Nutritional and Health Potential of Edible Seeds: Micronutrient Bioavailability and Mechanistic Insights

Edible seeds have gained substantial scientific attention for their exceptional nutrient density and potential health-promoting properties. They are rich in dietary fiber, high-quality proteins, mono- and polyunsaturated fatty acids, omega-3 fatty acids, vitamins (E, C, and K), and minerals such as magnesium, zinc, potassium, and iron. Bioactive compounds like polyphenols, carotenoids, and peptides contribute to their strong antioxidant and anti-inflammatory effects, helping to mitigate oxidative stress and inflammation linked to chronic diseases. This review focuses on pumpkin, flax, sesame, chia, and melon seeds, valuable sources of essential micronutrients and bioactives with demonstrated nutraceutical potential. Pumpkin seeds enhance immune strength because of their mineral profile, whereas chia seeds provide omega-3 fatty acids associated with neuroprotection and anti-Alzheimer's effects. The omega-3 content of flax and chia seeds offers cardioprotective benefits, whereas sesame lignans (sesamin) exhibit lipid-lowering and anti-aging properties. Flaxseed's secoisolariciresinol diglycoside (SDG) contributes to cardiovascular and anti-cancer effects, and melon seed squalene supports immune health and exerts anti-cancer activity. Mechanistic studies highlight these seeds' ability to regulate molecular pathways related to oxidative stress, inflammation, hypertension, diabetes, cancer, and metabolic disorders. Their bioactive constituents act through antioxidant, anti-inflammatory, and metabolic-regulating mechanisms, validating their classification as functional foods. Evidence from clinical and biochemical studies largely supports these benefits, although some claims stem from preliminary or in vitro findings. Overall, pumpkin, flax, sesame, chia, and melon seeds demonstrate significant potential as natural sources of nutrients and bioactive compounds that promote cardiovascular, metabolic, and immune health. Their integration into daily diets and functional food formulations could play a vital role in preventing lifestyle-related chronic diseases and enhancing overall well-being.