High in nutrients, such as healthy fats, proteins, fibers, and amino acids, these seeds should be on your daily menu, and are especially recommended for those on a diet regimen.
Foods such as chia and papaya seeds, or sesame seeds are the perfect complement to your meal to ensure a balanced diet. They are full of healthy fats, proteins, fibers, rich in minerals and vitamins.
Keep in mind that it doesn’t take much to benefit from these superheroes. A teaspoon is enough on occasion and you will guide your body towards optimal health.
Below we present 7 healthy seeds that you need to bring into your diet:
Chia seed is one of the most perfect foods in nature. Once you start using it, you will quickly notice benefits such as increased energy and regulation of the digestive tract. It is an incredible source of fiber, has more iron than spinach, more potassium than bananas, and more antioxidant power than blueberries. One of the health benefits is that chia seeds regenerate tissue and muscle. It contains more calcium than milk and is a rich source of alpha-linolenic acid and omega-3 fatty acids. By increasing your intake of omega-3 fats, it can reduce joint pain and inflammation. Chia seeds sprinkle on salad, mixed fruit, yogurt and oatmeal. Soak them in water or juice for about 10 to 15 minutes. This will make the seeds easier to digest.
A gram of flaxseed contains almost 8 grams of fiber and 12 grams of fatty acids, as well as magnesium to increase energy. Some research has shown that consuming flaxseed as part of a healthy diet can reduce high blood pressure and cholesterol. Whole flax seeds are ground and refrigerated within a week of use. If the seed is exposed to oxygen for longer, the value of omega-3 fatty acid and semi-saturated fat will decrease. This is why it is better when stored in the fridge or freezer.
These nutritious and medicinal seeds are becoming a favorite among vegans and health fanatics, often added to shakes, cereals, oats, and salads. Hemp seeds can be mixed with water, as for milk, although the taste of hemp milk is less sweet than raw almond milk or cow’s milk. It contains easily digestible proteins and all the essential omega 3 and 6 fatty acids needed by the human body. The seeds are also rich in antioxidants, fiber, various minerals such as zinc and many vitamins, including Vitamin E. They are useful for reducing skin and hair dryness, as well as inflammation, regenerates muscle, protects against heart disease and improves immune system functions.
Pumpkin seeds are rich in protein, iron, zinc and magnesium. Magnesium stabilizes blood pressure, helps to strengthen bones and reduce stress. It can relieve the symptoms of enlarged prostate. Cook them in salted water before drying them.
Sesame seeds are incredibly rich in calcium, magnesium, iron and zinc. You can add them to a salad or to any dish. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans. Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.
Half a cup of sunflower seeds has more than the daily recommended dose of Vitamin E, a powerful antioxidant that protects the body’s cells from UV radiation. They are also a great source of amino acids that protect the brain as an antidepressant. It can be eaten raw and can be used as a snack and in addition to salads or other dishes.
Papaya seeds are often discarded because most people find it difficult to eat them. Because who else wants a bite of pepper? But once you learn about the health benefits of this delicious seed, you can easily get used to the taste, especially if you put it in your morning shake, it will go unnoticed. You can dry it and use it instead of pepper in salads and other dishes. In traditional Chinese medicine, semen is used to detoxify the liver.