If you've seen a health video or heard about a seed from your grandmother's remedies but weren't sure of its English name, this is the guide. Here are the five most-used seeds in Pakistani kitchens, their Urdu and English names side-by-side, and a straightforward look at what each one is genuinely good for.
Quick Reference: Urdu to English Seed Names
| Urdu Name | English Name |
|---|---|
| Alsi ke Beej (السی کے بیج) | Flax Seeds |
| Tukh Malanga (تخم ملنگا) | Basil Seeds (often confused with Chia) |
| Kaddu ke Beej (کدو کے بیج) | Pumpkin Seeds (Pepitas) |
| Surajmukhi ke Beej (سورج مکھی کے بیج) | Sunflower Seeds |
| Safed Til (سفید تل) | White Sesame Seeds |
Note: These seeds are foods, not medicines. They are not a treatment for PCOS, hormonal conditions, weight loss, or any specific health issue. If you are pregnant, breastfeeding, on medication, or managing a condition, please consult your doctor before adding them regularly.
1. Alsi ke Beej — Flax Seeds
Flax seeds are one of the richest plant sources of omega-3 fatty acids (ALA) and are high in fibre and lignans. As part of a balanced diet, they can support fullness between meals and regular digestion.
- Important: Always grind before eating — whole seeds pass through the digestive system largely undigested.
- How to use: 1 teaspoon of ground flax mixed into roti atta (no taste change), or stirred into oatmeal, yogurt, or smoothies.
- Daily amount: 1-2 tablespoons ground.
Full guide: Flax Seeds Benefits & Uses.
2. Tukh Malanga — Basil Seeds (Often Confused with Chia)
Tukh malanga (basil seeds) is a traditional South Asian ingredient — most commonly used in cooling summer drinks like falooda and sharbat. It's often mistaken for chia seeds, but they are two different seeds. Chia is oval, mixed in colour, and takes 15-20 minutes to gel. Tukh malanga is uniformly jet-black and swells within seconds in water.
Both are sources of fibre. For daily use in oats, yogurt, and smoothies, chia is more practical. For traditional falooda, tukh malanga is the classic ingredient.
Full comparison: Chia Seeds vs Tukh Malanga.
3. Kaddu ke Beej — Pumpkin Seeds (Pepitas)
Pumpkin seeds — also called pepitas — are naturally rich in plant protein, magnesium, and zinc. A small handful (20-30g) as an afternoon snack is a common way to add plant-based protein to the day.
- How to use: straight from the pack as a snack, sprinkled over salad or dahi, or added to oatmeal.
- Daily amount: 1-2 tablespoons (about 20-30g).
4. Surajmukhi ke Beej — Sunflower Seeds
Sunflower seeds are one of the highest natural food sources of Vitamin E, along with plant protein and healthy fats. Shelled, unroasted seeds are the ones to buy for daily nutritional use — the roasted salted variety sold at roadside stalls is a different product.
- How to use: a small handful as a snack, sprinkled over salad or oatmeal, or blended into a smoothie.
- Daily amount: 20-30g.
5. Safed Til — White Sesame Seeds
White sesame (safed til) is a calcium-dense pantry staple in Pakistani cooking — used in til laddus, on naan and kulcha, and in chutneys. It's also a source of plant-based iron, healthy fats, and lignans.
- How to use: 1 teaspoon mixed into roti atta (invisible in taste), sprinkled on salads, or used traditionally in til laddus with jaggery.
- Note: sesame is a common allergen — if unsure, start with a small amount.
Where to Buy Organic Seeds in Pakistan
Loose seeds sold in open bins often collect dust and lose freshness. Sealed, food-grade packs from a named seller are the safer choice. At Cure by Pure, each seed is sealed fresh with cash on delivery available nationwide:
- Organic Flax Seeds (Alsi ke Beej)
- Organic Pumpkin Seeds (Kaddu ke Beej)
- Organic Sunflower Seeds (Surajmukhi ke Beej)
- Organic Sesame Seeds (Safed Til)
- Organic Chia Seeds (a practical daily alternative to tukh malanga)
Frequently Asked Questions
What is Alsi ke Beej in English?
Flax seeds.
Is Tukh Malanga the same as Chia Seeds?
No — they're two different seeds. Chia seeds are oval and multi-coloured and take 15-20 minutes to gel. Tukh malanga (basil seeds) is uniformly jet-black and swells within seconds.
Can I mix these seeds together?
Yes — many people combine ground flax, chia, pumpkin, and sunflower seeds into a daily seed mix for yogurt or oats. Start with 1 tablespoon total and drink enough water.
What is the best time to eat seeds?
Whichever time fits your routine. Breakfast bowls, mid-morning snacks, or before a meal (soaked chia) are all common.
How many seeds should I eat daily?
1-2 tablespoons daily is a common starting amount. More isn't automatically better — too much fibre at once can cause bloating.
Related reading: Pakistani Diet Plan for Weight Loss, Seed Cycling Routine, and our full wellness blog.
