Seeds look tiny, but they carry nature’s most concentrated dose of nutrients. Gastroenterologist Dr Palaniappan Manickam, popularly known as Dr Pal Manickam, highlights 5 specific seeds that can make a profound difference in human health. These aren’t just add-ons for smoothies or salads; they’re powerhouse foods that can quietly work wonders for the body when included in daily meals.
Pumpkin seeds
Among all seeds, pumpkin seeds stand out for their magnesium content. Just a small handful provides about 37% of the daily magnesium requirement. Magnesium plays a silent yet crucial role in over 300 bodily processes, from muscle relaxation to heart rhythm. For those who struggle with poor sleep, stress, or fatigue, magnesium from pumpkin seeds can act like a gentle support system. Their slightly nutty taste also makes them easy to sprinkle on soups, salads, or roasted vegetables.
Chia seeds
Chia seeds may look simple, but once soaked, they swell into a gel-like texture, showing how rich they are in soluble fiber. This fiber slows digestion, keeping energy levels stable for longer hours. They’re also one of the rare plant-based sources rich in omega-3 fatty acids, which support brain and heart health. Instead of seeing them as a trend, Dr Manickam suggests valuing them for their science-backed ability to balance cholesterol and improve gut function.
Flax seeds
Flax seeds are often underestimated, but their alpha-linolenic acid (ALA) content makes them unique. ALA, a plant-based omega-3, has been linked to reduced inflammation in the body. Combined with their impressive fibre profile, flax seeds support smoother digestion while protecting cardiovascular health. A simple trick is to consume them ground rather than whole, as this makes their nutrients more bioavailable to the body.
Sunflower seeds
Sunflower seeds bring in an underrated nutrient, vitamin E. This vitamin acts like a natural shield against oxidative stress, protecting cells from damage. Along with vitamin E, these seeds are rich in selenium, a trace mineral essential for thyroid function and immune support. Their mildly sweet flavour makes them a comforting snack, while their nutrient density makes them more than just a “time-pass” bite.
Sesame seeds
Sesame seeds have been part of traditional diets for centuries, yet modern science continues to validate their benefits. Rich in calcium, they support bone strength, while their healthy fats keep the heart in balance. These seeds also contain lignans, compounds known for hormone-balancing effects. Roasted sesame over vegetables or in chutneys doesn’t just add flavour, it adds a protective layer of nutrients for long-term health.
Why seeds deserve a place on the plate
What makes these five seeds remarkable is not just their individual nutrient profiles but their ability to fit seamlessly into everyday meals. From sprinkling pumpkin seeds on dal, stirring flax into rotis, or blending chia into smoothies, the possibilities are endless. Dr Pal Manickam emphasises that the journey toward better health doesn’t always need complicated supplements; sometimes, it begins with something as small and humble as a seed.Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult a doctor or a registered dietitian before making changes to diet or lifestyle, especially in case of medical conditions.
