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Don't Underestimate Seeds

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ Team -
Don't Underestimate Seeds

Did you know that seeds help you strengthen your body's defenses, while also improving your cardiovascular and gastrointestinal health? Next time you see them at the supermarket, don't ignore them!

Seeds are in charge of "feeding" plants and their fruits.  Therefore, it is no surprise that they contain so many nutrients.  They contain saturated fat, iron, zinc, calcium, B complex vitamins, fiber, and  protein.However, the specific amount of each of these nutrients varies depending on the type of seed. 

The most popular are the seeds of flax, melon, pumpkin, sesame and sunflower.  They contain  omega 3 and omega 6 fatty acids, which are great for improving cardiovascular health. They also help prevent constipation and may lower blood cholesterol because of their fiber content. Sesame seeds are rich in vitamin E.  They are also very useful and versatile in the kitchen.  It is very important to remember that seeds are 80 percent fat, so they should be eaten in moderation in order not to affect your weight. 

How can you make them part of your diet? 

  • Replace white bread with whole wheat bread with seeds.
  • Add sesame seeds to your salads.
  • Make a fruit and yogurt shake and add some crushed linseeds.
  • Make a healthy snack by combining different types of seeds, nuts, and dried fruit.
  • Blend a natural tomato sauce with your favorite seeds and add it to chicken, meat, or fish.
  • Add some crushed pumpkin seeds, salt, and lime juice to your favorite fruit. 

Source:

1. Cousin, Pierre Jean; K. Hartvig. The Complete Guide to Nutritional Health.1 sted.USA: Duncan Publishers, 2004.

 

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