Seven super seeds you should eat for better heart health, hormone balance and energy
Seeds such as pumpkin, fenugreek, and chia are making a strong comeback in Kenya, gaining popularity for their nutrient-rich benefits that span from traditional remedies to modern smoothie trends.
They may be small enough to slip through your fingers, but don’t let their size deceive you.
These seeds are slowly gaining popularity in Kenya thanks to their rich nutrients that nourish the body. From ancient remedies to trendy smoothie ingredients, seeds such as pumpkin, fenugreek, chia, and others are making a strong comeback in modern diets.
And it’s not just hype. According to recent research from the World Nutritional Sciences Consortium (WNSC), incorporating a variety of seeds into your diet can help reduce inflammation, improve heart health, balance hormones, and even support brain function.
Pumpkin seeds
Long valued in Mexican and East African cuisine, pumpkin seeds are rich in zinc, magnesium, iron and antioxidants. Just a handful can deliver nearly half your daily magnesium needs — essential for heart rhythm, muscle function and sleep regulation.
Recent clinical studies suggest that pumpkin seeds can help reduce prostate enlargement in men and support bladder health in women. As a zinc-rich food, they may also improve sperm quality. They are a top plant-based source of tryptophan, an amino acid that helps the body produce serotonin, which in turn promotes better sleep.
Eat them roasted, in granola, or sprinkled over soups and smoothies.
Fenugreek seeds
Used for centuries in Indian and North African medicine, fenugreek seeds are now gaining recognition in Kenya for their ability to balance blood sugar and support hormonal health, particularly in women.
In one six-week study, 30 men took a 600 mg fenugreek extract supplement (combined with magnesium, zinc and vitamin B6) to assess changes in sexual function and libido. Most reported improved strength and sexual function.
A 2024 Journal of Endocrine Nutrition study found that fenugreek extract improved insulin sensitivity and reduced menstrual discomfort in women with PCOS. These seeds contain diosgenin, a plant compound that mimics oestrogen, making them a natural ally for menopausal women.
Researchers also found that replacing 10 per cent of refined wheat flour in bread with fenugreek powder significantly reduced blood sugar spikes in people without diabetes.
Eat them lightly toasted and add them to curries or teas. Soaking overnight reduces bitterness.
Chia seeds
These ancient Aztec seeds have become a global favourite — and for good reason. People add them to fruit puddings, water, and overnight oats.
When soaked in water, chia seeds expand up to 10 times their size, forming a gel-like coating that slows digestion and stabilises blood sugar. Their gel-forming ability also makes them useful for thickening sauces or replacing eggs in baking.
They provide all nine essential amino acids, making them a high-quality plant protein, but they should not be your sole protein source. Chia seeds are also packed with omega-3 fatty acids, fibre, and protein, which support digestion, reduce cholesterol, and promote satiety.
Two tablespoons contain:
• 10g of fibre (one-third of your daily needs)
• 5g of plant-based protein
• 180mg of calcium
Eat them soaked in water or milk for chia pudding, blended into smoothies, or stirred into oats.
Sunflower Seeds
A single sunflower head can hold up to 2,000 seeds. Two main types are grown: one for edible seeds and the other, mostly, for oil production.
Often overlooked, sunflower seeds are an excellent source of vitamin E, a potent antioxidant that supports skin, eye, and immune health. They also contain selenium, which plays a role in thyroid function and cellular repair.
A 2023 Johns Hopkins meta-analysis found that people who regularly consume vitamin E–rich foods had a 20 per cent lower risk of heart disease.
However, sunflower seeds should be eaten in moderation. They are calorie-dense and contain cadmium, a heavy metal that can harm kidneys with excessive, long-term exposure. Sunflowers absorb cadmium from soil, so their seeds contain slightly higher amounts than most foods. The WHO advises a weekly limit of 7 mcg per kg of body weight (about 490 mcg for a 70-kg adult).
Eat them raw, roasted, or blended into sunflower butter.
Flaxseeds
Flaxseeds are among the richest sources of lignans, plant compounds that act as phytoestrogens and antioxidants. They can help balance hormones — especially in women — and reduce the risk of hormone-related cancers.
Packed with soluble fibre, flaxseeds promote healthy digestion and help prevent constipation. They are also a good source of copper, which supports brain development, immune health, and iron metabolism.
Caution: Flaxseed may interact with blood thinners, antiplatelet drugs, and hormone therapies. People with hormone-sensitive cancers, and those who are pregnant or nursing should consult a doctor before use.
Tip: Always grind flaxseeds before eating, as whole seeds pass through undigested.
Eat them: 1 tablespoon of ground seeds in porridge, yoghurt, or baked goods.
Sesame Seeds
Popular in African and Middle Eastern cuisines, sesame seeds are rich in calcium, iron, and B vitamins. In East Africa, they are often ground into simsim paste — a traditional spread high in healthy fats.
Research shows they can help lower blood pressure and support liver health, particularly when consumed regularly in unrefined form. Their lignans, vitamin E, and other antioxidants may also help prevent plaque buildup in arteries, supporting healthy blood pressure.
Eat them toasted on bread, in granola, or mixed with honey for simsim bars.
Hemp Seeds
Relatively new to the African health scene, hemp seeds come from the Cannabis sativa plant, but without any mind-altering effects.
They are rich in vitamin E and minerals such as phosphorus, potassium, magnesium, calcium, iron, and zinc.
As a complete plant protein, hemp seeds contain all nine essential amino acids. They also offer an optimal 3:1 omega-6 to omega-3 fatty acid ratio, which may improve skin health and ease eczema symptoms.
Whole hemp seeds provide both soluble (20 per cent) and insoluble (80 per cent) fibre, which feed beneficial gut bacteria, help stabilise blood sugar, and support healthy cholesterol levels.
Eat them raw on salads, blended into smoothies, or stirred into cereals.
Seeds are one of nature’s most compact multivitamins. Eating a variety provides essential nutrients, especially for those on vegetarian, vegan, or low-dairy diets.
While they should be enjoyed in moderation due to their fat and calorie content, just 1–2 tablespoons a day can make a meaningful difference to gut health, hormone balance, cardiovascular function, and energy.
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