ISTOCK
You might have spotted them in small glass jars in your kitchen — tiny brown seeds your mum soaks overnight or sprinkles into her buttermilk. Maybe you’ve seen white chia seeds puff up in water or tasted a crunchy bite of pumpkin seed in a salad. These little things don’t look very impressive, but they’re actually among the most powerful foods you can eat.
Flaxseeds, chia seeds, and pumpkin seeds are all part of a group known as super seeds. Despite their small size, they’re packed with nutrients like protein, fibre, good fats, and important minerals that your body needs to grow and stay healthy. They’re also great for keeping your brain sharp and your stomach happy — especially useful when you’re studying for exams or playing sports.
Flaxseeds are a rich source of omega-3 fatty acids, which support heart and brain health. Chia seeds provide fibre, calcium, and iron — and can absorb up to 10 times their weight in water, turning into a jelly-like mix that’s great in smoothies or puddings. Pumpkin seeds are loaded with magnesium, which helps with sleep, muscle strength, and mood.
Many of these seeds have been used for centuries. Ancient civilisations like the Aztecs and Egyptians knew their value long before science confirmed it. Today, nutritionists still recommend them for children and adults alike.
So the next time you see a jar of seeds in your kitchen, take a closer look. These quiet little ingredients might just be some of the smartest food choices you can make.
Ancient Egyptians wore linen made from flax plants and also ate the seeds for digestive health.
In Aztec culture, chia seeds were so valuable they were sometimes used to pay taxes!
They’re also called pepitas, a Spanish word that means "little seed of squash."
Around 100g of chia seeds has more calcium than the same amount of milk — ideal for teens who avoid dairy.