9 Seeds You Need to Include in Your Diet

"Seed" is not a word that we have been unaware of. Remember your science chapters that were full of this word. But, if you think seeds are meant just to be sown in the soil and propagate new life and new plants, then, you are very wrong. Seeds are good source of plant-based, healthy fats, fiber and minerals. Even though they are really small, they have massive good benefits on the body.

Let us guide you through some seeds that you can consume in your daily life and how they are beneficial for the health.


1. Pumpkin Seeds

Pumpkin seeds are packed with a lot of minerals, especially the immunity-building zinc. According to few studies, pumpkin seeds can reduce bad cholesterol and prevent muscle weakness. They are also good sources of phosphorus, monounsaturated fats and omega-6 fats.


Pumpkin seeds can be consumed shelled or unshelled, the unshelled ones have more fiber. Make sure you do not eat a lot of them in a sitting because one cup serving of these seeds contain 285 calories, 12 grams of fiber and 12 grams of fats. So, over-consumption can lead to gas or bloating.


Get your healthy munchies in the form of pumpkin seeds here.

2. Flax Seeds

The word "flax seed" has been taking rounds on the internet from the past few years, specifically for eggless baking. Flax seeds are packed with potassium, fiber and proteins and are a great source of lignans, a type of antioxidants. Lignans are known to reduce cholesterol and other heart-related risks. Human body takes a long time to absorb and digest the nutritional values of flax seeds, therefore, it is advised to consume them in ground form. You can introduce it in your diet by adding to smoothies, cereals, pancakes, flour. The best part is you just need one tablespoon of it to see the difference.


At Tassyam, we have got premium plain flax seeds and roasted salted flax seeds to choose from.

3. Sunflower Seeds

Sunflower seeds have a good amount of minerals, Vitamin B and antioxidants. An ounce (28 grams) of these seeds contain approx. 164 calories, 5.8 grams of proteins, 5.2 grams of fats and other nutrients in smaller quantities. It has been associated with reducing inflammation in middle-aged and older people and may reduce levels of bad cholesterol.


Buy 100% natural sunflower seeds here.

4. Chia Seeds

Chia seeds are excellent plant-based source of omega-3 fats. It has a high water-absorption quality and fiber content. The polyphenol levels, a type of anti-oxidant is also high in chia seeds. They might be helpful in controlling blood sugar levels and risks related to the heart. It also helps in in reducing weight because of the high fiber content and water-absorption quality, which controls the appetite.


Shop for the best quality chia seeds here.


5. Basil Seeds

Basil seeds are not just for growing plants, but you can also include them in your diet. They are a good source of minerals like calcium and magnesium, which are good for bone health and muscle function. They are also packed with fiber, which improves gut health, keeps you full, thereby, reducing weight and controls blood sugar levels.


You can start using basil seeds by soaking them in water and then adding to your smoothies, milkshakes, lemonades, puddings, pancakes, oatmeal and breads.


Don't miss out on this combo offer of healthy seeds pack which includes pumpkin seeds, chia seeds and basil seeds.


6. Sesame Seeds

Sesame seeds are high in minerals, fiber and selenium, a type of anti-oxidant known to reduce the risks of chronic diseases. These seeds are an essential part of Asian and Indian cuisine especially Gujarati foods. An easier way to consume these seeds is by adding it to your tempering for snacks like rava dhokla, masala idli, etc.


Get your hands on Tassyam Unpolished Sesame seeds which makes for the perfect addition on breads, buns, noodles and Indian snacks.

7. Muskmelon Seeds

Muskmelon is a pulpy, summer fruit which keeps the body hydrated and protects from the heat during the hot weather. Not only is the fruit healthy, its seeds are also laden with nutrition. A 100 grams serving of muskmelon seeds contains 7% carbohydrates, 2% proteins, less than 1% fats and vitamins A, K, C, E, zinc and magnesium.


Apart from this, it is beneficial in lowering blood pressure, strengthens the immune system, regulates acidity, relieves stress and is good for eyes, nails and hair.


Tassyam Muskmelon seeds are fresh, crunchy and packed without any any artificial colour or flavourings.

8. Watermelon Seeds

If you have ever eaten watermelon seeds while eating the fruit and thought a plant would grow inside your stomach, then do not worry, you did not end up committing a mistake. Because no plant is going to grow inside your body and eating this melon's seed is not bad for you afterall.


These seeds are low in calories and good source of magnesium, iron, zinc and good fats. Zinc is essential for the digestive and and nervous system, helps in cell regrowth and keeps the immune system healthy.


Buy Tassyam Dried Watermelon seeds to make the most of these benefits.

9. Garden Cress Seeds

Garden cress or Halim seeds are tiny nutrient powerhouses. They reduce fatigue, cure anaemia, are high in proteins, fiber and phytochemicals which regulates the menstrual cycle. The best and most recommended way to consume these seeds is by eating them with some sort of fat like 1/4 teaspoon soaked in milk or ladoos made with halim seeds.

Also, these tiny seeds are quite powerful, so it is advised to consume very less in a day to get the best benefits. Shop for Tassyam Premium Halim seeds here.

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