The Best Healthy Seeds to Include in Your Diet
The best thing about seeds is that, thanks to their neutral flavor, we can mix them with both sweet and savory dishes. And, we can even add them to drinks to benefit from all of their properties.
Although including healthy seeds in your diet may seem “modern”, this habit has actually existed for centuries.
Seeds provide many benefits for your health and beauty. In this article, we’re going to tell you about some of the seeds that you should include in your diet.
Healthy seeds that you need
In shops and markets, you can find a wide range of products that are made with seeds.
It’s not just a diet fad for vegetarians or celebrities. In reality, seeds are very nutritious foods that are worth using.
So, here are some of the healthy seeds that you can include in your diet:
1. Chia seeds
Chia seeds are rich in iron, calcium and omega 3 fatty acids. They also offer a good dose of fiber, so they’re filling. That’s why they’re great for people who are on weight loss diets.
Chia seeds also eliminate toxins, prevent premature ageing of the skin and regenerate tissues.
- Before consuming them, it is very important to soak them in water for at least 10 minutes.
- This will form a sort of “jelly,” which you can add to fruit and vegetable juices or smoothies.
- Another option is to mix them with soft cheese on toast or breakfast biscuits, or with yogurt or milk together with oats and almonds.
2. Pomegranate seeds
This colorful fruit contains seeds that you can eat in many sweet and savory dishes.
- Rich in antioxidants, pomegranate seeds fight the effects of free radicals and improve cellular health.
- In addition, the nutrients provided by these seeds include polyphenols, which prevent cardiac diseases, and vitamin C, which strengthens your immune system.
- Plus, they’re also good for preventing the formation of blood clots, maintaining the elasticity of blood vessels, and stimulating the circulation.
- As if this weren’t enough, pomegranate seeds prevent the development of arthritis and bone diseases.
You can put them in salads, natural juices, tarts and cakes.
3. Sesame seeds
Sesame seeds are a great source of protein and “good” fats as well as lecithin, iron, zinc and calcium.
Sesame seeds regulate cholesterol levels and give dishes a different touch.
- The best option is to buy them raw and then toast them without oil for a few minutes.
They combine perfectly with salads, creams, tarts and breads. Sprinkle a little sesame over your meals and they will be transformed!
4. Pumpkin seeds
Pumpkin seeds have many properties, such as regulating cholesterol and reducing some skin problems.
- It’s better to consume pumpkin seeds in the morning for weight control, since they’re high in calories.
- On the other hand, you can also eat them in the afternoon. Since they contain magnesium and vitamin B, they help synthesize serotonin and stabilize the nervous system. That’s why they’reideal for those who suffer from insomnia and other sleep difficulties.
- In addition, you can eat them as a mid-morning snack. A handful is enough. Since you have to chew them well, they can help if you’re suffering from anxiety.
- Another option is to soak them overnight. Then, the next day, blend them with vanilla or cinnamon essence.
5. Flax seeds
Flax seeds (also known as linseeds) are very small but also very nutritious. They’re an excellent source of dietary fiber that helps to regulate your digestive system. Plus, they also provide polyphenols and linoleic acid.
These nutrients have many health benefits. For one, they act as powerful anti-inflammatorie agents and regulatehormone production. (They’re often recommended for women during their menstrual period or during the menopause).
Two of the main advantages of flaxseeds are that they maintain the regularity of intestinal movements and they prolong the sensation of feeling full. Thus, they’re ideal for people who suffer from constipation, food anxiety or who want to lose weight.
Flax seeds are very versatile healthy seeds. Additionally, you can add them to salads, bread, desserts, biscuits or yogurts and smoothies.
We recommend you read: How to Lose Weight with Ground Linseed
6. Quinoa seeds
Basically, quinoa is one of the latest fads of healthy seeds to become well-known throughout the world. However, quinoa has been used for hundreds of years in South America.
Quinoa has many properties. This is because these healthy seeds provides iron, fiber, phosphorus, proteins and essential amino acids.
These seeds are also very filling and are recommended for people on weight loss diets.
Before eating quinoa, it’s necessary to boil it in water without salt for several minutes. Then, you can add it to salads, to rice, to tarts or use it as a replacement for cereals.
7. Amaranth seeds
This is one of the least known seeds, but they’re incredibly nutritious.
They contain antioxidants, are low in fat, full of vegetable proteins, and contain high levels of folic acid. Plus, amaranth seeds help you to relax and maintain your central nervous system in good condition.
They can be eaten in stews, soups or sprinkled on to toast with low-fat cheese.