Seeds of Health

Guest article by Shwetha Bhatia

Add them to your smoothie or salads. My recommendation is to avoid roasting them.

Chia Seeds:

  • Rich in fiber, thus helps improve digestion process
  • Packed with calcium, thus good for healthy bones
  • Rich in omega-3 fatty acids, supports cognitive function, heart & nerve health, insulin sensitivity

Flax Seeds:

  • Contains omega-3 fatty acids and antioxidants
  • Known to be helpful in lowering risk of heart diseases, cancer, and diabetes
  • Don’t consume too much as they contain phytoestrogens and goitrogens

Pumpkin/Sunflower Seeds:

  • Contains anti-inflammatory and antioxidant properties
  • Contains zinc and selenium which support thyroid health, muscle growth, immune function

Hemp Seeds:

  • They are packed with fiber and omega-3 fats
  • Contain magnesium, a good for muscle and nerve health
  • Regulates blood sugar

Fenugreek & Fennel Seeds:

  • They are packed with soluble fiber which aids constipation, lowers cholesterol
  • Regulate blood sugar, relieve menstrual cramps
  • Possibly effective as a galactagogue (breast milk production)


Shwetha Bhatia is a registered dietician with the Indian Dietetic Association. She runs her practice under the brand name “Metamorphosis’ in Mumbai. She is also a competitive fitness athlete (IBBF Bronze winner at the State & National Level 2015). She has also set up her own gym and nutrition counselling centre in Goa called Gym & Tonic. She’s also a columnist for the fitness magazine Krunch Today.

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