In today’s fast-paced world, maintaining a healthy lifestyle and making conscious dietary choices is of paramount importance. As people become more health conscious, they are turning to natural and nutrient-rich foods to meet their nutritional needs. One such superfood that has gained popularity is Halim seeds, also known as garden cress seeds. These tiny seeds pack a powerful nutritional punch and offer a multitude of health benefits.

Halim seeds have a rich history and are widely used in various cuisines and traditional medicine practices. They are derived from the garden cress plant (Lepidium sativum) and have been cultivated for centuries due to their exceptional nutritional properties. These seeds are not only a great source of essential nutrients but also offer a range of health benefits, making them a valuable addition to a balanced diet.

In this article, we will explore the nutritional profile of halim seeds and delve into the numerous health benefits they provide. We will also discuss the culinary uses of these versatile seeds and provide practical tips on how to incorporate them into your daily diet. 

Nutritional Profile Of Halim Seeds 

According to NIN, 100 grams of Halim Seeds contain the following nutrients 

Energy – 445.2 kcal

Protein – 23.36 g

Carbohydrates – 33.6 g

Fiber – 8.27 g

Fats – 23.74 g

Calcium – 318 mg

Iron – 17.2 mg

Magnesium – 307 mg

Phosphorus – 539 mg

Potassium – 952 mg

Selenium – 54.41 μg

Sodium – 21.8 mg

Health Benefits of Halim Seeds

Halim seeds, also known as garden cress seeds, are not just tiny in size but also mighty in terms of their health benefits. Let’s delve into the details of how incorporating Halim seeds into your diet can positively impact your well-being.

Rich Source of Essential Nutrients

High protein content: Halim seeds are a remarkable source of protein, making them an excellent addition to vegetarian or vegan diets. Studies prove that protein is essential for tissue repair, muscle development, and overall growth.

Fibre-rich: These seeds are packed with dietary fibre, promoting healthy digestion and aiding in regular bowel movements. Fibre also helps to maintain a feeling of fullness, which can support weight management.

Essential fatty acids: Halim seeds contain omega-3 and omega-6 fatty acids, which play a crucial role in maintaining heart health, and brain function, and reducing inflammation in the body.

Promotes Digestion and Gut Health

Aid in bowel movements: The high fibre content of halim seeds helps regulate bowel movements and prevent constipation. It adds bulk to the stool, easing its passage through the intestines.

Relieve constipation: Halim seeds have mild laxative properties that can provide relief from constipation. Soaking the seeds overnight and consuming them in the morning can help alleviate the discomfort associated with constipation.

Reduce bloating and gas: The carminative properties of halim seeds can help reduce bloating and gas, providing relief from digestive discomfort.

Supports Weight Management

High fibre content keeps you full: The fibre content in Halim seeds promotes a feeling of fullness, which can help reduce overall calorie intake. This can be beneficial for weight management or those aiming to lose weight.

Boosts metabolism: The presence of essential nutrients and fibre in halim seeds can help boost metabolism, promoting efficient calorie burning and aiding in weight control.

Enhances Heart Health

Omega-3 fatty acids for heart health: Halim seeds contain omega-3 fatty acids, which have been linked to a reduced risk of heart disease. As per research, these fatty acids help lower blood cholesterol levels, improve blood vessel function, and reduce inflammation.

Helps in reducing bad cholesterol levels: The seeds are a potent source of soluble fibre. Research shows that the fibre binds to cholesterol in the gut and helps prevent its absorption, thereby lowering levels of LDL (bad) cholesterol.

Provides Antioxidants and Immune Support

Antioxidant properties: Halim seeds are rich in antioxidants that help neutralize harmful free radicals in the body, protecting cells from damage and reducing the risk of chronic diseases.

Boosts immune system: The presence of vitamins and minerals in halim seeds helps strengthen the immune system, supporting overall health and reducing the risk of infections.


Halim seeds, also known as garden cress seeds, are packed with essential nutrients such as protein, fibre, and essential fatty acids. They promote healthy digestion, relieve constipation, and reduce bloating and gas. The high fibre content of halim seeds also supports weight management by promoting a feeling of fullness and boosting metabolism. These seeds contribute to heart health by providing omega-3 fatty acids and helping to lower bad cholesterol levels. Additionally, Halim seeds offer antioxidant properties and boost the immune system with vitamins and minerals. Incorporating Halim seeds into your diet can have a positive impact on your overall well-being.

Healthy Culinary Uses of Halim Seeds

Halim seeds, with their nutty and peppery flavour, can be a versatile addition to your culinary repertoire. Here are some healthy and delicious ways to incorporate Halim seeds into your diet:

Halim seed pudding

Soak halim seeds overnight in water or milk.

