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10 Healthy Seeds for Weight Loss!

Reviewed By,
Shanumukha Priya
M-Phil, Food Science & Nutrition 

Did you know, eating seeds can also result in weight loss? Yes, you read it right, we are talking about seeds for weight loss! 

If you find nuts hard to digest then seeds extracted from fruits, flowers and vegetables can be a healthy alternative.

Table of Contents

You will be surprised to know that seeds provide protein, a host of minerals and monounsaturated fats. Seed coats (outer covering) are rich in fibre.

How to derive the best out of your seed?

Eat them RAW. Roasting/heating may result in loss of essential nutrients.

According to studies, eating seeds, which are good sources of nutrients, can help you lose weight and keep heart diseases & accumulation of LDL cholesterol in check. 

Seeds for Weight Loss & Other Health Benefits

Besides weight loss, seeds are powerhouses of nutrients and hence, you should include them in your diet. From flax seeds to pumpkin seeds, here are the different health benefits that these seeds come with.

1. Flax seeds

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Flax seeds

Flax seeds are powered by high content fibre and protein. It fills you up with very little calories and promotes healthy digestion. 

It is is a rich source of plant-based omega-3 fatty acid which is capable of regulating the insulin level in the bloodstream.

Flaxseeds are also known as linseeds are the richest sources of plant-based omega-3 fatty acids known as called alpha-linolenic acid (ALA). 

Flax seeds help in reducing belly fat by increasing thermogenesis ( a process by which fat is burnt). It perfectly balances the hormones which contribute to weight loss.  

The fibre in flaxseed promotes healthy bowel function. Additionally, the soluble fibres in flax seeds can lower blood cholesterol levels, reducing the risk of heart attack and stroke.

How to eat it?

Ground flaxseeds are the healthier than whole flaxseeds, as whole seeds are more likely to pass through your intestinal tract without getting absorbed.

Grind the flax seeds and sprinkle in salads, soups, buttermilk, various kinds of rice etc. Drink plenty of water after taking the flax seed powder.

“Note of Caution: Grind one cup of flax at a time and refrigerate the powder immediately and try to use it up within a week.”

How much to eat it?

One tablespoon of whole flaxseed contains as much fibre as half a cup of cooked oat bran. Consume 1 tablespoon of grounded flaxseed two to three times a day.

2. Quinoa seeds

Quinoa Seeds
Quinoa Seeds

Quinoa is often mistaken as whole grains because of its nutritional values. These seeds can be considered as one of the healthiest foods in the world.

It is loaded with amino acids, proteins, fibre, magnesium and zinc. It is naturally gluten-free and low in glycemic index making it a good contender among the healthy seeds for weight loss

How to eat it?

Quinoa can be prepared and served in a similar way as rice and can be eaten in upma, variety rice, filler in rolls, burgers etc.

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How much to eat it?

Eat one cup of cooked quinoa in a day for weight loss.

3. Pumpkin seeds

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Pumpkin Seeds

Pumpkin seeds for weight loss is an excellent source of zinc that triggers healthy metabolism and muscle building.

It also regulates the sugar level in the bloodstream. The rich protein content in the seed enables a healthy digestive tract, avoiding constipation.

Importantly, it promotes alkalinity by neutralizing acidity.

Moreover, the magnesium and calcium nutrient can slow down the bloating.

How to eat it?

Roast the pumpkin seeds and it can be served as healthy snacks.

How much to eat it?

Eat 1 to 2 tablespoons of pumpkin seeds a day for healthy weight loss.

4. Chia seeds

Chia Seeds
Chia Seeds

While seeds are healthy, chia seeds are in a different league altogether. It’s packed with omega 3 fatty acid, iron, magnesium, and potassium among a lot of other micronutrients.

The rich fibre content of chia seeds helps to absorb water in large quantity. This forms a gel-like substance that makes you feel fuller for longer. Consuming chia seeds helps to boost your energy level.

How to eat it?

Whole seeds should be soaked in water overnight before consuming.

How much to eat it?

For adults, 15-20 grams of Chia seeds is advisable, whereas, children between 10 to 18 years can have 10 grams of chia per day.

