As the scorching summer sun beats down, it is easy to feel the strain on both your body and mind. It can leave us vulnerable to dehydration, heat exhaustion, and weakened immunity. However, by adding seasonal fruits and vegetables, you can provide yourself with vital nutrients, bolstering your immune defenses against seasonal ailments. Not to forget, keeping your body hydrated by drinking plenty of water throughout the day is also very crucial. Apart from this, you can also make your diet healthier by adding nutrient-rich seeds to your regular meals. So, read on to find out some best seeds for the summer season.

Healthy seeds for summer season

Here are 7 healthy edible seeds that can be added to your summer diet in order to improve your health:

1. Chia seeds

These tiny black or white seeds are packed with omega-3 fatty acids, fibre, protein, and essential minerals such as calcium and magnesium. Due to the omega-3 fatty acids, particularly alpha-linolenic acid (ALA), chia seeds can reduce the risk of cardiovascular diseases, according to a study published in Food Science and Nutrition. They help reduce blood pressure and inflammation and improve cholesterol levels. Since it can absorb liquid and form a gel-like consistency, you may enjoy chia seeds by adding them to smoothies, puddings, and overnight oats.

2. Flaxseeds

Flaxseeds are high in omega-3 fatty acids, fibre, and protein—all them are known to promote heart health and lower cholesterol levels. “They also possess potent anti-inflammatory and antioxidant properties, which can contribute to overall health during the summer season,” says Dietitian and Nutritionist Deepika Jayaswal. The combination of high fibre and protein content in flaxseeds can also help you lose weight.

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3. Sunflower seeds

Full of vitamin E, magnesium, and selenium, sunflower seeds are highly nutritious and can improve your health. “The antioxidant content of these seeds can protect your heart and boost immunity,” explains Jayaswal. On the other hand, the zinc and omega-3 fatty acid content present in sunflower seeds can promote hair growth. Their crunchy texture and nutty flavour make them a popular choice for salads, trail mixes, and homemade granola bars.

4. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are a treasure trove of benefits, ranging from weight loss to promoting hair growth. Packed with zinc, iron, and potassium, they bolster immune function and enhance energy levels. For those struggling with digestive issues, their high fibre content aids in promoting healthy digestion. Furthermore, their abundance of magnesium makes them one of the healthiest seeds. According to a study published by BMC Medicine, increased magnesium intake is associated with mitigating the risk of heart disease, maintaining bone health, and stabilising blood sugar levels.

5. Hemp seeds

A complete source of protein, hemp seeds are rich in omega-3 fatty acids and all nine essential amino acids that the body needs but cannot produce on its own. Adding hemp seeds to your diet can support heart health, reduce inflammation, and promote healthy skin. Hemp seeds can be enjoyed in salads, smoothies, yoghurt bowls, or even baked goods, providing a complete protein source to keep your body energetic and strong.

6. Sesame seeds

Sesame seeds, also famously known as ‘til’, are loaded with a wealth of vital nutrients, including zinc, copper, calcium, vitamins, antioxidants, and dietary fibre, which makes them a nutrient-dense superfood that must be included in your diet. “They serve as an excellent protein source that can help build muscle mass and balance hormones,” says the expert. While traditionally enjoyed as ’til ke laddoo’ or ’til ke gajak’ during the winter season, they can also be savoured in the summer months. Incorporate them into stir-fries, salads, or baked goods for added flavour and nutrition.

7. Pomegranate seeds

This red, juicy, and bright fruit is packed with many essential nutrients, including antioxidants. However, do not underestimate the advantages of its seeds. Pomegranate seeds are also packed with antioxidants, particularly polyphenols, which help protect cells from oxidative damage caused by free radicals and vitamin C. These seeds can improve skin health by reducing the risk of wrinkles, sun damage, and acne and boosting collagen production.

Not only this, according to a study published by the Pharmacognosy Review, these seeds have a cancer-preventive role due to their antioxidant properties.

How many seeds should you consume?

Remember, a little goes a long way. So, Jayaswal advises incorporating one tablespoon or two of these seeds into your daily diet to boost your nutrient intake and stay healthy, and energised during summer!