Looking for an easy nutrition boost? Celebrity nutritionist recommends 3 powerful seeds for better overall health

Have you ever noticed how foods can quietly fill nutritional gaps without complicated powders or restrictive routines? A combination of seeds can deliver minerals, healthy fats, plant compounds and fibre in one simple addition to meals. The real value lies in how these nutrients complement one another, supporting several aspects of everyday health rather than chasing a single benefit. From bone-supporting minerals and iron to gut-friendly fibre and heart-conscious fats, such combinations can make a balanced diet more nutrient-dense. Celebrity nutritionist Luke Coutinho has shared a seed blend featuring sesame, pumpkin and garden cress (halim) seeds, highlighting their nutritional value.

Calcium and magnesium for bones

Sesame, pumpkin and garden cress seeds contribute minerals such as calcium and magnesium. Calcium provides structure to bones and teeth while also supporting muscle movement and nerve signalling. Magnesium is involved in muscle and nerve function, as well as bone formation and several other essential processes. Together, these minerals make seeds a useful addition to a varied, nutrient-rich diet. However, they should complement, rather than replace, other calcium- and magnesium-rich foods.

Iron to support oxygen transport

Garden cress, or halim, seeds are particularly notable for their iron content. Iron is essential for making haemoglobin, the protein in red blood cells responsible for carrying oxygen around the body. Luke Coutinho has previously highlighted garden cress seeds as a food source of iron, along with magnesium, calcium and fibre. Since plant-based iron is non-heme iron, pairing iron-containing foods with vitamin C-rich ingredients such as lemon, amla, guava or oranges can help improve absorption.

Sesame’s antioxidant compounds

Sesame seeds contain lignans and other plant compounds, including sesamin, sesamolin and sesamol. Research reviews have identified antioxidant activity among several sesame lignans, although this does not mean consuming sesame alone can prevent disease. Rather, these naturally occurring compounds contribute to the broader nutritional value of sesame and can form part of a diet rich in diverse plant foods.

Healthy fats for heart health

Pumpkin and sesame seeds provide predominantly unsaturated fats, including polyunsaturated and monounsaturated fatty acids. Dietary fats are also important for absorbing fat-soluble vitamins. The American Heart Association recommends choosing unsaturated fats in place of saturated and trans fats as part of an overall heart-healthy dietary pattern. This makes seeds a convenient way to add nutrient-rich fats to meals without relying solely on processed sources.

Fibre to nourish the gut

The seeds also add dietary fibre, which can support fullness, bowel regularity and digestive health. Certain fermentable fibres can be utilised by gut microbes, producing metabolites such as short-chain fatty acids. Research on edible seeds also suggests that their combination of fibre and polyphenols may have prebiotic potential. Still, the effect depends on the type and quantity of fibre consumed and the individual gut microbiome.

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How to store and use the mix

Luke Coutinho recommends keeping the powdered seed mixture in an airtight glass container, protected from heat and moisture. Grinding the seeds fresh can help preserve their flavour and nutritional quality compared with leaving the powder stored for extended periods. For meals containing iron-rich halim seeds, adding vitamin C-rich foods such as lemon, amla, guava or oranges can be a practical way to support non-heme iron absorption.

He also advises caution for people with kidney disease, a history of kidney stones or digestive disorders, as well as those taking blood-thinning medication. Such individuals should speak to a healthcare professional before making the seed blend a daily habit. The advice is particularly relevant because seed-based foods can vary in their mineral, fibre and oxalate content, making individual dietary needs important to consider.