Which seeds are good to reduce body heat? A nutritional guide

October 6, 2025 •

4 min read

According to Ayurvedic principles, certain foods can have a significant cooling effect on the body's internal temperature. For those seeking natural ways to combat the summer heat or balance their internal temperature, understanding which seeds are good to reduce body heat is key to a refreshing and healthy diet.

Quick Summary

This nutritional overview details the properties of various seeds known for their cooling effects. It explains how chia, basil (sabja), and fennel seeds aid in hydration and digestion, helping to lower body temperature and soothe the system naturally. Key information on preparation methods is included.

Key Points

Sabja Seeds: Excellent natural coolant that forms a soothing gel, ideal for hydrating summer drinks like lemonades and milkshakes.
Chia Seeds: A hydration powerhouse that absorbs water to release it slowly, helping maintain body temperature and providing sustained energy.
Fennel Seeds: A well-known Ayurvedic coolant that aids digestion and reduces internal heat, best consumed as infused water or chewed post-meal.
Soaking is Key: For maximum cooling effect, sabja and chia seeds must be soaked in water to form their beneficial gelatinous texture.
Supports Hydration: The high water-retention capacity of chia and sabja seeds makes them crucial for staying hydrated in hot weather.
Balances Digestive Health: The fiber content and carminative properties of these seeds help soothe the digestive system, which can get stressed by heat.
Versatile Ingredients: These seeds can be easily added to a variety of foods and drinks, including smoothies, puddings, salads, and infused water.

Nature's Coolants: The Seeds That Help Beat the Heat

As temperatures rise, our bodies work harder to maintain a stable internal temperature. One of the most effective and natural ways to support this process is through diet. While many look to cold drinks, incorporating specific seeds can provide a sustained, internal cooling effect. These tiny powerhouses offer more than just a refreshing feeling; they deliver significant nutritional benefits that contribute to overall well-being, especially during warm weather.

Sabja (Basil) Seeds: The Natural Body Coolant

Also known as basil seeds or tukmaria, sabja seeds are perhaps the most popular for their cooling properties, particularly in South and Southeast Asia. When soaked in water, they swell significantly and form a gelatinous, gel-like coating. This gel is what provides the primary cooling effect, as it helps to soothe the stomach and reduce internal heat.

Beyond cooling, sabja seeds offer several health advantages:

Hydration: Their ability to retain water helps the body stay hydrated for longer periods.
Digestive Aid: Rich in fiber, they can help improve digestive health, preventing constipation and bloating.
Skin Health: By helping to detoxify the body and balance internal heat, they can aid in reducing skin inflammation, acne, and rashes.

How to prepare: Soak 1-2 teaspoons of sabja seeds in a glass of water for about 15-30 minutes until they swell. Add them to lemonade, iced tea, yogurt, or milkshakes.

Chia Seeds: The Hydration Powerhouse

Like sabja seeds, chia seeds are hygroscopic, meaning they absorb water to form a gel-like consistency. They can absorb up to 12 times their weight in water, which is why they are so effective for hydration and internal cooling.

Key benefits of chia seeds include:

Sustained Hydration: The gel-like texture releases water slowly into the body, helping to maintain hydration levels throughout the day.
Rich in Nutrients: They are packed with fiber, protein, antioxidants, and omega-3 fatty acids, which also help fight inflammation.
Stable Energy Levels: The slow absorption of nutrients helps stabilize blood sugar, preventing energy crashes often exacerbated by heat.

How to prepare: You can create a simple chia water by soaking a tablespoon in a glass of water for at least 10 minutes. For a more substantial treat, mix them with milk or a milk alternative and refrigerate overnight to create a cooling chia pudding.

Fennel Seeds (Saunf): An Ayurvedic Digestive Cooler

Fennel seeds have been used in traditional Ayurvedic medicine for centuries as a natural body coolant and digestive aid. Their sweet and carminative properties make them an excellent choice for balancing digestion and reducing internal heat, which is often associated with the Pitta dosha.

Benefits of fennel seeds:

Reduces Body Heat: They effectively lower body temperature and can help prevent heat-related issues like exhaustion.
Aids Digestion: Chewing fennel seeds after a meal stimulates digestive juices and helps prevent indigestion, bloating, and gas.
Rich in Antioxidants: They contain powerful antioxidants that protect the body from oxidative stress caused by heat.

