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Useful properties of seeds
Why should we include them in our daily lives? The benefits of seeds, due to their important nutritional properties, cannot be missed in a healthy, balanced diet. They contain protein and healthy monounsaturated and polyunsaturated fats, are plant sources of vitamins, fiber, essential minerals and amino acids such as zinc, copper, calcium and magnesium, and iron.
Additional Information! Health seeds are small in size but very useful. By adding a small amount of them to the dish, it increases its nutritional value and improves the general condition.
Like nuts, seeds are also high in calories. 100 grams contains about 450-600 calories, so a very small amount is enough. The recommended daily serving of oilseeds is 15 g. They can be used in yoghurts, cereals, salads, etc.
Daily use of seeds helps to lose weight. This is also the reason why they are considered a key part of a healthy diet. The best way to include raw seeds in your diet is because heating or cooking destroys their nutrients.
Chia seeds: benefits
Chia seeds are one of the most famous seeds. They have a high nutritional value, being one of the richest sources of omega-3 fats, especially α-linolenic acid. It is an excellent source of fiber as well as good quality protein, which is rare in plant foods. They also contain calcium, phosphorus and manganese.
They also have three times the iron of spinach, 15 times the magnesium of broccoli, twice the potassium of bananas, and six times the calcium of milk.
Due to the absence of gluten, they can also be consumed by people with sensitivity to this protein. Chia seeds perform anti-inflammatory and antioxidant function, have a positive effect on cardiovascular disease and hypertension.
How do chia seeds help you lose weight?
Note! Most importantly, they help burn fat! It is a valuable ally in the fight against extra pounds. They do not have much taste and can be easily added to food.
Chia seeds absorb 12 times their weight in water. Fiber and protein slow down the digestion process, so the feeling of hunger does not arise as quickly as with simple carbohydrates. Thus, fewer calories are consumed. Insoluble fiber, which is indigestible, helps prevent constipation and indigestion.
They are the perfect breakfast solution but need to be soaked first to release the nutrients. The oil obtained from the seeds is extremely nutritious.
Flax seeds
The benefits of flax seeds are high in fiber and protein, which makes them especially suitable for people suffering from intestinal disorders. They also reduce appetite, counteract sudden bouts of hunger.
Anti-inflammatory action contributes to the proper functioning of the immune system, heart and brain.
Rich in omega-3 and omega-6 fatty acids, they strengthen the cardiovascular system, protect cells from oxidative stress, and help fight inflammation. Flaxseed contains a large amount of trace elements and metals such as phosphorus, potassium, magnesium and zinc. They can be added to salads and other dishes, usually yoghurts, cereals, baked goods such as bread.
Flax seeds pass through the body entirely without being digested. It is preferable to use them in the form of a ground powder, which is more convenient for digestion and has more benefits. Slimy decoction of flaxseeds is useful for digestive problems,
pumpkin seeds health benefits
Pumpkin seeds are rich in valuable nutrients and antioxidants, contain magnesium, zinc, fiber and important quality healthy fats:
- rich in nutrients;
- improve the quality of sleep;
- improve skin and hair health;
- help control weight;
- help maintain bone health;
- maintain cholesterol levels;
- have anti-inflammatory properties;
- help the prostate and bladder.
Pumpkin seeds help fight stress by promoting relaxation due to the presence of tryptophan and magnesium. Rich source of vegetable iron. The high iron content increases energy levels.
Proper diet and exercise are the perfect combination to rejuvenate a man. Eating pumpkin seeds can help with this.
Pumpkin seeds, peeled, add flavor to dishes in the diet. They can be used raw in salads or fried as an appetizer.
Sunflower seeds
Sunflower seeds contain selenium, magnesium and many other minerals, as well as folic acid and vitamin E. They have an antioxidant effect, thanks to the presence of vitamin E in these seeds, they protect body cells from free radicals. The high nutritional value makes sunflower seeds an ideal food for heart function and blood cholesterol control. Reduce anxiety and stress.
Sunflower seeds
Vitamin E and folic acid reduce the risk of heart problems. They also contain phytosterols, which lower cholesterol levels and help the heart work. The rich magnesium content aids nerve and muscle function. Selenium is important and beneficial for the proper functioning of the thyroid gland. Rich in vitamin E, sunflower seeds are good for skin health. They can be eaten as a snack or added to salads and baked goods such as bread.
poppy seeds
Like most seeds, maca is high in fiber, vegetable fats, and other nutrients. They are a source of B vitamins as well as minerals such as iron, calcium, magnesium, manganese and potassium. They are especially rich in manganese, a trace element important for bone health and blood clotting. This mineral also helps the body use amino acids, fats and carbohydrates. Copper is essential for building connective tissue and transporting iron.
Useful poppy
At the same time, they contain the monounsaturated fatty acids linoleic and oleic acids, which help lower blood pressure and cholesterol levels. Thus, they help protect against strokes and coronary heart disease.
Maca Benefits: Improve digestion, improve skin and hair health, and help with headaches, coughs. The fibers contained in the outer shell of the seeds treat constipation.
Sesame seeds
Seeds are valuable for healthy bones and teeth due to their high calcium content. This mineral is also very important for muscle function.
Sesame is rich in amino acids with strong antioxidant properties. Sesamin, sesamolin, and vitamin E make sesame a powerful antioxidant. The content of omega-6 fatty acids (linolenic acid), calcium, phosphorus, iron. B vitamins lower cholesterol levels.
Its role in protecting the heart and blood vessels has long been known. The protective action neutralizes free radicals produced by the body and removes useless metabolic products, protecting the health of the arteries.
Additional Information! It is a good source of fiber and is a source of vegetable protein. Due to their high content of calcium and magnesium, as well as thiamine and tryptophan, sesame may promote serotonin production, easier relaxation, and deeper sleep.
There are white and black sesame seeds that are used in dishes for their flavor and for decoration. Sesame seeds are a great addition to many dishes.
White and black sesame
Hemp seeds
The seeds are rich in omega 3, 6, and 9 fatty acids, which help regulate cholesterol and triglyceride levels. Omega-6 and omega-3 fatty acids are found in hemp seeds in a ratio of 3:1, and this is considered optimal for the human body.
Fatty acids such as omega 3 and omega 6 can affect our body’s immunity. Hemp seeds are an excellent source of these polyunsaturated and essential fatty acids. It is also an excellent source of vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc.
Hemp seed
Hulled hemp seeds are a good source of soluble and insoluble fiber. Fiber is a key component of the diet and promotes healthy digestion.
Helps treat inflammation and skin diseases, affects the quality of hair and nails. It has an anti-inflammatory effect, rejuvenates joints, etc. Studies have shown that if hemp oil is given to people with eczema, the ratio of essential fatty acids in the blood improves.
Hemp seeds are, among other things, an excellent source of protein as these essential nutrients make up over 25% of the total. In comparison, chia seeds or flaxseed contain only 16-18% protein.
Delicious and nutritious, the seeds have a subtle nutty flavor. They can be eaten raw, cooked, or used in salads. Hemp seed oil also has many health benefits: it helps reduce the risk of heart disease, it is indispensable for various skin diseases.
