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As tiny and insignificant as they may seem, seeds are one of the healthiest additions you can integrate into your daily diet. They are associated with outstanding benefits that promote the optimal functioning of the body: they increase good cholesterol and reduce bad cholesterol, improve intestinal transit and prevent constipation. They also shine for their qualities to lose weight, in principle because they take time to digest and produce a great state of satiety. Most seeds are most beneficial when eaten raw and are a super healthy addition.
At this point it is no secret to say that the inclusion of nuts and seeds goes far beyond a fad. Their different fshapes, colors and concentration of powerful nutrients, they bring immense versatility to the diet. They are the perfect ally to enhance the nutritional value of soups, smoothies, salads, pasta and stews. Find out what the 6 healthier and nutrient-dense variantsBest of all, each is associated with incredible health benefits.
1. Chia seeds
Chia seeds are probably one of the most famous and popular alternatives, in recent months all nutrition trends recommend their consumption. They are considered a powerful superfood, with great qualities for improve digestive and intestinal health, metabolic rate and metabolism. They shine for their high content of iron and Omega-3 fatty acids, in fact they are considered one of the best vegetable sources of this important nutrient. Are associated with great anti-inflammatory benefits, they are excellent for losing weight and reducing abdominal fat. Without a doubt one of its greatest benefits is its carbohydrate and fiber content, which is essential for the functioning of the body and the regulation of fat. They are incredibly satisfying and easy to integrate into the diet, with just one large spoonful a day you will notice their magnificent benefits. Bet on integrating them into juices, lemonades, smoothies, salads and desserts.
2. Flax seeds
Also popularly known as flaxseed, these small seeds are a powerful ally of health. They are related to benefits that range from controlling the increase in blood pressure levels, accelerating intestinal transit, benefiting digestion and fighting constipation and inflammation. One of its greatest qualities lies in its high content of dietary fiber It helps reduce the increase in fat in the blood after meals, in addition to regulating appetite, suppressing cravings and promoting weight loss. It has also been shown to be a great addition to the diet of women struggling with polycystic ovary syndrome and fertility problems. Last but not least, flax seeds are known to have high levels of alpha-linolenic acid (ALA), contain essential fatty acids that also have strong anti-inflammatory properties, which reduce the risk of developing chronic diseases when consumed regularly. It has been particularly observed that the action of ALA and lignans controls tumor growth and reduces the risk of cancer.
3. Hemp seeds
Hemp seeds (also known as hemp) are considered natural antidotes for many diseases and are very helpful in assisting in the healing of various health conditions. They are highly recommended in the diet of people with depressed immune systems. Their nutrient density is striking in a peculiar way, they are rich in proteins, contain up to 20 essential amino acids, some of which are difficult for the body to produce. One of its most outstanding qualities is related to its content in natural essential fatty acids that support cardiovascular health, reduce toxicity and, above all, promote the healthy functioning of the immune system. They are the best ally for prevent diseases and infections caused by the presence of pathogens.
4. Pumpkin seeds
Pumpkin seeds are amazingPacked with a wide variety of nutrients such as magnesium, copper, protein, and zinc, they are a great healthy snack alternative and provide plenty of satiety to the diet. Pumpkin seeds are packed with magnesium, which is an essential mineral necessary for bone formation. Therefore, a high intake of magnesium increases bone density, reduces the risk of osteoporosis and is a great ally to increase muscle mass. These humble seeds are the most accessible and versatile, they are also associated with great qualities to control blood sugar levels and thus are a great addition for people with diabetes. Last but not least the simple fact of consuming between 3 and 4 tablespoons a day, is of great help to maintain a healthy body weight, accelerate metabolism and provide a lot of satiety. Apart from this, pumpkin seeds also improve digestive and intestinal health.
5. Sesame seeds
Without a doubt, sesame seeds are one of the smallest variants and with the greatest therapeutic potential, they are also known in some regions as sesame. They come from a plant of the genus Sesamum and are native to India and Africa. Are considered the oldest oilseed crop in the world, with more than 3,500 years of history. They have a slightly roasted, nutty flavor and can be purchased shelled and shelled. Its black and white variants contain a good supply of potassium, hormone-regulating magnesium and zinc. They are also considerably low in calories, making them a good option to control body weight. They provide anti-cancer, cardiovascular, digestive and intestinal properties, strengthen bone health and are a good ally in male fertility. Sesame seeds are also considered a staple in Ayurveda for their heat-generating benefits.
6. Sunflower seeds
Sunflower seeds are also rich in 100 different types of enzymes that regulate hormonal balance in the body. These enzymes can balance estrogen and progesterone production and are helpful in controlling PMS symptoms, thyroid, and also curbing morning sickness that often occurs during the first trimester of pregnancy. In addition, they reduce the risk of cardiovascular diseases, promote good skin health, support thyroid function, have anticancer benefits, balance blood sugar levels.
They prevent bone loss and muscle cramps. Its high content of vitamin B6 helps to synthesize proteins and metabolism, promoting body balance and weight loss.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.