Do you eat this food regularly? Sesame, flax, chia or hemp seeds are very healthy.
In this article we will know what are the advantages of consuming this food. We will see above all that the seeds are very good for taking care of the health of many organs of our body (such as the skin or the bones) and that they are great sources of nutrients (minerals, vitamins, fats, etc.).
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Top 10 benefits of eating seeds
The seeds are a very nutritious food for humans . It is a type of food that could very well complement the diet of many people, sometimes deficient in some nutrients. Many people suffer from vitamin or mineral deficiencies that could be well covered if they took a handful of seeds a day.
Different types of seeds such as chia, flax or sesame should be part of everyone’s diet. The benefits of eating seeds are many, as we are going to see, and it is an excellent idea to find a way to incorporate them regularly into our food.
1. They contain healthy fats
Fats are essential for our body, and in the seeds there are very good ones . Fat has been under the spotlight for years, but they are not the direct cause of people getting fat.
A high intake of saturated fat is harmful, but the seeds contain healthy fats such as omega-3 and omega-6 fatty acids, essential for the proper functioning of the body.
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2. They give energy
The seeds are an excellent source of energy . Adding this type of food to lunches and snacks is a great idea, because we can prepare healthy snacks that give us energy until lunch or dinner.
Consuming a handful of them directly or adding them to yogurt is a good option. Their versatility represents one of the benefits of eating seeds, as they can also be added to bread or salads.
3. They fight inflammation
If we do not have a healthy and balanced diet, we can suffer inflammation processes in different organs of the body, which can lead to serious diseases.
Substances such as omega-3 essential fatty acids have anti-inflammatory properties , so eating seeds on a regular basis represents a great preventive measure for our health.
4. They provide a lot of fiber
The intake of foods with fiber is very important for our health . Fiber is found in foods of plant origin such as seeds, which have a very considerable contribution of this type of non-digestible carbohydrates.
Fiber has many properties and benefits for our body, especially for the health of the intestine and the bacterial flora that inhabits it. It is essential to fight against constipation and different gastrointestinal problems.
- A cereal with good amounts of fiber: “ Oatmeal: 14 properties and benefits of this healthy cereal ”
5. They improve cholesterol levels
People with high cholesterol should also eat foods like seeds . Eating seeds has benefits for these people, and it is that they regulate the levels of “bad” cholesterol, as well as triglycerides.
Also, don’t wait to have high cholesterol to take action; anyone should include foods like seeds in their diet in this regard.
6. They contain many antioxidants
One of the best benefits of eating seeds is that they are very good sources of antioxidants . Vitamin E is one of the substances highlighted in this section, and it has the ability to fight free radicals that generate oxidation in our body.
Our body will appreciate this help when it comes to protecting our body, as there are many stressful stimuli against which it must defend itself. Taking them also fights aging.
7. They are rich in minerals
The seeds are foods with high concentrations of minerals . Trace elements such as magnesium, calcium or phosphorus can be found in excellent quantities, which results in great help for different vital functions of our body.
Among these functions, the propagation of the nervous impulse, the formation and maintenance of bone density and the correct functioning of metabolic reactions stand out.
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8. They favor the skin, nails and hair
Trace elements such as zinc, vitamin B6 or vitamin E are good for the skin, nails and hair . Eating seeds has benefits for different parts of the body, strengthening each of these parts specifically.
To keep these structures healthy and shiny, we need to eat foods such as seeds. From them we can also produce substances such as collagen, essential to have skin without sagging and without wrinkles.
9. They help lose weight
Eating seeds benefits those who want to lose weight . Eating healthy foods like seeds fills the stomach with them to the detriment of food with an inadequate nutritional profile.
In addition, the seeds have a considerable fiber content, so they are much more filling than other foods that we should avoid (such as refined bread).
10. They contain many amino acids
The seeds are one of the plant sources rich in amino acids , which are used to make human protein. Most seeds do not contain all the essential amino acids (those that our body cannot produce), as they lack a good dose of lysine.
Even so, if we combine seeds with other products rich in this amino acid (such as legumes) we will be able to have complete protein. In addition, chia seeds do contain all the essential amino acids.
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Bibliographic references
- Gouveia , LA , Cardoso , CA , de Oliveira , GM , Rosa , G. and Moreira , AS (2016). Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review. Journal of Medicinal Food, 19(4), 337–345 .
- Souza-Ferreira, C., et al. (2015). Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review”. Nutr Hosp, 32 (5), 1909–1918.
- Singh, K.K., Mridula, D., Rehal, J. y Barnwal, P. (2011). Flaxseed: a potential source of food, feed and fiber. Crit Rev Food Sci Nutr, 51 (3), 210–222.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.