Fortis Dietician Shares Top Superseeds for a Healthy Morning

New Delhi:  Your morning habits should be built to be healthy and well-balanced so you can start the day in the right way. Recently, different kinds of seeds have become a popular part of morning routines. People either sprinkle them on their breakfast oats or take them with water on an empty stomach.

Even though seeds are small, they are packed with nutrition and many health benefits. But how do you know which seed is best for you?

To understand the different types of morning superseeds, Television media spoke with Kanchan Khurana, a senior clinical nutritionist at Fortis Hospital in Greater Noida. She said that before thinking about seeds, the first step should simply be hydration. “Start your day with a plain glass of water; lukewarm water is also fine,” she explained.

Which seed is the right choice for your body?

When asked which seed people should add, the dietician said that it depends on each person’s health concerns. Every seed works differently and supports different issues. She explained, “While choosing seeds, you must look at your body’s condition. There is no single seed that suits everyone.”

With the growing popularity of superseeds on social media and fitness groups, many people add seeds just because others are doing it. But this can be a mistake. What helps someone else might not help you—and in some cases, it might even cause problems.

Instead of copying someone else's morning routine, take time to understand your own health needs. The dietician said that the benefits of any seed depend on your body’s specific concerns. So before adding a seed to your routine, identify your personal health issues. This kind of self-check can help you pick the right option, and later you can confirm your choice with a professional.

She also strongly recommended medical guidance before adding seeds to your diet. “We should always consult a dietician or clinical nutritionist because every food item has both good and harmful effects,” she added.

What are the top superseeds and what do they help with?

Before choosing a seed, here is a quick look at popular morning seeds and the concerns they help improve.

1. Carom seeds

Carom seeds, or ajwain, are often ignored, even though they deserve more attention. They are commonly eaten after heavy meals to improve digestion, but people usually don’t think of them as a morning seed.
The dietician said, “Carom seeds, when soaked overnight or boiled and then consumed, can help people who struggle with gas, bloating, or constipation.”

2. Cumin seeds

Cumin seeds, also known as jeera, are another kitchen staple. They are especially helpful for people who wake up feeling bloated because of water retention.
“Cumin seeds are useful for those who feel excess water retention early in the morning,” Kanchan explained.

3. Fenugreek seeds

Fenugreek seeds, or methi, can also be included in your morning routine. Apart from adding flavour to dishes, they help regulate blood sugar and improve breast milk production.
“Fenugreek seeds have a hypoglycemic effect and help reduce pain. They are widely given to diabetic patients and lactating mothers,” the dietician said. “They also help in managing back and joint pain.”

How do chia and basil seeds support health?

4. Chia seeds and basil seeds

Chia seeds have become very popular, yet many people still do not fully understand their benefits. Basil seeds offer similar advantages, making them a good option for those wanting more fibre in their diet.
The dietician explained, “Chia seeds and basil seeds add fibre and support heart health. They also help people who are on a weight-loss journey.” Because both seeds are rich in fibre, they help you feel full for longer and reduce cravings, which supports weight-management goals.

Why should coriander seeds also be considered?

5. Coriander seeds

Coriander seeds, along with garden seeds, are also useful. The dietician mentioned that they have anti-inflammatory properties, improve digestion, and support overall health. This list also reminds us that there are many more seed options than the ones usually highlighted. While seeds like flax and chia often get the most attention, simple kitchen seeds like ajwain and jeera are just as valuable. They may seem basic, but they provide specific benefits that make them important additions to a morning routine.