The 5 best seeds to eat

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Robert Maurer
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Superfoods or superfoods, seeds of health, oily seeds, whatever you want to call them, no doubt, these little nuggets are really good for the body.

Considering them as benefits for the stomach and intestines, for the nourishment of the organism and as a rich source of minerals, the 5 best seeds that can be recommended to eat and consume as a snack or in your dishes, also giving you original recipes and dishes full of flavor, are: chia seeds, flax seeds, pumpkin seeds, sesame seeds and sunflower seeds.



Have you checked that you have them in the pantry?

 

Chia seeds

Rich in minerals and vitamins, But also fibers and fatty acids Omega-3, the Chia seeds they appear as very small dark nuggets, which can be consumed both cooked and raw, to even better enjoy the fantastic properties, and also in the form of a gel capable of thickening sauces, puddings, juices.

They do not contain gluten, have a low glycemic index, are protein, energetic, antioxidant, rich in calcium and emollients for the intestine.

Chia seeds can be used in many recipes, in summer don't forget to use at least one tablespoon a day in yours salads.

They are now also bought in the most well-stocked supermarkets and 300 grams of organic chia seeds from sustainable agriculture cost about 6 euros, the price is very variable.

 

Flax seed

I flax seed they are rich in Omega 3, Omega 6 and Omega 9; they also contain excellent antioxidants e fibers. It is advisable to take flax seeds after having ground them and left to macerate in a liquid, so as to fully enjoy the benefits of this vegetable gel.



They are useful to mantenere il colon in salute, to reduce the risk of stroke and heart attack and as anti-inflammatories.

The recommended dose is 1, maximum 2 tablespoons per day; flaxseed gel optimally replaces eggs in pastry doughs.

Flax seeds are stored in a dry place and away from light and from the heat; those crushed in the refrigerator. They can be found easily and a 500 gram pack costs almost three euros.

 

Superfoods: chia seeds and flax seeds

 

Pumpkin seeds

Pumpkin seeds they are an excellent source of magnesium, vegetable proteins digestible, B vitamins, Omega-3, zinc and iron; they are ideal for men, as they protect against prostate related ailments, but are also invaluable for maintaining a high mood on difficult days and ensuring a good sleep.

Excellent for diets, they are eaten both raw and smoothies, to season vegetarian rolls or veg and wholemeal toast, but also as a base sauce for pasta or ravioli.

I'm a good one protein source, thanks to tryptophan, an amino acid precursor of serotonin. They are easily found and a 200 gram bag of peeled pumpkin seeds costs just over a couple of euros.

 

Sesame seeds

Il sesamo is one of the oldest natural food supplements, it exists in both black and white. Contains valuable substances, such as manganese and copper, especially calcium, magnesium, vitamin B1, zinc, iron, phosphorus and dietary fiber.



It regulates blood pressure, reduces blood cholesterol levels and is considered a food that protects against cancer, especially colon cancer.

How do you eat? Not just raw on salads, but also toasted to enrich dishes during cooking, or in the preparation ofhummus, rich dish of North African origin.

Sesame is easily found and has no gluten. 250gr of white sesame costs about 2 euros, the black one a little more expensive, almost three euros for the same weight.


 

Sunflower seeds

Excellent source of vitamin E, but also of vitamins of group B, i sunflower seeds help fight the negative effects of aging.

The phytosterol they contain helps the immune system and regulates blood pressure, relieving migraines, dizziness and related discomfort. It also contains oleic and linoleic acids, iron, magnesium, zinc, and selenium.

They exist in the white, black and striped version. They are used in salads, in the dough for the bread, but also smoothies for exquisite creme veg that go well with vegetarian or vegan appetizers or first courses, including risottos. A pack of 250grams costs almost 2 euros.

 

How to find your way around oil seeds


 

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