5. Sesame seeds

Sesame Seeds
Sesame Seeds

Sesame seeds are mostly used as toppings and dressings for meals. It has 5 main nutrients: fibre, zinc, magnesium, calcium and vitamin E.

The fibre along with minerals in sesame seeds aids strong metabolism. And that’s not all, its wonderful taste and aroma can redefine any dish.

How to eat it?

You can sprinkle these nutrient-rich seeds liberally over your cereals, rice, noodles or any other dishes at mealtime. You could even mix them with your yoghurt or smoothie for a rich nutty flavour.

How much to eat it?

You can consume 15 to 25 grams of sesame seeds.

6. Watermelon Seeds

Watermelon seeds are a fairly decent source of micronutrients namely iron and zinc. Much surprisingly, these micronutrients are highly bioavailable in watermelon seeds.

For every 24 grams of watermelon seeds, you get 1 gram of protein. Due to their fibre and micronutrient content, they reduce the risk of heart disease, keep blood sugar in check and boosts immunity.  

How to eat it?

All technical information apart, watermelon seeds can be eaten raw or simply sun-dried. Seeds are versatile and their nutty flavour is definitely a bonus.

They could make a wonderful garnish on salads, muffins, baked bread; incorporate them in chutneys/sauces, or consume them as after-mints.

How much to eat?

You could consume ¼ teaspoon every day.

7. Hemp seeds

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Hemp Seeds

Hemp seeds are stress busters and being happy is healthy! These are great providers of omega 3, which is perfect for burning your body fat.

Iron and magnesium help to get rid of love handles (waistline). Hemp also acts as an antioxidant, thereby, controlling inflammation.  

How to eat it?

Hemp seeds can be consumed as a whole by lightly toasting them (remember not to roast them) and adding them to smoothie and salads. However, it can also be eaten as snacks.

How much to eat it?

Including 4 tablespoons of the hemp seeds in the breakfast will help curb excess hunger the entire day.

8. Muskmelon seeds

The fruit, widely known as cantaloupe, has seeds that provide omega-3 fatty acids in the form of alpha-linolenic acid.

The seeds of this fruit are popularly eaten as a snack after sun-drying not just in Asia but also in many parts of Central and South America.

How to eat it?

Well, forget cornflour or any flour for thickening soups or curries! Instead, use a mashed paste of muskmelon seeds for the same purpose.

Many traditional recipes call for using muskmelon seeds. Look carefully at the commercially sold after-mints (saunf varieties) and you will spot this little nutritious fellow staring right back at you

How much to eat?

Serve yourself a teaspoon of muskmelon seeds every day for good health.

9. Sunflower seeds

Sunflower Seeds
Sunflower Seeds

Sunflower seeds are counted among one of all time healthy snacks. It offers incredible health benefits. The presence of vitamin B accelerates the fat-regulating mechanism.

It’s also rich in vitamin E and has antioxidant properties that actively combats free radicals and keeps inflammation at bay.

These seeds control anxiety and reduce the excess release of cortisol- the weight gain promoting hormone.

How to eat it?

You will get these benefits only when you eat them raw, and not roasted.

How much to eat it?

Eat one tablespoon of raw sunflower seeds every day for best benefits.

10. Watercress seeds

Although the name sounds really fancy and western, watercress seeds have been used since time immemorial in traditional recipes.

They are actually nature’s potent iron capsules if I can say so! Notice, how pregnant women are fed laddoos which may look unappetizing? Watercress forms one of the main ingredients as it helps in breast milk secretion.

The watercress greens boast of an impressive nutritive profile, you can then imagine what the parent seed will contain. Consume watercress seeds for your fill on vitamin A, antioxidants, calcium, potassium, magnesium and many more nutrients.

How to use them?

Watercress seeds can be incorporated in parathas, ground and used in wheat flour to make rotis, soups, salads.

It can be used to make jaggery sweetened laddoos, in low-fat milk kheer (payasam) too. Make sure you keep a check on the sugar and fat when preparing these desserts.

