Ready to give your body a total glow-up from the inside out? From better gut health and glowing skin to higher energy and sharper focus, Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, shares his top seed picks in an Instagram reel. These tiny champions are backed by science for their rich content of omega-3s, protein, iron, and other essential nutrients.
Incorporating seeds into your daily diet can significantly improve your well-being. They nourish your gut with essential nutrients and fiber, aiding digestion. Additionally, they help stabilize blood sugar, which can reduce cravings and promote a feeling of fullness. The health benefits of these small powerhouses can truly exceed your expectations.
Let’s break down some of his favourite picks below:
Dr. Sethi highlights that chia seeds are rich in soluble fiber, providing 10 grams per tablespoon. When soaked for at least 15–20 minutes (or overnight), they form a gel-like structure that slows digestion and nourishes beneficial gut bacteria.
Easy ways to incorporate them:
Mix with Greek yogurt and berries.
Add to smoothies or overnight oats.
According to Dr. Sethi, flaxseeds are an excellent source of omega-3s. Research(1) indicates they are rich in polyunsaturated fatty acids, particularly ALA (the essential omega-3 fatty acid) and linoleic acid (the essential omega-6 fatty acid). To ensure your body can absorb these nutrients, it is best to grind the seeds before consuming them. Flaxseeds also support hormone balance and gut health.
Simple ways to use them:
Stir ground flaxseeds into smoothies.
Use them as a topping on yogurt.
Dr. Sethi also mentions that sunflower seeds are packed with vitamin E, an antioxidant that protects your cells and helps keep your skin glowing. According to research(2), just a quarter cup of sunflower seeds can provide approximately 90% of your daily vitamin E needs.
Ways to enjoy them(According to healthline):
Add to a trail mix.
Stir into homemade granola bars.
Sprinkle on a leafy green salad.
According to Dr. Sethi, hemp seeds are a complete, plant-based protein, containing all nine essential amino acids. They have an impressive protein content of approximately 32 grams per 100 grams(3).
Ways to use them(3):
Use as an alternative to wheat flour in baking.
Add to protein or energy bars.
Dr. Saurabh Sethi mentions that sprouting seeds can significantly enhance their nutritional value and absorption. According to research(4), Sprouting has become the most popular method used to improve the content of polyphenolic compounds and minerals. In addition, grinding the seeds has also been proven to positively improve nutrient digestibility by breaking down the matrix, which promotes easier release of nutrients from within the plant cells.
References:
1. https://share.google/CPPU8Ap0YHRYNpJgC
2. https://www.lidsen.com/journals/rpn/rpn-03-03-010
3. https://www.mdpi.com/1420-3049/29/9/2097
4. https://share.google/SoRLT7RjNy57g1fKI
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