8 Super Healthy Seeds You Should Eat
Source of energy and nutrients: vitamins, minerals and antioxidants, seeds are an original way to enrich any dish and also take care of your health. In this article, you will discover eight of them that you should add to your diet.
1. Poppy
Its most prominent property is that they contain linoleic acid, which helps prevent the formation of tumors.
In addition, they exert a mild sedative effect on the nervous system.
There are two kinds:
Those of the white poppy and those of the black poppy.
The most common are the dark ones, which are used as a cover for breads or in sweet preparations, and also as an ingredient in salads and vinaigrettes.
2. Amaranth
The fiber content of amaranth (6.7%) is higher than that of most cereals, which contributes to the good functioning of the intestine and the balance of the microbiome or intestinal flora.
It also helps regulate blood cholesterol levels, which is why it is recommended in cardioprotective diets.
In the kitchen, this seed is treated like a cereal. It can be used toasted, boiled, inflated, in the form of flour or sprouted, and can be used to prepare both sweet and salty recipes.
3. Pumpkin
Tasty pumpkin seeds treasure valuable nutrients for prostate health and defenses.
The main one is zinc: 30 grams cover a third of daily needs. They also provide magnesium, iron and vitamin E.
They give color and a crunchy touch to salads and vegetable creams.
4. Sunflower
A 50 g serving covers the daily needs of vitamin E, a powerful antioxidant that slows down the impact of free radicals, which cause ageing.
Sunflower seeds are also a great source of unsaturated fats, which contribute to lower blood cholesterol and reduce the risk of cardiovascular disease.
They are very rich in calcium, helping to prevent osteoporosis.
You have many ways to take them: alone as a snack, sprinkled in cold creams or salads…
5. Chia
They rejuvenate healthy properties to stop inflammation or high cholesterol. And all thanks to its high content in omega-3 and omega-6.
It is also full of minerals such as calcium, magnesium and boron, as well as high fiber content (12 g per serving of 30 g of seeds).
You can add chia seeds to breads, cookies, biscuits or puddings. They also enrich breakfasts, soups, salads, couscous and smoothies.
6. Fennel
They facilitate digestion and help fight gas.
They are a good remedy against halitosis if you chew their grains, although it is advised to find out the origin of bad breath.
You can add these seeds to the preparation of breads, cakes, cookies…
7. Flax
They are a good remedy for constipation, since they contain a lot of soluble fiber (pectins and mucilages, which in contact with water form a gel structure) and an oil rich in unsaturated fatty acids, which exert a laxative action without irritating the Intestinal mucosa.
They also have diuretic properties and provide healthy fats omega 3, vitamins E and group B, iron and fluoride.
You can add them to muffins, cookies, breakfast muesli… or sprinkle them on a salad, sautéed vegetables or a refreshing fruit salad.
8. Sesame
The mineral richness of these tiny seeds is exceptional: two tablespoons (25 g) provide 28% of the calcium needed per day and 25% of magnesium, iron and manganese, in addition to good doses of phosphorus and zinc.
They are also a source of lecithin and mono and polyunsaturated fats that care for cardiovascular health.
Before using them, it is advisable to toast them a little. This not only intensifies its flavor, but also makes it more digestive. They are ideal for enriching salads or pasta dishes or rice, and pastry, especially in the oriental.
Do the seeds cause weight gain?
The caloric contribution of the seeds is quite high (similar to that of nuts), but as they are consumed in small quantities (they are usually measured in tablespoons) you do not have to worry.
In the specific case of sunflower seeds, for example, a normal ration, about 50 grams of shelled seeds (or 25 grams without peel), provide 140 calories, less than 100 grams of non-fat spread (162) or the same than half a glass of skimmed milk with 30 grams of breakfast cereals.
Caloric content per 100 g:
- Sunflower: 560 kcal/100 g
- Pumpkin: 548 kcal/100 g
- Sesame: 598 kcal/100 g
- Poppy: 533 kcal/100 g
- Flax: 450 kcal/100 g
- Amaranth: 371 kcal/100 g
- Chia: 486 kcal/100 g
- Fennel: 345 kcal/100 g