They are edible and we should really include them in our diet, in order to discover their magnificent effects on each one of us.
They are also known by the name of “superfoods”, due to the amount of antioxidants, nutrients and great benefits provided to the body.
Each one each has its characteristics and can be added to different meals during the day. All of them have a rich flavor and texture.
The seeds that you should include in your diet
For many years flaxseed or linseed have been consumed for maintaining a happy and healthy body. Flaxseed is an excellent source of:
- Linoleic acid
These components have many benefits for the human body. We can not forget that fiber is very necessary for all digestive processes.
They are also ideal to lose weight, reduce cholesterol, and benefit the entire digestive system.
Flaxseed can be incorporated in different preparations, such as yoghurts and smoothies, salads, rice and pasta, or can be prepared in tea.
They are delicious and very beneficial for your health. They have great antioxidant power that keeps the body’s defense mechanisms ready and fights free radicals, they also has a large concentration of vitamin E, wich makes them very good when it comes to nourishing and rejuvenating the skin.
They are ideal for people who do a lot of sport, thanks to their contribution of minerals and all the vitamins of the B complex.
In its composition there are large concentrations of the following:
- Vitamins B and E (which helps maintain the health of the cardiovascular system)
- Minerals (magnesium, potassium, selenium, phosphorus )
Also, they are highly recommended for vegan diets because they are a great source of vegetable proteins .
As you probably know, you can consume sunflower seeds in their natural form, but, you can also have them whether soaked, grounded, baked or mashed. Avoid seasoning them with salt or sugar.
They are loaded with vitamins and minerals. Thus, they contain ten times more fiber than rice , eight times more omega 3 than salmon, six times more calcium than milk, and three times more iron than spinach.
They also give us potassium and can be incorporated into the diet in different ways: cooked, in shakes, in salads, in breads and baked cookies.
Among the benefits of these seeds are:
- They help prevent cardiovascular disease, thanks to its richness in omega 3, which protects the heart.
- Improve circulation.
- They lower blood pressure.
- They contribute to the decrease of cholesterol.
- They help maintain triglyceride levels in the blood.
- They control blood glucose levels.
They are a perfect source of vegetable protein. Only 100 grams of these seeds contain about 54% of the recommended daily dose of protein.
They also have large amounts of:
- Group B vitamins
- Omega-3 fatty acids
Pumpkin seeds are recognized for their anti-inflammatory capacity, prostate and bladder .
They also help build and repair muscle tissue and, by containing tryptophan, help stimulate people’s mood naturally.
They can be incorporated into soups, salads, yoghurts and cheeses, shakes etc.
Sesame seeds have a high concentration of calcium and proteins and are very popular when preparing baked goods.
They have a high antioxidant capacity due to the phenolic compounds that help reduce cholesterol , so it is very allied for cardiovascular health.
They can be used in coverage for breads and cookies, in yogurts and cheeses.
Among its nutrients, they include:
- Minerals (magnesium, iron, potassium, calcium, zinc, manganese)
- Vitamin B
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