How much to use them?

You can use up to 1 teaspoon a day.

“ Surprise Surprise!

Truweight’s Seeds Cocktail is named so for a reason! With an eclectic blend of seeds such as flax, black sesame, watermelon, muskmelon, sunflower, pumpkin and watercress; this product makes an ideal addition to meals.”

Eat these seeds throughout the day, and discover one of nature’s most powerful weight loss secrets.

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  1. buy barley seeds online india says

    Good information and useful instructions they amazing. You did a great job on this topic, I have read your posts they amazing and very help us.Thanks for sharing this information.

    1. somaraghavendra says

      Hi! We are glad to receive your valuable feedback on our articles. Consumption of these 10 healthy seeds will help you in weight-loss. Keep following our blog to know more health information.

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    1. somaraghavendra says

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  3. Madhu surendra says

    Thank you Truweight for a better and healthy sustainable information loving it

    1. Mehnaz Farooque says

      So glad you liked it. Thanks for writing to us, do keep following us 🙂

  4. Hina Bedi says

    What an incredible article on healthy seeds benefits! Thanks a lot for sharing Truweight. I simply love the seeds cocktail. And now after reading the benefits elaborately; I will follow eating these till my last breath. Thanks a ton .

    1. netravati says

      Thank you for your feedback. Keep following our blog for more such articles.

  5. Jennifer says

    First of all really big thanks for sharing this value information. I never really knew how good seeds can be when losing weight, so this is very interesting. I will definitely start using more seeds in my meals from now on.

    1. Mehnaz Farooque says

      Hi Jennifer,

      Thank you so much for writing to us. It’s always nice to have feedback from our readers. Keep following our blog for more such articles and do keep writing about us.

  6. Hellen says

    sharing the valuable information about the seeds to eat for a healthy weight loss.

    1. netravati says

      Thank you for writing to us. Keep following our blogs for more articles

  7. Samia says

    Can we combine all seeds and make powder of it?…. If yes then how much amount should be taken of all?

    1. shama says

      yes, you can take 1 tsp of these seeds powder in a day.

  8. padma says

    Thank you for the valuable information. During pregnancy, you must take extra care of yourself because it is your overall health that will determine the growth rate and condition of the foetus inside your womb. Including fruits in your diet is highly recommended by doctors as they contain high concentrations of vitamins, anti-oxidants, and minerals that enable a balanced intake of everything that your body needs during this period. One of the best fruits to eat on a regular basis is musk melon. The seeds of this fruit carry a good amount of vitamins A, B, and C, potassium, and folic acid.

    1. netravati says

      Thanks for your feedback. Keep following our blog for more such articles.

  9. pia says

    can i take all seeds powder together

    1. mehnaz says

      Hi Pia,
      Thank you for writing to us. Yes, you can take 1 tsp of these seeds powder in a day. 🙂

  10. Anirudh says

    Nice article.

    1. mehnaz says

      Hi Anirudh,
      Thanks for your feedback. Seeds to eat for a weight loss can actually be a great way to include into your diet. Keep following our blogs for more informative articles on health, diet and weight loss. And do keep writing to us.

  11. online seed store in india says

    You giving us such a good posts they very nice. Thanks for sharing the best posts they very help us and amazing. I like your site a lot and got the best information on this topic.

    1. mehnaz says


      Thank you so much for your feedback. We’re glad that you liked our blog on Seeds to Eat For a Healthy Weight Loss. Keep following our blogs for more information on health tips, recipes and much more.

  12. Seema says

    Thanks for the valuable information !!

    1. mehnaz says

      Thank you so much, Seema. We’re glad that you liked our blog. It is true that it is helpful to have seeds for a healthy weight loss. You can include seeds in your diet by incorporating them in different recipes. Keep following our other blogs too. Stay healthy!

  13. Sekhar says

    Please correct the grammatical hiccups ..

    1. Shobha Shastry says

      Sure Mr. Sekhar. Will go over the blog post and do so!

  14. Simran says


  15. docsunil says

    I’m having cocktail seeds every morning, good results

  16. monika says

    great 🙂