5 Most Beneficial Seeds that Should be Included in Your Diet!

To obtain the maximum assets of the beneficial seeds it is recommended to leave them to soak or grind them. In this way our body uses its nutrients properly. There is a variety of seeds that are also known as “superfoods”, due to the amount of antioxidants, nutrients and great benefits they provide to the body. The seeds are edible and we should include them in our diet. In addition, each one has its characteristics and can be added to different meals of the day. As we know, seeds are very beneficial for our health, but we must know the correct way to conserve them to make the most of them. You should keep them in a closed glass jar and in which they do not give them light directly. On the other hand, to eat them directly it is important to leave them to soak or grind them, otherwise they pass through the intestine intact and we do not benefit from their properties.

There are many options to incorporate seeds into our recipes. You can also eat them directly, on bread with a little oil. No matter which way you choose, the most important thing is to include them in your daily diet.

The 5 Seeds that Cannot be Missing in your Diet

1. Chia

Chia seeds are loaded with vitamins and minerals. They contain ten times more fiber than rice, eight times more omega 3 than salmon, six times more calcium than milk, and three times more iron than spinach. They also give us iron and potassium and can be incorporated into the diet in different ways such as cooked, in shakes, in salads, in baked breads and cookies.

Some of the benefits that these seeds give us are:

  • They help prevent cardiovascular diseases, thanks to its richness in omega 3, which protects the heart.
  • Improve circulation.
  • They lower blood pressure.
  • They help maintain triglyceride levels in the blood.
  • They contribute to the decrease of cholesterol.
  • They help regulate blood glucose levels.

2. Sesame

Sesame seeds have a high concentration of calcium and proteins. They are widely used in the preparation of baked goods. In addition, they can be used in coverage for breads and cookies, in yogurts and cheeses.

“Its high content of antioxidants helps reduce cholesterol, so it is very beneficial to maintain good cardiovascular health”.

They are also rich in:

  • Minerals
  • Vitamin B.
  • Fiber

3. Flaxseed

For many years flaxseed or linseed have been consumed for the benefit of health. They are an excellent source of fiber, polyphenols and linoleic acid. They are compounds that have many benefits for our health. We cannot forget that fiber is very necessary for all digestive processes. In addition, they are also ideal for losing weight and reducing cholesterol. On the other hand, they help regulate hormone levels, a very important aspect for women during the menstrual period or menopause.

Flax seeds can be incorporated into the diet in different ways:

  • Adding them to yogurts.
  • Smoothies
  • Salads
  • Rice

  • Pasta

4. Sunflower Seeds

They are delicious and very beneficial for health. They have great antioxidant power that helps fight free radicals.  Also for the vitamin E content, they are suitable to nourish and rejuvenate the appearance of the skin. They have a high content of:

  • Vitamins B and E that helps maintain the health of the cardiovascular system.
  • Phytosterols
  • Minerals such as magnesium, potassium, selenium and phosphorus.

Sunflower seeds are ideal for people who do a lot of sport for their contribution of minerals and vitamins of the B complex. Also, they are highly recommended for vegan diets because they are a great source of vegetable proteins. You can consume it in its natural form, whether soaked, ground, or mashed. It is advisable to avoid having salt, sugar or toast.

5. Pumpkin

They are a perfect source of vegetable protein. Only 100 grams of pumpkin seeds contain about 54% of the recommended daily dose of protein.

They also have a high concentration of:

  • Group B vitamins
  • Tryptophan
  • Omega-3 fatty acids.
  • Zinc

Pumpkin seeds are recognized for their anti-inflammatory capacity, both prostate and bladder. They also help build and repair muscle tissue. Because of their tryptophan content, they help maintain emotional balance. They can be incorporated into soups, salads, yoghurts and cheeses.


There are many beneficial seeds that you can consume to take advantage of their benefits. Do not hesitate to start doing it; you’ll see how you’ll feel better. Just do not forget that all excesses are bad. Consume them with moderation.

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