Calcium, omega 3, vitamins, proteins, healthy fats… Seeds are very nutritionally complete foods. Additionally, they provide energy and many health benefits. They regulate cholesterol, blood sugar and intestinal transit, are rich in antioxidants and can help you lose weight thanks to the substances they contain. In short, seeds should be present in your diet regularly.
Seeds have been cultivated since ancient times, but these foods have been able to become a trend in recent years, as they provide texture, color, flavor and many important nutrients for the body. There are many types of seeds and each has its own characteristics. Quinoa, flaxseed, pumpkin, poppy, chia, sunflower… It’s easy to include all of these in your daily diet. As a snack, they can be found in salads, smoothies, yogurts and almost any recipe.
The best way to get the most out of all the nutrients the seeds have is to eat them raw, because when exposed to heat, some of the minerals, vitamins and oils they contain are lost. In cases where the shell of the bean is very hard, it is better to soak the seed before eating it or grind it directly and then sprinkle it on salads, creams, purees, yogurts, smoothies and whatever we want.
Although the benefits of edible seeds are many, they generally attract attention with their high fiber, vitamin and healthy fat content. This helps maintain gut health and prevent chronic diseases.
Here are the most outstanding of edible seeds:
7 edible seeds and their incredible benefits #1
Poppy seeds are extracted from the poppy flower and are rich in calcium and protect skin and hair health with the vitamin A it contains. They also contain high iron. It is considered an oilseed due to its high content of fatty acids. One of its culinary uses is to color baked goods (breads, muffins, cookies).
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Quinoa, the sacred ‘mother grain’ of the ancient Inca civilization, is considered a superfood due to the benefits it provides and is another food that has become popular in recent years.
100 grams of quinoa contains about 16 grams of protein, and the proteins it contains are twice that of rice. It stands out with its high mineral and fiber content such as magnesium, calcium, phosphorus, iron and zinc. It also contains vitamins B and E.
It tastes like brown rice, but its texture is similar to that of couscous. The way they are prepared is versatile and adapts to both sweet and savory dishes. Thanks to its high protein and vitamin content, it is great for muscle development and prevents skin defects such as cellulite and cracks. It also prevents dry skin.
7 edible seeds and their incredible benefits #3
Among the seeds, one of the biggest stars of recent times is chia. As with quinoa, after hundreds of years of oblivion, its consumption has resumed.
It is rich in omega 3, has protective properties for cardiovascular health, provides protection of the immune and neuronal system. Chia seeds are highly energizing and, according to research, are a viable option for improving sports performance that lasts more than 90 minutes. Taking chia seeds before a workout increases muscle glycogen stores. It is an extremely versatile ingredient that can be included in recipes such as burgers, desserts, smoothies and baked goods. It is often recommended to grind them to better combine their nutrients.
7 edible seeds and their incredible benefits #4
Sesame seeds, which we usually consume in bagels and breads, are a storehouse of important nutritional components such as calcium, magnesium, zinc, fiber, iron, B1 and phosphorus. They also contain many proteins, healthy fats and essential amino acids. They mainly help heal joints and regulate bowel function. However, they should be consumed in moderation, as they can cause excessive weight gain.
They also have components that some plants contain that are important fighters against bad cholesterol (LDL). Studies also show that these seeds can lower blood pressure and protect the liver. Because it’s healthier, it’s best to buy it whole and cook it yourself before adding it to your meal. So you can use it, for example, as an ingredient in bread, salad or cheese toast.
7 edible seeds and their incredible benefits #5
Rich in protein, omega 3 and fiber, flax seeds form a gel when they come into contact with any liquid. They have antioxidants that benefit heart health.
But whole flax seeds can pass through the intestines without being digested, meaning their benefits are lost. That’s why it’s recommended to buy ground flaxseed or grind it through a coffee or spice grinder before adding it to meals.
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These seeds, which can be found in every diet, are packed with magnesium, which has an anti-stress effect.
r. This makes them a great aid for heart health, as stress levels and the hormone cortisol have a serious effect on the heart and can lead to heart failure.
Pumpkin seeds, and especially the oil extracted from them, are also beneficial against low estrogen levels, such as menopause and post-menopause. Rich in phytoestrogens (a group of natural foods with a structure similar to estrogens), the oil obtained from these seeds relieves and improves symptoms typical of this period, such as hot flashes, migraines and mood swings. These seeds, which are also consumed as roasted, can be used in salads, cakes and dozens of recipes.
7 edible seeds and their incredible benefits #7
These seeds contain mainly two nutrients that support cardiovascular health: vitamin E and folic acid. In addition, it contributes to the control of cholesterol with high levels of phytosterols (organic compounds that can block cholesterol absorption in the gut).
On the other hand, it is a good source of magnesium, which, among other things, is important for maintaining the strength of bones and muscles, ensuring the proper functioning of the nervous system, maintaining a good mood and even preventing depression. They also contain selenium, a powerful antioxidant that is important for the thyroid gland. They can easily be included in many recipes.