In the morning, add your choice of sweetener (e.g., date puree and stevia) and mix well.

Top it with chopped fruits, nuts, or a sprinkle of cinnamon for added flavour and texture.

Enjoy it as a nutritious and filling breakfast or a satisfying dessert.

Halim Seed Smoothies

Blend a handful of soaked Halim seeds with your favourite fruits (e.g., bananas, berries, mangoes) and a liquid base (e.g., almond milk, coconut water, yoghurt).

Add a handful of spinach or kale for an extra boost of nutrients.

Blend until smooth and creamy, and enjoy a refreshing and nutritious smoothie.

Halim Seed Sprinkles on Salads and Soups

Dry roast Halim seeds in a pan until they become fragrant and slightly browned.

Allow them to cool, then grind them into a coarse powder using a mortar and pestle or a grinder.

Sprinkle this powder over salads, soups, or roasted vegetables to add a crunchy texture and a nutty flavour.

It can also be used as a topping for yoghurt or oatmeal bowls for added nutrition and taste.

Halim Seed Energy Balls

In a food processor, combine soaked Halim seeds, nuts (e.g., almonds, cashews), dates, and optionally can add a tablespoon of unsweetened pure nut butter (e.g., almond butter, peanut butter).

Process until well combined and the mixture holds together when pressed.

Shape the mixture into small bite-sized balls.

Optional: Roll the balls in shredded coconut, cocoa powder, or crushed nuts for added flavour and texture.

Refrigerate the energy balls for at least 30 minutes before enjoying them as a healthy and energy-boosting snack.

Cooking Tips For Halim Seeds

When using Halim seeds in your culinary creations, here are some cooking tips to keep in mind:

Soaking the seeds: Halim seeds have a hard outer shell, so it’s recommended to soak them before using them in recipes. Soak them in water, milk, or any healthy liquid of your choice for at least 2-4 hours or overnight. This helps soften the seeds and makes them more digestible.

Roasting for enhanced flavour: Dry roasting halim seeds before using them can enhance their flavour and aroma. Heat a pan on low to medium heat and add the seeds. Stir them continuously until they become fragrant and slightly browned. Be careful not to burn them. Allow the roasted seeds to cool before using or grinding them.

Grinding Halim seeds: Grinding Halim seeds can create a fine powder or a coarse texture, depending on your preference and the recipe requirements. Use a mortar and pestle or a grinder to grind the soaked or roasted Halim seeds. Grinding releases their natural oils, intensifying their flavour.

Balancing the texture: Halim seeds have a gelatinous texture when soaked. If you prefer a smoother consistency in your recipes, blend or process the soaked seeds to create a gel-like paste. For a more textured experience, use the seeds as they are.

Quantity and proportion: When adding Halim seeds to your recipes, be mindful of the quantity and proportion. Start with smaller amounts and gradually increase according to your taste preferences. Too many Halim seeds can create a thick and gel-like consistency, which may not be desired in certain dishes.

Recipe versatility: Halim seeds can be versatile and used in various dishes. Experiment with adding them to different recipes such as smoothies, puddings, energy balls, salads, soups, or even as a topping for yoghurt or cereals. They can add a nutty crunch or a subtle flavour to your dishes.

Storing Halim seeds: Store Halim seeds in an airtight container in a cool, dry place, away from direct sunlight. Proper storage helps maintain their freshness and prevents them from going rancid. Follow the expiration date mentioned on the packaging and discard any seeds that have an off smell or taste.


When cooking with Halim seeds, it’s important to soak them first to soften their hard outer shell. Dry roasting the seeds can enhance their flavour while grinding them releases their natural oils and intensifies their taste. You can adjust the texture by blending soaked seeds for a smoother consistency or using them as they are for a more textured experience. Remember to use Halim seeds in proportion to avoid a thick, gel-like consistency. These versatile seeds can be added to various recipes, including smoothies, puddings, energy balls, salads, soups, and as a topping for yoghurt or cereals. Proper storage in an airtight container keeps the seeds fresh, and it’s crucial to discard any seeds with an off smell or taste.

HealthifyMe Suggestion 

Halim or garden cress seeds are good for overall health and weight management. But in a busy lifestyle, if you don’t get much to experiment with different recipes, then there’s an easy and simple way to incorporate Halim seeds. Soak halim seeds overnight or for 2-4 hours and add them to your fresh lemon water or coconut water and it’s good to go as is or club it with your breakfast or mid-meal snacks.


