At this point it is no secret to say that food can be the best medicine, the quality of the nutrients with which we base our daily diet is key in the prevention of diseases and ensures a longer life expectancy. A magnificent addition that all nutritionists recommend today are the magnificent seeds. It is a large and varied family that provides a lot of versatility to the diet, among its most famous specimens are chia, flax, pumpkin and sunflower seeds. They are considered one of the most recommended superfoods of the moment due to their content in proteins, vitamins, minerals, antioxidants, fiber and of course omega 3-6. Thanks to this, they are related to great benefits to promote heart health, prevent chronic diseases, enhance the function of the immune system, promote a healthy weight and the maintenance of blood vessels. The seeds are also known to keep bones, muscles, and joints stronger and healthier.
The truth is that the seeds are a nutritional treasure that is worth integrating into the daily diet, they provide important essential minerals such as magnesium, phosphorus and potassium. In addition, they are rich in niacin, riboflavin and folic acid. Taking into account that the human body does not have the capacity to produce the fatty acids necessary for heart health and the acids are absorbed from the diet, betting on a diet that contains nutrients such as flaxseed, chia seeds and sunflower, is a good dietary habit that maintains a healthy balance of omega-3 and omega-6 fatty acids.
Other benefits of seeds:
Fortunately, there are valuable studies and research that support the benefits of seeds, particularly in recent years they have stood out for their benefits to protect the brain and its functioning. In addition, its recurrent consumption reduces the risk of suffering diseases related to the brain and neurological functioning such as Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, neuropathic pain and seizure disorders in childhood.
Also, it is well known that Omega-3 and omega-6 fatty acids are known for their unique benefits for the heart. That is why they are ideal for preventing diseases related to cardiovascular health; fight from high cholesterol, hypertension, atherosclerosis, reduce the risk of heart attack and stroke. Another key aspect is based on their high content of antioxidants, which give them magnificent anti-inflammatory properties and that is why they are a magnificent addition to decrease the risk of developing chronic diseases.
Probably one of the most popular therapeutic benefits of seeds, are its virtues to improve digestive and intestinal function. Specifically, they are a great ally to treat constipation, abdominal bloating, colic, pain and gas. Also, thanks to their fiber content they benefit the purification of the body and are considered a basic in weight loss. The reason? They are incredibly filling and support lower caloric intake. The seeds improve insulin sensitivity, regulate high blood glucose levels and are therefore a good addition to reduce the risk of prediabetes and diabetes.
What are the most popular variants?
1. Chia seeds
Chia seeds are probably one of the most famous and popular alternatives, in recent months all nutrition trends recommend their consumption. They are considered a powerful superfood, with great qualities for improve digestive and intestinal health, metabolic rate and metabolism. They shine for their high content of iron and Omega-3 fatty acids, in fact they are considered one of the best vegetable sources of this important nutrient. They are associated with great anti-inflammatory benefits, they are excellent for lose weight and reduce belly fat. Without a doubt one of its greatest benefits is its carbohydrate and fiber content, which is essential for the functioning of the body and the regulation of fat. They are incredibly satisfying and easy to integrate into the diet, with just one large spoonful a day you will notice their magnificent benefits. Bet on integrating them into juices, lemonades, smoothies, salads and desserts.
2. Flax seeds
Also popularly known as flaxseed, these little seeds are a powerful health ally. They are related to benefits that range from controlling the increase in blood pressure levels, accelerating intestinal transit, benefiting digestion and fighting constipation and inflammation. One of its greatest qualities lies in its high in dietary fiber that helps reduce the increase in blood fats after meals, in addition to regulating appetite, suppressing cravings and promoting weight loss. It has also been shown to be a great addition to the diet of women struggling with polycystic ovary syndrome and fertility problems. Last but not least, flax seeds are known to have high levels of alpha-linolenic acid (ALA), contain essential fatty acids that also have strong anti-inflammatory properties, which reduce the risk of developing chronic diseases when consumed regularly. The action of ALA and lignans has been particularly observed to control tumor growth and reduce the risk of cancer
4. Sunflower seeds
Sunflower seeds, They are also rich in 100 different types of enzymes that regulate hormonal balance in the body. These enzymes can balance estrogen and progesterone production and are helpful in controlling PMS symptoms, thyroid, and also curbing morning sickness that often occurs during the first trimester of pregnancy. In addition, they reduce the risk of cardiovascular diseases, promote good skin health, support thyroid function, have anticancer benefits, balance blood sugar levels. They prevent bone loss and muscle cramps. Its high content of vitamin B6 helps to synthesize proteins and metabolism, promoting body balance and weight loss.
Why is it essential to soak the seeds?
The seeds are prone to the effects of antinutrients; the good news is that in the correct humidity and heat environment: antinutrients are neutralized. That is why we put the seeds, nuts and legumes (regardless of the variant) in previous soaking; is synonymous with activating the seeds, which means that we are placing them in a favorable environment for germination to begin: the high point of the seed’s nutritional value. Soaking the grains and seeds is a way to simulate the irrigation of rain and is a way to obtain their full potential.
The presence of antinutrients can prevent the assimilation of some minerals and make their digestibility difficult. Therefore, the activation of the seeds accelerates their chemical reactions that release their nutrient reserves, favors their digestion and makes the assimilation of all their nutritional power more efficient. It is true that each fruit has its recommended soaking time, among the main ones are the following equivalents:
– Almonds: 12 hours
– Flax and chia seeds: 2 hours
– Walnuts and hazelnuts: 8 hours
– Pumpkin and sesame seeds: 6 hours
– Sunflower seeds: 4 hours
– Pine nuts, pistachios, cashews, Brazil nuts and macadamine: Soaking is not necessary, in the case of cashews it is convenient to facilitate their handling, it makes them easier to crush and makes them much creamier.
Recommendations to activate them:
It is important to consider clean and warm water, at a temperature between 40 and 45 ºC. At the same time it is recommended to add a tablespoon of sea salt for each liter of water, in such a way that it works as a catalyst and helps to breaking the bonds of enzyme inhibitors. Later they are strained and rinsed, and they will be ready for optimal consumption, otherwise it is recommended to keep in a glass container in the refrigerator for up to three days. This method is associated with some health benefits:
1. Facilitates cooking and digestion of legumes.
2. Enhances the nutritional value of nuts.
3. Improves the quality of pipes and seeds, as they stand out for being rich in antinutrients. Activating them makes the absorption of the immense list of minerals that they provide much more effective.
4. The digestive process benefits, avoiding heavy digestions, inflammation, bloating and excess flatulence.
5. By soaking chia and flax seeds, the release of mucilage is activated, a very beneficial type of fiber to promote intestinal transit and purify the body.
6. Activating nuts, seeds, cereals and legumes is a very important step that gives rise to all kinds of delicacies that are an important part of healthy cooking, especially the raw trend.
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