How to prepare: A common method is to make fennel water by soaking a tablespoon of seeds overnight. Drink the strained water in the morning for a refreshing start. Alternatively, you can chew on a small handful of roasted fennel seeds after meals.

Comparison of Cooling Seeds


Feature	Sabja (Basil) Seeds	Chia Seeds	Fennel Seeds (Saunf)
Primary Cooling Mechanism	Forms a thick, gelatinous gel when soaked, soothing the stomach.	Absorbs up to 12x its weight in water for sustained hydration.	Ayurvedic properties balance digestive heat and inflammation.
Best Used For	Refreshing summer drinks, especially infused waters and desserts.	Hydrating puddings, smoothies, and sports drinks for sustained energy.	Chewing after meals for digestion or drinking infused water.
Texture	Soft, gel-like spheres with a slight gelatinous crunch.	Gel-like consistency when soaked; can be crunchy when dry.	Crunchy and aromatic, with a licorice-like flavor.
Nutritional Highlight	Rich in fiber, iron, calcium, and antioxidants.	High in omega-3 fatty acids, protein, and fiber.	Packed with essential oils, fiber, and antioxidants.

How to Incorporate Cooling Seeds into Your Diet

Hydrating Drinks: Add soaked sabja or chia seeds to water, lemon juice, coconut water, or fresh fruit juices.
Cooling Puddings: Make a refreshing chia seed pudding with milk or yogurt and top with fresh fruits like mango or berries.
Post-Meal Refresher: Chew a spoonful of roasted fennel seeds after a meal to aid digestion and cool the system.
Smoothie Boost: Blend a tablespoon of soaked chia or sabja seeds into your morning smoothie for added fiber, nutrients, and a cooling effect.
Healthy Snacks: Sprinkle pumpkin or sunflower seeds on salads or mix them into homemade trail mixes. While sunflower seeds are considered more neutral in traditional Chinese medicine, they contribute healthy fats and magnesium. Pumpkin seeds are considered cooling in Ayurvedic tradition.

Conclusion

Incorporating specific seeds like sabja, chia, and fennel into your diet is a simple yet highly effective strategy for naturally reducing body heat. Their unique ability to absorb water and their rich nutritional profiles not only provide a cooling effect but also support overall hydration and digestive health. Whether you prefer a refreshing drink with soaked sabja seeds, a nutrient-packed chia pudding, or a digestive chew of fennel, these versatile seeds are a delicious way to stay cool, balanced, and healthy, particularly during the warmer months. As with any dietary change, listen to your body and adjust your intake as needed.

For more information on the health benefits of various seeds, you can refer to authoritative sources like Healthline's article on sunflower seeds for further reading.

Frequently Asked Questions

Certain seeds, like chia and sabja, absorb water and form a gel-like substance. When consumed, this gel retains water and releases it slowly, promoting hydration and providing a cooling effect from within. Fennel seeds work by balancing digestive heat, according to Ayurvedic principles.

Yes, excessive consumption of high-fiber seeds like chia and sabja can lead to digestive issues such as bloating, gas, or constipation, especially if not consumed with enough water. Start with small amounts and increase gradually. For individuals with certain health conditions or on blood-thinning medication, it is best to consult a doctor.

While both seeds have similar cooling and gelling properties, they are not identical. Sabja seeds swell much faster and form a thicker gel. Chia seeds offer higher omega-3 content. The choice depends on your preference for texture and nutritional focus.

For the best cooling effect, you can soak a tablespoon of fennel seeds in a glass of water overnight and drink the infused water the next morning. Alternatively, chewing on a small amount of roasted fennel seeds after a meal can also help cool the body and aid digestion.

According to Ayurvedic tradition, pumpkin and pumpkin seeds have cooling properties. They are a nutritious addition to a cooling diet, providing healthy fats, magnesium, and other minerals.

For maximum cooling and digestive benefits, it is best to consume sabja and chia seeds after soaking them in water. This allows them to swell and form their beneficial gelatinous texture. Consuming them dry, particularly in large quantities, can cause digestive discomfort.

You can add a teaspoon of soaked sabja or chia seeds to juices, milkshakes, fruit bowls, or yogurt for a nutritious and cooling treat that children will enjoy. Always start with a small amount and ensure they consume enough fluids to prevent any choking hazards.