Why Are Seeds Good For You?
The seeds contain fatty acids, vitamins, minerals, fiber and other compounds that help maintain good health. Why are they recommended? What are the best options?
Have you ever wondered why a food as small as seeds is so good for you ? Without a doubt, the answer to this question lies in the number of nutrients they contain.
Despite their size, the seeds contain healthy fats, proteins, vitamins, minerals, and other bioactive compounds that contribute to well-being. To find out more, we invite you to continue reading.
Seeds and cardiovascular health
Cardiovascular disease is one of the leading causes of mortality and morbidity in many societies. The seeds can improve this situation thanks to two components.
First of all, it should be noted the presence of omega-3 fatty acids, especially alpha linolenic acid (ALA). To date, a healthy diet, combined with exercise and an omega-3 supplement, is known to be effective in reducing the risk of cardiovascular events. This healthy fat is found in:
- Linseed.
- Hemp.
- Chia seeds.
The relationship between arginine intake and the risk of cardiovascular disease has also been studied. One of the findings is that consuming foods containing arginine may reduce the possibility of cardiovascular problems.
This amino acid is found in considerable amounts in nuts and fish. It is also possible to get it with sesame and squash seeds.
Lignans present in seeds
In recent years, scientists have become increasingly interested in the benefits that plant-rich diets can provide, especially due to their phytochemical content. Among these are the lignans.
The main potential of diets with this plant metabolite focuses on reducing the risk of certain types of cancer, especially those that depend on hormones, because their structure is similar to estrogen.
These results are clarified in different studies that examine the relationships of breast cancer in women between genes and environment. Diet is one such environmental factor, and higher consumption of lignans appears to have preventative effects.
Lignans are generally found in the plant kingdom. When it comes to seeds, flax, sesame or rapeseed stand out for their rich content.
Contribute to good bone health
The seeds contain basic nutrients to keep the bones strong and in good condition. It is important to take care of your bones at all stages of life.
The evidence shows how these ensure optimal growth in childhood and help prevent possible fractures later in life. In addition, they will be necessary to ensure perfect recovery in the event of a fracture.
The most interesting nutrients are:
- Minerals such as calcium, magnesium, phosphorus, zinc or copper.
- Proteins, which would help in the assimilation of calcium and which are a component of the bone structure.
- Arginine, along with vitamin C and inostiol, remain associated with increased bone density and strength.
Seeds and plant fibers
All the seeds concentrate interesting amounts of vegetable fibers. However, chia, flax and sesame are distinguished by their quantity. Adding a tablespoon or two of the seeds to meals can help you meet your recommended daily fiber requirements. The recommendations are around 25 to 30 grams and in many cases this is a difficult need to meet.
An increase in fiber intake is linked to improvements in certain health situations. For example, a lower risk of diabetes, high blood pressure, obesity and certain gastrointestinal problems.
Which seeds are good for you?
As detailed above, seeds are an ideal food to incorporate into the regular diet. All the benefits they bring will pay off if they are incorporated into a healthy lifestyle. This involves the following:
- Diet based on fresh, healthy and sufficient food.
- Physical exercise and daily activity.
- Enough hours of sleep.
- Stress level under control.
Among all the seeds, it is worth highlighting flax, chia, pumpkin seeds, sesame and hemp. Not only do they provide essential nutrients, they are relatively easy to find on the market.
You don’t have to consume them all, but it will suffice to have two or three in the pantry. They can be alternated, or prepared as a mixture that can be used daily. However, each has a specific property:
- Pumpkin seeds are distinguished by their supply of zinc, a nutrient difficult to find in vegetables.
- Sesame contains good amounts of calcium and is an ideal food for consuming this mineral.
- Hemp contains 25% protein with all essential amino acids.
- Flax is one of the best sources of vegetable omega-3s.
- Chia seeds contain the most fiber.
What’s the best way to eat them?
Seeds are a very healthy food, but there are two downsides to consuming them. These disadvantages are their small size and the presence of phytates which can block the absorption of other nutrients.
- One way to avoid these inconveniences is to toast the seeds in a pan over very low heat, or to let them soak for a few hours and then dry them. Once this is done, they can be crushed and stored in a glass jar in the refrigerator.
- It is best to grind a small amount which will last about a week, as the seeds, when crushed, are very susceptible to oxidation.
From there, they are ready to be incorporated into any dish or recipe: in salads, in pasta recipes, in yogurt, in breakfast muesli, etc.
Seeds are good for you as part of a healthy diet
The seeds contain nutrients good for health, provided they are accompanied by a healthy and varied diet. Although they are not a miracle food or have great properties, they help prevent disease.
