edible seeds they are the source of nourishmentsince they come from a living, embryonic plant, which allows for the renewal, regeneration and ecological succession of plants and natural environments.
Furthermore, they contain in reserve the elements necessary to sustain the first stages of the future plant alive, They are foods that can be kept alive after storage.
For this reason it is understandable that they are among the first foodstuffs grown by humans, ever since they have high concentrations of vitaminsraw proteins, minerals, enzymes and essential oils.
Types of seeds
There are several species and categories of edible seeds. Next, we will look at the most important ones.
legumes
Basically legumes They are dry seeds, cleaned and extracted from the pod, such as chickpeas, broad beans, kidney beans, beans, lentils, among others. They are very complete foods, which include almost all nutrients. They provide us with 350 calories per 100 grams. In addition, they provide us:
- Between 16 and 19% of its composition in proteins.
- Slow digesting carbohydrates.
- Soluble fiber.
- Polyunsaturated (omega 3 and 6) and monounsaturated (omega 9) fatty acids.
Furthermore, legumes it can help manage cholesterol and blood sugar. They also help reduce the risk of heart disease. They are considered the main source of plant protein for humans.
Nuts and dried fruit
The walnut is a kind of dry fruit with a hard shell that contains a seed inside. The most popular is the nut which comes from the walnut tree. In English they use the term (walnuts) to also refer to chestnuts, hazelnuts and acorns.
This type of seed is rich in good fats, with a high content of antioxidants, vitamin E and mineral salts. These nutritional benefits translate into the following benefits:
- Better transmission of nerve signals.
- Strengthening of the bone, muscular and nervous system.
- Reduction of the risk of cardiovascular and circulatory diseases.
Oilseeds
They are the ones from which the oil can be extracted. This is the case, among others, of sesame, sunflower or pumpkin seeds. Likewise, they work as a dietary supplement due to their protein content and benign fats.
Edible seeds and their properties
Now that we have made a brief summary of the topic, we will share and detail five edible seeds with incredible properties.
1. Sunflower seeds
Sunflower seeds contain about 36% oil and 23% protein. They are a source of vitamins E, B1, B2 and B3, as well as offering minerals such as potassium, iron, magnesium and phosphorus.
They also provide omega 6 fatty acids, which are important for cellular metabolism and to reduce the risk of circulatory and cardiovascular diseases.
In particular, the consumption of this food has been associated with aa decreased levels of inflammation of middle-aged and older people, which, in turn, would explain why it reduces the risk of heart problems.
Finally, it should be noted that They also contain fiber, both soluble and insolublewhich promotes good intestinal function.
Its correct assimilation helps to improve intestinal movement and increases the presence of healthy bacteria. Here because, its intake combats problems such as constipation.
2. Pumpkin seeds
Pumpkin seeds are a good source of protein.because with just 100 grams we get about 54% of the daily requirement.
They also contain essential fatty acids (omega 3 and omega 6), which help lower cholesterol levels and promote proper circulatory function.
Since it contains vitamins of the B complex, vitamin E, folic acid, phosphorus, magnesium and iron, its consumption is recommended in case of lack of these in the body. As a last option, also contains cucurbitacin (cucurbitite) which would help eliminate intestinal parasites.
3. Flax seeds
Linseed or linseed is especially recognized for its alpha-linolenic acid content (ALA, part of omega 3) and various nutrients such as carbohydrates, fiber, protein, vitamins of complex B and E, calcium, magnesium, phosphorus, potassium, among others.
On the whole, They function as antioxidants, anti-inflammatories and blood thinners. They are also very useful when suffering from constipation and intestinal inflammation.
4. Call
Chia seeds are a source of omega 3 fatty acids. They are very rich in vitamins (especially the B complex) and mineral salts (calcium, manganese, phosphorus, zinc and potassium).
Its effects are known for the reduction of joint pain, its contribution to weight loss and the improvement of intestinal transit. However, it also prevents cardiovascular problems and diabetes, as well as being a gluten-free seed.
It is important to underline that chia is a seed concentrated in calories, since 100 grams are equivalent to consuming 500 kcal. Therefore, it should be consumed in moderation.
5. Peanuts or peanuts
Peanuts are foods that contain monounsaturated fatty acids (about 75%), therefore help reduce mortality related to heart disease. It also contains albumins, carbohydrates, mineral salts (iron, calcium and phosphorus) and vitamins (A and B1).
They are very nutritious and have a higher protein content than other legumes, even more than meat, as well as providing energy.
final recommendation
Eat the seeds raw. When seeds exposed to high temperatures are consumed, their nutritional components are broken down and vitamins and minerals are denatured. Also, avoid sugar-coated or toasted seeds with added salt.
The balanced consumption of edible seeds, within a balanced diet, is beneficial for health. Next time you go shopping, don’t forget to include some in your cart.
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