With growing health awareness, more people are paying attention to their diet—whether for weight loss, glowing skin, or better overall health. Along with fruits, vegetables, and nuts, nutrient-rich seeds like chia, sabja, and flax have also become a part of many daily diets. These seeds are known to support hair growth, improve digestion, and boost immunity.

But here’s the catch: not every seed suits every season. According to experts, while chia, sabja, and flax seeds are all healthy, their effects on the body differ. Eating them at the wrong time of year may actually cause harm instead of benefit.

Chia Seeds – Best for Summer

Chia seeds are packed with omega-3 fatty acids, high-quality plant protein, soluble fiber, calcium, magnesium, and antioxidants. They’re excellent for heart health, digestion, and maintaining blood sugar levels.

Nutritionist Surabhi Sharma from Max Hospital, Gurugram, explains that chia has a natural cooling effect. This makes it ideal for hot weather as it keeps the body hydrated and helps balance internal heat.

• When to eat: Summer

• How to eat: Always soak them overnight (or at least 8 hours) before use

• Quantity: 1–2 teaspoons a day

• Caution: Overeating can lead to bloating, diarrhea, or gastric discomfort

Sabja Seeds – A Natural Summer Cooler

Sabja (basil) seeds are rich in fiber, polyphenols, calcium, magnesium, and iron. They aid digestion, relieve acidity and constipation, regulate blood sugar, and support weight loss. When soaked, they expand in size, becoming filling while remaining low in calories.

Like chia, sabja seeds also have a cooling effect. This makes them perfect for summers, especially in drinks like lemon water or smoothies.

• When to eat: Summer

• How to eat: Always soak before consuming

• Caution: Eating them dry or in excess may cause stomach swelling or diarrhea

Flaxseeds – Best for Winter & Monsoon

Flaxseeds (linseeds) are a powerhouse of lignans (plant compounds that act like phytoestrogens), omega-3 fatty acids, insoluble fiber, and essential minerals like magnesium and phosphorus. They support heart health, reduce inflammation, improve digestion, and help with hormonal balance.

Unlike chia and sabja, flaxseeds have a warming effect, making them ideal for colder months when the body needs extra heat and energy.

• When to eat: Winter and monsoon

• How to eat: Roast lightly or add powdered flaxseed to smoothies, curries, or rotis

• Caution: Excess intake may affect thyroid function and cause bloating if not paired with enough water

The Seasonal Rule of Seeds

• Summer: Chia seeds & Sabja seeds (cooling, hydrating)

• Winter & Monsoon: Flaxseeds (warming, energizing)

By choosing the right seed at the right season, you can maximize health benefits while avoiding unwanted side effects.