Flaxseed, amaranth, chia, quinoa, sesame, oatmeal … you’ve surely heard of these seeds. These foods help enrich our diet and contribute to weight reduction, cholesterol, inflammation and cellulite ; regulate intestinal transit and increase lean body mass. They are indicated for people with overweight, obesity, constipation, high cholesterol, cellulite or simply those who want to have a healthier diet.
To have their positive effects, the ideal is to add them to daily meals. The amount will depend on each person, but the average is one tablespoon per day.
Look at the benefits of each of them:
Index
1. Benefits of Flax or Flax Seeds
Flaxseed has the power to control diabetes , help in the proper functioning of the intestines, contributes to healthier skin and also “cleanses” the arteries. All this because flaxseed has “good fats” in its composition: monounsaturated and polyunsaturated fats (omega 3 and 6) . These work by reducing LDL, bad cholesterol, and also contribute to cardiovascular health (due to the presence of Omega 3, which has anti-inflammatory properties and helps prevent the accumulation of fatty plaques in the blood vessels).
Flaxseed is rich in lignan fibers, which increase satiety and improve intestinal function. Fiber is important for the control of diabetes, as it helps reduce the absorption of sugar in the intestine.
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2. Benefits of amaranth seed
It is such a complete food that it is nutritionally similar to mixing rice and beans. It contains proteins and amino acids that are essential for the body. Amaranth is able to lower blood pressure and cholesterol and improve intestinal function.
A characteristic of amaranth is its high concentration of squalene , a substance that is only found in significant quantities in the liver oils of marine animals. Its natural properties include being an antioxidant, fighting free radicals , increasing oxygen metabolism and strengthening the cell membrane and helping to improve the immune system due to the protection of cells.
Amaranth is also indicated in preventive nutrition, which aims to prevent diseases and improve the quality of life. Let’s not forget that it is an important source of calcium , iron, phosphorus, potassium, zinc, B vitamins and vitamin E.
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3. Health benefits of Chia seed
The chia is a seed powerful source of vitamins of group B and minerals such as calcium, phosphorus, magnesium, potassium, iron, zinc and copper. It is a good source of calcium, making it an excellent option for people with osteopenia, osteoporosis, and obesity.
It has beneficial health properties as it is rich in antioxidants (caffeic and chlorogenic acid), which help reduce free radicals, preventing cell aging. In addition, it has a laxative action and promotes satiety, it is a great option as a vegetarian food , because it has proteins and several important nutrients.
Due to its high fiber content, it favors the elimination of feces and the improvement of intestinal function. The fibers help in the treatment and prevention of diseases such as diabetes and cardiovascular diseases.
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4. Benefits of Quinoa
This seed is the favorite of many nutritionists and health experts , due to its high nutritional and functional value.
Source of protein, carbohydrates, vitamins, minerals, amino acids, fiber and calcium, the quinoa is the best and most complete plant foods . It contains calcium and magnesium , an important combination for the bones to absorb calcium correctly.
Among the 18 amino acids found in quinoa , two – methionine and lysine – are related to the development of memory and reflexes, and one of them – tryptophan – is capable of releasing serotonin in the brain, a substance that gives sensation. of wellness. On the other hand, quinoa is free of saturated fat and cholesterol.
For more information you should not miss the articles about this super food, Quinoa: Contraindications, Benefits, Properties and how to include it in our Diet .
5. Oats: Health benefits of a well-known cereal
Regular consumption of oatmeal makes the intestine work properly and is not lazy , ensuring the absorption of the nutrients that the body needs.
For diabetics, oat fibers bind to the sugar in foods in the stomach, causing them to assimilate more slowly into the bloodstream. For those who have high cholesterol, oatmeal is a great ally in reducing LDL because its fibers are soluble in water and become a gel that prevents fats from being deposited in the arteries. This also helps in the prevention of heart disease and bowel cancer.
Besides fiber, oats are a good source of vitamins and minerals . Calcium, iron, copper, zinc, magnesium, phosphorus and manganese are found in abundance in the grain and also vitamins of group B and E.
It is a complete cereal, do not miss anything about Oats: Side Effects and Contraindications, Benefits and main Uses .
6. Benefits of Sesame Seeds in our body
Sesame has a large amount of proteins, fats and carbohydrates , not to mention fibers and lipids, which are important in lowering blood cholesterol, with antibodies with anti-cancer and antioxidant properties. It also has high levels of calcium, phosphorus and iron and is rich in B vitamins.
Sesame seeds are rich in manganese, copper, and calcium, and contain vitamin B1 and vitamin E, also phytosterols, which block the production of cholesterol. Nutrients are better absorbed if the sesame is crushed before consumption.
It contains a wide variety of highly valuable nutritional principles: lipids, unsaturated fatty acids, lecithin, proteins, vitamins, minerals and trace elements (E, B1 and B2).
Sesame is ideal for those looking for a good shape or simply a balanced diet , as it has a large amount of fiber, which helps in the proper functioning of the intestine.
If you want to know much more about sesame seeds, don’t miss our articles:
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7. Sunflower Seeds: Benefits in our organism
Sunflower seeds are an excellent source of vitamin E and a powerful antioxidant . They are high in phytosteroids and help reduce the levels of “bad” cholesterol in the blood, to increase the immune response and reduce the risk of certain types of cancer.
The magnesium in sunflower seeds is ideal for relaxing the nerves, which in turn helps in the relaxation of muscles and blood vessels. Sunflower seeds are also rich in selenium, an essential mineral for good health that helps improve the body’s detoxification, and has a preventive action at the carcinogenic level.
Sunflower consumption helps control premenstrual stress , promotes recovery from inflammatory processes, helps mobilize iron for the synthesis of hemoglobin, adrenaline and the formation of connective tissue.
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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.