10 reasons to eat a handful of oil seeds every day

10 reasons to eat a handful of oil seeds every day

Oilseeds should enrich everyone's daily diet, especially vegetarians and vegans.

Don't store avocado like this: it's dangerous

Several researches have now confirmed the benefits of oil seeds. This generic name really encompasses a large variety of small nutrient-rich foods: sunflower seeds, flax seeds, sesame seeds, pumpkin, chia, hemp but also almonds, walnuts, hazelnuts and the rest of the dried fruit. A handful a day is enough to get the benefits, here are 10 reasons to include oilseeds in your daily diet.





Index

MINERAL SALTS AND TRACE ELEMENTS

All oilseeds are particularly rich in minerals including magnesium, potassium and iron and trace elements such as selenium, zinc and copper useful for our body in all its functions. We are often deficient in some of these substances and perhaps resort to supplements. Let's remember instead that, in addition to fruit and vegetables, even eating a handful of oil seeds every day guarantees us a good supply of minerals.

PROTEIN

The seeds contain vegetable proteins very useful especially for those who follow vegetarian and vegan diets and needs an extra help to reach the right daily requirement of these substances. If you follow completely vegetable diets you can also increase the consumption of seeds and dried fruit without problems, varying as much as possible between the types.

VITAMINS

In addition to minerals and proteins, oil seeds contain several vitamins in particular A, E, and some vitamins of the group B. This is why seeds and dried fruit can be considered to all intents and purposes as real natural supplements which, if consumed every day, remove the risk of possible deficiencies.

GOOD FATS

The fats of which the oil seeds are composed are above all polyunsaturated and therefore "good". These are in particular fatty acids Omega 3 and Omega 6 essential for our organism as it is unable to produce and synthesize them by itself and they must necessarily be taken through food. In particular, flax seeds and walnuts are rich in Omega 3, useful for the health of the heart, the immune system and much more. Again, oilseeds are an excellent natural supplement as our diets are often deficient in Omega 3 fatty acids.



FIBER

The presence of fibers that are very useful to our body even if they lack nutritional values ​​should not be underestimated even in oilseeds. The right daily consumption of fiber it helps us in intestinal regularity but it is also important for keep blood fats and sugars under control. Certainly a handful of oil seeds is not enough to reach the amount of fiber we need every day but, especially for those who do not eat wholemeal or do not eat 5 portions of fruit and vegetables every day, they can be an extra help.

INTESTINE WELLBEING BUT CAREFULLY

As we have seen, oily seeds, thanks to the presence of fibers, are useful for the well-being of our intestine and with a healthy and balanced diet that contains them the risk of colon cancer is also warded off. There is only one case where these oilseeds are not recommended: when you have diverticula in this case, in fact, small portions of these seeds can go to deposit in the bags formed in some intestinal tracts and create inflammation.

WELLNESS OF THE HEART

Precisely due to the presence of those "good fats" mentioned above and the fibers, oilseeds have on their side the considerable advantage of help lower blood cholesterol. This will obviously benefit the heart and circulation in particular.

BONE WELLBEING

For the well-being of our bones they come to our aid above all sesame seeds which contain an optimal dose of football. Think that one tablespoon offers about 88 mg of calcium. Adding them well toasted and chopped, for example in the salad, together with an overall balanced diet, is really a simple and effective way to never be deficient in this mineral.



PREVENTION OF ANEMIA

Oilseeds are also important in preventing anemia since containing iron they can contribute to the achievement of a good daily quantity of this mineral even if you follow a vegetarian and vegan diet. Interesting doses of iron are found for example in sesame seeds (14.55 mg) and pumpkin seeds (8.82 mg). To learn about other plant foods to be favored as sources of iron, you can read 12 sources of iron for vegans.

ARE GOOD

The latter reason should not be underestimated: seeds and nuts are good and we can use them to enrich our favorite dishes in particular raw or cooked vegetables, pasta, bread but also desserts. If you're not sure how to get them into your diet, you can read 10 easy ways to get them into your daily diet.

Read also:

  • The 6 seeds of health
  • Seeds of health: 10 easy ways to incorporate them into our daily diet
add a comment of 10 reasons to eat a handful of oil seeds every day
Comment sent successfully! We will review it in the next few hours.