Why Are Seeds Good For Health?
Have you ever wondered why a food as small as seeds is so good for your health? Without a doubt, the answer to this question is in the number of nutrients that they store.
Despite their size, the seeds contain healthy fats, proteins, vitamins, minerals and other bioactive compounds that contribute to well-being. To learn more about it, we invite you to continue reading.
Seeds and cardiovascular health
Cardiovascular diseases are one of the leading causes of mortality and morbidity in many societies. The seeds in the diet can improve this situation due to two of its components.
First of all, it is worth noting the presence of omega 3 fatty acids, specifically alpha linolenic acid (ALA). To date, a healthy diet, along with physical exercise and an omega 3 supplement, is known to be effective in reducing the risk of cardiovascular events. This healthy fat is present in:
- Flax seeds.
- Hemp.
- Chia seeds.
On the other hand, the relationship between arginine intake and the risk of cardiovascular disease has been studied. One of the conclusions is that consuming foods with arginine can decrease the possibility of cardiovascular problems.
This amino acid is found in considerable amounts in nuts and fish. It is also possible to obtain it with sesame and pumpkin seeds.
The lignans present in the seeds
In recent years, scientists have grown increasingly interested in the benefits that plant-rich diets can bring, especially because of their phytochemical content. Among the latter are lignans.
The main potential of diets with this plant metabolite focuses on reducing the risk of some types of cancer, especially those that are dependent on hormones, since their structure is similar to that of estrogens.
The findings are made evident in different studies that investigate the relationships of breast cancer in women with genes and the environment. Diet is one of these environmental factors, Y it seems that a higher intake of lignans exerts preventive effects.
Lignans are generally found in the plant kingdom. When talking about seeds, flax, sesame or rapeseed stand out for their content.
Contribute to good bone health
The seeds contain some basic nutrients to keep bones strong and in good condition. It is important to take care of your bones at all stages of life.
Evidence shows how they ensure optimal growth in childhood, and help prevent possible fractures in later life. What’s more, They will be necessary to ensure a perfect recovery in the event of suffering a fracture.
The most interesting nutrients are the following:
- Minerals such as calcium, magnesium, phosphorus, zinc, or copper.
- Proteins that help in the assimilation of calcium and that are a component of the bone structure.
- Arginine, along with vitamin C and inostiol, has been linked to increased bone density and strength.
Seeds and vegetable fiber
All the seeds concentrate interesting amounts of vegetable fiber. In particular, chia, flax and sesame stand out for their quantity. Adding a tablespoon or two of the seeds to meals can help meet the recommended daily fiber needs. These are around 25-30 grams and in many cases it is difficult to cover them.
An increase in fiber intake is related to improvements in some health situations. For example, a lower risk of diabetes, hypertension, obesity, and some gastrointestinal problems.
What seeds are good for health?
As has been detailed, the seeds are an ideal food to incorporate into the regular diet. All the benefits they bring will pay off if they are integrated into a healthy lifestyle. This implies the following:
- Diet based on fresh, healthy and sufficient food.
- Physical exercise and daily activity.
- Enough hours of sleep.
- Keep stress levels under control.
Of all the seeds, it is worth highlighting flax, chia, pumpkin seeds, sesame and hemp. Not only do they provide essential nutrients, they are relatively easily found on the market.
It is not necessary to have them all, but it will be enough to have two or three in the pantry. They can alternate, or prepare a mixture that can be used daily. However, each one has some specific property:
- Pumpkin seeds stand out for their contribution of zinc, a nutrient that is difficult to find in vegetables.
- Sesame has good amounts of calcium and is an ideal food to supplement this mineral.
- Hemp has 25% protein with all the essential amino acids.
- Flax is one of the best sources of vegetable omega 3.
- One of the most abundant in fiber is chia seeds.
What is the best way to eat the seeds?
The seeds are a very healthy food, but there are two drawbacks when it comes to taking them. These are its small size and the presence of phytates that can block the absorption of other nutrients.
- One way to avoid these inconveniences is to toast the seeds in a frying pan over very low heat, or else, let them soak for a few hours and then dry them. Once this is done, they are crushed and stored in a glass jar in the fridge.
- It is preferable to grind a small amount that will last about a week, since the seeds, once crushed, are very sensitive to oxidation.
From here, 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 your health as part of a healthy diet
The seeds contain nutrients that are good for health, as long as they are accompanied by a healthy and varied diet. Although they are not a miracle food or with super properties, they help prevent disease.
