoothies, soups, and salads.


One of the best dietary sources of soluble fibre is nutty flax, which was one of the first types to put seeds in the spotlight. It aids in digestion slowing, resulting in satiety and blood sugar control. It also includes omega-3 fatty acids, which help reduce inflammation, and lignans, which aid in cancer prevention.

Value: One tablespoon has 37 calories, 1 gram of protein, 3 grams of fat, and 2 grams of carbohydrates.

You can do what you can: try replacing one part butter with three parts ground flaxseed in baked items, in addition to adding crunch to soups, salads, and raita.


Sunflower seeds are high in healthy fats, selenium, copper, and antioxidant-rich vitamin E, enhancing heart health and reducing inflammation. Because it decreases training-induced oxidative stress in the body, high amounts of vitamin E can help you recover faster after a workout. They’re also high in folate, essential for women’s health. It’s also high in fiber, so it keeps you fuller for longer.

Value: One tablespoon has 51 calories, 2 grams of protein, 4.5 grams of fat, and 2 grams of carbohydrates.

Add it to everything, including cereal, salads, sandwich fillings, and even smoothies.


Sesame seeds, commonly found on burgers and hot dog buns, require more than a sprinkling. They’re a fantastic dairy-free source of calcium, which is important for strengthening bones and maintaining muscular function. Copper is also present, which is required for various enzymatic activities in the body. The antioxidant power of black sesame seeds is higher than that of typical off-white sesame seeds. Isn’t it time to say “Open Sesame?”?

Value: One tablespoon has 51 calories, 2 grams of protein, 4.5 grams of fat, and 2 grams of carbohydrates.

Ways to consume: It’s great on salads, soups, and cooked veggies. It’s also good in Dalia and sandwich fillings.

Although chia, hemp, and flax seeds have achieved superfood status, pumpkin, sesame, and sunflower seeds should not be overlooked. Focusing on only one type of food, as with all foods, will not help. Make sure you rotate your seeds and aim for 42-45 grammes (3 tablespoons) of mixed seeds per day.

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