3 seeds to include in your daily diet for overall health benefits: add 1–2 tablespoons of a mixed seed blend each day.

Seeds may be small, but they are packed with powerful nutrients. Rich in essential vitamins, minerals, and healthy fats, even one to two tablespoons a day can support energy, heart health, and overall wellbeing—making them an easy and effective addition to your diet.

Dr Manan Vora, a Mumbai-based orthopaedic surgeon, health educator, and co-founder of NutriByte Wellness, recently highlighted three seeds worth including in your daily routine for their wide-ranging health benefits. In an Instagram video shared on April 7, he noted that adding one to two tablespoons of mixed seeds daily is a simple habit that can deliver long-term results with consistency.

Halim (garden cress) seeds
Halim seeds are rich in iron and folate, which help support haemoglobin production and may reduce fatigue linked to iron deficiency. They also contain calcium, magnesium, and antioxidants, contributing to stronger bones and better immunity.

Pumpkin seeds
These nutrient-dense seeds are loaded with magnesium, zinc, healthy fats, fibre, and vitamin E. They support immune health, muscle function, and blood pressure regulation. Zinc also plays a role in sperm health, making pumpkin seeds beneficial for both men and women.

Flax seeds
Flax seeds are an excellent plant-based source of omega-3 fatty acids and lignans. They can help promote heart health, maintain healthy cholesterol levels, and support hormonal balance. For better absorption, they are best consumed in ground form, as their outer shell is hard to digest.