In conclusion, Halim seeds, also known as garden cress seeds, are a powerhouse of nutrition and offer numerous health benefits. From being a rich source of protein, fibre, and essential fatty acids to promoting digestion, supporting weight management, enhancing heart health, and providing antioxidant and immune support, these tiny seeds have a lot to offer. Incorporating Halim seeds into your diet can be a simple yet effective way to boost your nutritional intake and support overall well-being. Whether you choose to enjoy them in puddings, smoothies, salads, or other creative recipes, Halim seeds can add a nutritious twist to your meals. Embrace the versatility of Halim seeds and unlock their potential in your culinary creations. Remember to consult with a healthcare professional before making any significant dietary changes and enjoy the journey towards a healthier you.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

What are Halim seeds good for?

Halim seeds are good for various purposes. They are a rich source of essential nutrients, including protein, fibre, and essential fatty acids. They promote digestion, support weight management, enhance heart health, provide antioxidants, and boost the immune system. Additionally, Halim seeds have been traditionally used for their potential benefits in improving hair growth and promoting lactation in nursing mothers.

Can I eat Halim seeds every day?

Yes, you can eat Halim seeds every day as part of a balanced diet. They are a nutritious food source and can be consumed regularly to reap their health benefits. However, moderation is key, and it’s always advisable to listen to your body’s response and consult with a healthcare professional if you have any specific concerns or medical conditions.

Who should avoid Halim seeds?

While Halim seeds are generally safe for consumption, individuals with specific health conditions or allergies should exercise caution or avoid them. Those with known allergies to garden cress seeds or any related seeds should refrain from consuming Halim seeds. Additionally, individuals on blood-thinning medications should consult with their healthcare provider due to the presence of omega-3 fatty acids in Halim seeds.

Which is better, Halim seeds or chia seeds?

Both Halim seeds and chia seeds offer unique nutritional benefits. Halim seeds are a rich source of protein, fibre, and essential fatty acids, while chia seeds are known for their high omega-3 fatty acid content, fibre, and antioxidants. Halim seeds have added advantage of calcium and iron content too. The choice between the two depends on personal preference and specific nutritional needs. Both seeds can be beneficial when incorporated into a balanced diet.

Are Halim seeds good for hair growth?

Halim seeds have been traditionally used for their potential benefits in improving hair growth. They are rich in essential nutrients like protein, iron, which are important for healthy hair. However, individual results may vary, and it’s best to maintain a balanced diet and consult with a healthcare professional or dermatologist for specific concerns related to hair health.

What is the best time to take Halim seeds?

There is no specific best time to take Halim seeds. You can incorporate them into your meals, snacks, or smoothies at any time of the day that suits your routine and preferences. Experiment and find a time that works best for you to enjoy the nutritional benefits of Halim seeds.

Can we eat Halim seeds directly?

Halim seeds can be eaten directly, but it is recommended to soak them before consuming. Soaking the seeds softens their texture and enhances their digestibility. You can soak them in water, milk, or any healthy liquid of your choice for a few hours or overnight before eating them.

Can Halim seeds delay periods?

There is no scientific evidence to suggest that Halim seeds can delay periods. Menstrual cycles are regulated by hormonal factors, and the consumption of Halim seeds is unlikely to have an impact on the timing or regularity of periods.

Are Halim seeds non-veg?

Halim seeds are derived from the garden cress plant (Lepidium sativum), which is a non-animal source. Therefore, Halim seeds are considered a plant-based, vegan-friendly food.

How to consume Halim seeds for hair?

To consume Halim seeds for potential hair benefits, you can soak them in water or milk for a few hours or overnight until they become gel-like. You can then consume the soaked seeds directly or add them to your smoothies, puddings, or other recipes for a nutrient boost.

How do Halim seeds taste?

Halim seeds have a nutty and peppery flavour, which can vary in intensity depending on personal preference and the specific batch of seeds. Some people find the taste mild and pleasant, while others may find it slightly stronger. It’s best to try Halim seeds and determine your own perception of their taste.

Do Halim seeds smell?

Halim seeds have a slightly earthy aroma, which is generally mild and not overpowering. The smell can vary slightly depending on the freshness and quality of the seeds.

How long to soak Halim seeds?

Halim seeds can be soaked for a minimum of 2-4 hours or overnight. Soaking them for this duration allows the seeds to absorb moisture, soften their texture, and become gel-like.

How do you eat Halim seeds for PCOS?

There is no specific recommended way to eat Halim seeds for PCOS (polycystic ovary syndrome). However, incorporating Halim seeds as part of a balanced diet can provide essential nutrients and fibre that may support overall health and well-being, including managing symptoms associated with PCOS. It is important to consult with a healthcare professional for personalized advice and guidance regarding dietary strategies for PCOS management.

Reference Links 

  1. Protein in diet:,%2C%20teens%2C%20and%20pregnant%20women.
  1. Omega-3 fatty acids:
  1. Cholesterol-lowering effects of dietary fiber: a meta-analysis: