Eat seeds for better health.


Consuming raw seeds helps improve digestive health and even promotes weight loss. Despite their small size, they provide us with large amounts of vitamins and minerals.

Eat seeds for better health.

Last update : April 08, 2022

Seeds are not just for birds as some think. The good news is that they are becoming more and more popular. They have many properties. They provide minerals, fatty acids, proteins and enzymes, among others.

Seeds, ancestral foods

Seeds are the natural foods with the highest size-to-nutrient ratio. They are very easy to consume, transport and store.

Although almost all of them are good for health, oilseeds are the most recommended. These contain a healthy dose of healthy fats and protein.

Melon or watermelon seeds are only used in vegetable milks. Once “activated”, let them soak for a few hours, filter them. Soaking them helps prevent indigestion.

The seeds can also be added to feed in the form of flour. Carob or cocoa are the two most common examples. It is recommended to grind the seeds with a mortar or food processor without water, because this will make them easier to digest.

What are the best seeds?

If you go to a health food store, you will surely find dozens of options to choose from. However, some seeds are more beneficial than others.

1. Chia seeds

Chia seeds top the list because are an excellent source of omega-3 and 6 fatty acids, as well as minerals (calcium, phosphorus and magnesium).

  • They increase “good” cholesterol (HDL), protect the body from cardiovascular diseases and promote weight loss.
  • A tablespoon of chia seeds (10 g) provides 56 calories.
  • They can be added to juices, soups, breads, desserts and yogurts, always ground and previously soaked in water (30 minutes).


2. Hemp

Hemp seeds contain 9 essential amino acids, omega 3 and 6 fatty acids and essential polyunsaturated. They :

  • Strengthen the immune system;
  • Helps eliminate toxins;
  • Protect the heart;
  • Improve the health of tissues, skin and cells.

3. Linen

Flax seeds have properties similar to chia seeds.

  • They provide unsaturated fatty acids that increase good cholesterol (HDL) and decrease bad cholesterol (LDL).
  • Thanks to their fiber content they prevent constipation.
  • One tablespoon (10 g) contains 83 calories.
  • They can be added to yogurts, salads and broths.

4. pomegranate

  • Pomegranate seeds are an excellent source of antioxidants. They protect cells against free radicals.that cause premature aging.
  • ½ cup (75 g) has 80 calories.
  • They also allow better transport of oxygen in the blood and prevent the formation of clots.
  • They contain vitamin C and potassium.

5. Sesame seeds

Widely consumed in Asia, Africa and especially in Arab countries, sesame seeds provide calcium, zinc, iron, vitamin E and unsaturated oils. also contain lecithinthat lowers cholesterol.

  • They can be used as condiments, on toast and in salads.
  • One tablespoon of sesame seeds (10 g) contains 83 calories.
  • They’re also delicious grilled and mixed with sea salt, so they can be used to reduce sodium intake.

6. Pumpkin

Pumpkin seeds are the only alkaline seeds.

  • They provide vitamin B and folic acid.
  • They are excellent for relieving depression, thanks to L-tryptophan, a compound that improves mood.
  • In addition, they also prevent the appearance of kidney stones formed by calcium oxalate.
  • They are also recommended to eliminate parasites.


7. Sunflower

  • They contain a good amount of nutrients, proteins, carbohydrates and omega-6 unsaturated fatty acids.
  • They provide vitamins A, B, C and E, potassium, iron and magnesium.
  • ¼ cup (35 g) provides 196 calories.
  • They are great for lowering cholesterol.
  • They can also be eaten as a mid-afternoon snack on toast or in a granola.

8. apricot

  • One of its main compounds in apricot seeds is amygdalin or vitamin B17, which attacks cancer cells.
  • Its oil is also marketed.

9. Quinoa

This cereal was known in Latin America as the “mother seed” 5,000 years ago. Quinoa seeds provide iron, phosphorus and many proteins.

  • They promote satiety and delay gastric emptying. Therefore, they are recommended in slimming diets.
  • ½ cup of quinoa (80 g) contains 114 calories.
  • They can be added to soups, cakes, breads or burgers.

10. Cumin seeds

Finally, cumin seeds have also been used since ancient times in gastronomy and medicine. It is a very common seasoning in many cultures.

  • They increase energy, improve digestive health, relieve cold symptoms and sore throats.

Now you know a little more about all the seeds that are within your reach. Include them in your menus today!

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