Sprinkled on yogurt, salads, or blended into smoothies, seeds are small in size but packed with nutrients. However, according to experts, they often don't get the attention they deserve.
While the benefits of nuts are widely known and many people have incorporated them into their diet, seeds are often overlooked. According to nutritionist Helen Johnston, this is a mistake.
She emphasizes that seeds should be a daily part of the diet, even treated almost as a natural nutritional supplement.
Seeds are a great source of fiber, which aids digestion and keeps us fuller for longer. They also contain healthy fats, essential amino acids that the body cannot produce on its own, and powerful antioxidants that protect the heart and help against premature aging.
Flaxseeds, for example, are considered very beneficial for lowering cholesterol. Regular consumption of them, especially in ground form, has been linked to lowering total and “bad” cholesterol, improving blood pressure and blood sugar control. According to experts, these benefits are mainly related to their high fiber and lignan content, which positively affect both heart health and hormonal balance.
Chia seeds have become very popular in recent years, and for good reason. They are rich in omega-3s, protein, fiber, and minerals like calcium, magnesium, and iron. One of their rare features is that they contain all nine essential amino acids, making them a complete source of plant-based protein. They are also rich in antioxidants that help protect the skin and slow down aging. When soaked in water for a few minutes or overnight, they form a gelatinous mass that is easier to digest and helps with gut health.
Sunflower seeds are another great choice. They provide the body with selenium, vitamin E, and other important minerals. Vitamin E plays a key role in protecting cells, improving skin health, and strengthening the body's natural defenses. Some studies suggest that getting enough vitamin E may also help reduce the risk of heart disease.
Pumpkin seeds are known for their high content of zinc, magnesium, and selenium. These minerals are important for the immune system, hormonal balance, and overall health. Zinc, in particular, is essential because the body does not produce it on its own and must be obtained through food. Its deficiency has often been linked to weakened immunity and hair loss, so pumpkin seeds are also considered beneficial for strengthening hair.
Poppy seeds also offer some interesting benefits. They contain fiber, potassium, and calcium, which help support both bone health and nervous system function. One of their lesser-known properties is their positive impact on sleep. This comes from their magnesium content, which helps calm the nervous system and regulate the sleep-wake cycle.
Hemp seeds are one of the best plant sources of protein. They contain about 5.5 grams of protein in a tablespoon and are among the few plant sources that provide complete protein. In addition to helping maintain energy and mental performance, some research suggests that they may also have a protective effect on the brain.
Camelina seeds are less well-known, but they are very rich in omega-3, fiber, vitamin E and magnesium. According to experts, they help balance the ratio between omega-3 and omega-6, which is important for cell health, metabolism and heart health. Despite the criticism often made of seed oils, specialists emphasize that omega-6 fats are not harmful in themselves, but their balance with omega-3 is important.
Another practice that is gaining traction, especially on social media, is what is called “seed cycling,” or the use of certain seeds at different stages of the menstrual cycle. The idea is to consume flax and pumpkin seeds in the first half of the cycle to support estrogen metabolism, while sunflower and sesame seeds in the second half to help balance progesterone. According to nutritionists, this approach can be helpful for some women who are dealing with symptoms of hormonal imbalances, such as premenstrual syndrome, irregular cycles, or mood and energy swings during perimenopause.
Essentially, seeds are cheap, simple and easy foods to include in the diet, but with great health benefits. Small in appearance, they can make a big contribution to daily well-being. /GazetaExpress/
t7 live
