The seeds For thousands of years they have been used by different cultures not only as a means of obtaining food in the form of plants, but also as source of nutrition In themselves.
Being packed with vitamins, minerals and antioxidants, they offer a wide range of health benefits which can help strengthen the immune system, improve digestion and prevent diseases. In addition, its high content of essential fatty acids, such as omega-3 and omega-6, promotes cardiovascular and brain health.
The most recommended by experts are the seeds of chia, flax, hemp and pumpkin. Incorporating them into your diet is very easy, it can be a great contribution to health and a better quality of life in the short and long term. The amount of fiber that they provide to the body favors a more effective absorption of nutrients by the digestive system, in addition to generating a feeling of satiety that prevents consuming excess food and, consequently, helps regulate weight and blood sugar. This contributes to achieving a longer and healthier life.
Chia seeds come from the herbaceous plant Sage, originally from Central America. They are characterized by being extremely small, but at the same time very healthy. The Mayan and Aztec civilizations consumed them, and they were a great pillar of your diet. To consume them, they can be added to desserts, smoothies, salads, breads and even as an egg replacement in some recipes, since when combined with water they can generate a gelatinous texture that would fulfill the binder function from the egg.
Experts at Harvard University claim that these seeds provide multiple benefits, from reducing blood cholesterol levels to fulfilling anti-inflammatory functions. This is due to the quantity and quality of nutrients they contain.
A great nutritional contribution that can be obtained from the intake of chia seeds are the Omega-3 fatty acids. These components must be absorbed from food, since the body does not produce them itself. They are used by the body in metabolic processes, and consuming them can improve circulation and the brain functionswhich helps prevent some cardiovascular and nervous system diseases.
The institution declares that these seeds contain antioxidants (tocopherols, phytosterols, carotenoids and polyphenolic compounds) that help combat free radicals resulting from metabolic processes, which are responsible for causing oxidative stress in the cell which deteriorates them and generates their premature aging. Furthermore, by eliminating these free radicals, it reduces inflammation, the risk of cancer and diabetes, and prevents cardiovascular and cognitive conditions.
Your contribution in fibers and proteins It is essential for the digestive system to function correctly and absorb nutrients. This generates a feeling of satiety more quickly than if you were consuming foods with less nutritional load, which helps to regulate weight and blood sugar levels, and prevents associated complications, such as type 2 diabetes and atherosclerosis.
Flaxseed comes from the flax plant, native to the continents of Asia and Africa. They are versatile and can be easily incorporated into your daily diet to enjoy the variety of health benefits it offers, ranging from improving digestion to promoting heart and skin health. They can be consumed whole, in powder or as oil to add to salads, sauces and other preparations.
Its components are similar to those of chia seeds: omega-3 acids, fiber and proteins. Therefore, they are capable of providing the benefits already mentioned. However, they have properties that distinguish them.
They contain a component called lignan that, according to experts Cleveland Clinic“are linked to a lower risk of developing conditions such as osteoporosis, heart disease and breast cancer,” as they function as antioxidants.
Furthermore, they are an important source of potassium, which is an essential mineral for the health of muscle tissues, bones and arteries, since it has an essential role in cellular metabolic processes. It is also necessary for the effective transmission of nerve impulses.
They are the edible seeds of the hemp plant, Cannabis sativa. It should be noted that although marijuana comes from this family of herbaceous plants, hemp seeds are extracted from a different variety of plant. They are small and oval in shape, with a mild nutty flavor.
They are often considered as a superfood due to their notable nutritional profile and the potential health benefits they offer. They can be consumed raw, roasted, ground, or as an ingredient in a variety of dishes, from smoothies and salads to baked goods and dressings.
These seeds provide high levels of fatty acids omega-6 and omega-3, which in part provide some of the benefits already mentioned. In a study published in the National Library of Medicine (NIH) detail how these components coming specifically from hemp seeds can serve to reduce the bothersome symptoms of dermatological conditions such as eczema, since they provide protection and elasticity to the skin.
Furthermore, according to Cleveland Clinic, “are a rich source of gamma-linolenic acid (GLA). This omega-6 fatty acid may reduce the effects of prolactin, a hormone that contributes to breast tenderness and other breast symptoms. Premenstrual syndrome (SPM)”.
Pumpkin seeds are found inside the pumpkin, a fruit in the cucurbit family. Are rich in nutrients, including protein, healthy fats, fiber, vitamins and minerals such as magnesium, zinc and iron. They have a slightly sweet flavor and crunchy texture when roasted, and are an excellent nutritious snack. Additionally, they can be added to a variety of dishes, from salads and cereals to breads, to increase their nutritional value and provide a delicious and unique flavor.
What characterizes these seeds is the magnesium that they can provide to the body. The functions of this mineral range from strengthening the immune system until maintaining the heartbeats constant and regulate the amount of sugar in the blood.
Other minerals present in pumpkin seeds are zinc and iron. He zincfor its part, participates in processes as essential as the protein and DNA production, necessary for cell division. And the iron It is part of the process of creating the hemoglobina protein present in the blood that transports oxygen to the whole body. All these contributions contribute to the prevention of cardiovascular diseases, and therefore to a better life quality.