Grains and seeds for health

    Apr-12-2024

Even though the grains are small and inconspicuous, they contain huge amounts of minerals and vitamins that are necessary for the proper functioning of our body.

There are so many grains and seeds on the market - question remains: which of them are the best for our health? Scientists convince us that sesame seeds, sunflower seeds, chia seeds, pumpkin seeds and linseed are enough to replenish the deficiencies of important microelements.

From this article we will learn in what quantities to eat healthy seeds and what to combine them with to get their maximum strength. Some people use the seeds as a snack, while others add them to salads or medicinal drinks.

We ask ourselves why it is worth eating seeds. The answer is very simple - for the proper functioning of our entire body. It is agreed that seeds are high in calories, but they are also an excellent source of protein, antioxidants and healthy fats.

Grains also contain a lot of vitamins and minerals. And it is for these reasons that grains should be an essential ingredient in our varied diet. Below are the healthiest grains that should be included in the diet of everyone who wants to eat healthy and provide the body with the necessary macro elements for optimal health.

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Chia seeds

Chia seeds are called superfood, one of whose healing properties is improving concentration. But it is not everything. Chia seeds provide our body with antioxidants, healthy fatty acids (omega-3 and omega-6), high-quality protein and a large amount of dietary fiber.

Chia seeds are also a rich source of vitamin E and B vitamins, as well as minerals (zinc, magnesium, calcium, potassium, sodium, phosphorus).

The main health properties of chia seeds are to support circulation, support digestive processes and provide a feeling of satiety. Although chia seeds are high in calories - 100 grams of seeds contain approximately 490 kcal - they can still help us fight unnecessary kilograms.

This is due to dietary fiber, which accelerates metabolism and regulates the functioning of our intestines. However, the content of antioxidants in chia seeds slows down the aging process, and as a result, we will notice an improvement in the appearance of our skin.

The content of fatty acids in chia seeds reduces the level of cholesterol in the blood and improves the functioning of our brain. Because chia seeds contain a lot of dietary fiber, you should drink plenty of water when eating them. It should be emphasized that people with digestive problems should exclude chia seeds from their diet.

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Linseed

Linseed grains are very familiar to all of us, and we most often add them to oatmeal. It is worth using linseed in our diet because it is a valuable source of very healthy fatty acids such as omega-3 and omega-6.

These are acids that help us lower bad cholesterol levels while increasing good cholesterol. Regular consumption of linseed will help us reduce the risk of heart attacks and cardiovascular diseases.

Linseed is a superfood that also has anti-cancer properties and prevents the aging of our body's cells. But it is not everything. Linseed helps us fight obesity. Consuming even a small amount of grains will help us lose excess weight.

Why? Linseed seeds contain fiber, which ensures proper intestinal function and causes a feeling of satiety, which reduces our appetite for snacking between meals.

Linseed produces oily and mucous substances that protect the walls of the digestive system and moisturize the respiratory mucosa. And that is why people suffering from peptic ulcer disease, as well as people struggling with a troublesome, dry cough, should eat linseed.

However, linseed should not be consumed by people who suffer from flax allergies, severe constipation or inflammatory diseases. All people who take anticoagulants should also not eat linseed.

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Sunflower seeds

Eating sunflower seeds has a beneficial effect on our body. The seeds contain a lot of protein, healthy fats and fiber. In addition, sunflower seeds contain vitamins (A and E) and some minerals such as magnesium, potassium, selenium, calcium and phosphorus.

Sunflower seeds protect our body against various diseases, including atherosclerosis and cancer. They improve the appearance of hair and skin. Like linseed, they reduce high cholesterol levels.

Sunflower seeds also help reducehigh blood pressure, which reduces the risk of cardiovascular diseases. In addition, sunflower seeds support the functioning of our thyroid gland and regulate blood glucose levels.

As with the seeds/grains mentioned in this article, there are some contraindications to eating sunflower seeds. So who should avoid eating sunflower seeds?

These are people who have problems with the digestive tract, gallbladder and pancreas. People on an easily digestible or low-fat diet should eat sunflower seeds in moderation.

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Sesame seeds

Sesame seeds are a rich source of phytosterols, polyunsaturated fatty acids and antioxidants. They contain vitamins A, B and E and minerals such as phosphorus, calcium, magnesium and iron.

Sesame seeds have a positive effect on the condition of the skin, nails and hair. Plant sterols and antioxidants contained in sesame seeds reduce the risk of cancer and atherosclerosis.

Sesame seeds also help reduce high cholesterol levels. However, it should be noted that they may cause severe allergic reactions. If you experience a rash, weakness or shortness of breath after eating sesame seeds, you should discontinue using sesame seeds and consult an allergist.

Since sesame seeds contain a lot of fats, people with hypertension and overweight should use sesame seeds in moderation.

Pumpkin seeds

It is worth including pumpkin seeds in our diet to supplement the deficiencies of vitamins such as A, C, E and B vitamins. However, pumpkin seeds are also a rich source of zinc, which is not without reason called the male element.

Zinc helps maintain the proper level of the male hormone testosterone, increases semen production and sperm motility. In addition to zinc, pumpkin seeds contain magnesium, which supports the heart and nervous system.

Pumpkin seeds also contain manganese, iron and copper. Pumpkin seeds are also a rich source of phytosterols, dietary fiber and fatty acids. Pumpkin seeds should be eaten in moderation because they contain large amounts of fat.

When eaten in large quantities, they can cause weight gain and stomach pain because they contain large amounts of fiber. Recent scientific research confirms that pumpkin seeds should not be eaten by people suspected of having hypoglycemia. Pumpkin seeds may also act as ACE inhibitors, so their use may lower blood pressure.

How to eat and what to combine seeds and grains with?

Seeds/grains called superfoods are worth introducing into our diet, but only in moderation. For example, you can start your day with coffee with tahini, i.e. sesame paste. Sesame paste is a treasure trove of healthy fats and easily digestible protein.

Coffee is primarily a caffeinated drink, which in turn is a source of antioxidants. And as we know, antioxidants protect us against various types of diseases and help us maintain a young appearance for many, many years.

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