Tips For Including Seeds In The Diet

When we add seeds to our daily diet, we are enriching it with nutrients. We have the roots in superfoods, so it seems an excellent option to improve our diet.

We should not forget that a plant that can be huge grows from that small size. It is an excellent source of proteins, minerals, vitamins, and unsaturated fatty acids.

The seeds should be eaten raw, since heating them loses most nutrients, such as vitamins and minerals, and even the essential oils they contain.

Apart from choosing raw (not toasted), it is also preferable that they are without salt, without sugar, although it is feasible, and sometimes even preferable, to crush or chop them.


These seeds, well known as pipes, have high mineral content, such as magnesium and copper. They are also high in vitamin E, which helps to brighten the skin and is also highly recommended for bones.

They are rich in antioxidants, which is of great help in inflammatory processes.

The high content of vitamin E gives it the ability to scavenge free radicals, making it natural cell protectors, including the brain.

They are high in unsaturated fatty acids that help lower cholesterol and triglycerides.

Natural sources of magnesium help improve asthmatic problems, lower blood pressure, and prevent migraines.

They also contain a high content of copper, vitamin B1, and selenium. They are also rich in potassium, phosphorus, magnesium, and calcium.

They are high in fiber, which helps regulate intestinal transit .

It is widespread to eat them as a snack, but they can also be added to salads, rice, or even breakfast, adding them to yogurt.


It is another type of seeds, which, like pipes, can be eaten as a snack. They are very rich in magnesium and zinc, which stimulates the immune system and heart health.

Also, it is a good source of vegetable omega 3 and very rich in antioxidants and fibers. They also have anti-inflammatory action and help alkalize the diet, so it is highly recommended since today’s diets are usually quite acidic.

They have high potassium content, which, in comparison, can be even higher than that of bananas.

Being a good protein source, it is high in B vitamins—thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, and folates.

They are high in l-tryptophan, so it helps to improve when you have some depression. They can also help prevent kidney stones, such as calcium oxalate stones.

They help to eliminate parasites such as tapeworms. They are high in fiber, which helps regulate intestinal transit.

A glass of pumpkin seeds provides us with zinc’s daily needs, half the amount of magnesium.

Chia seeds can capture water and become gelatinous, so they thicken and improve their nutrition when incorporated into smoothies or juices. But you can also include them in yogurts.


In fast-food restaurants and hamburgers, the bun with sesame seeds scattered on top of the bread is typical. These seeds have a very characteristic flavor, but like the other seeds, adding them to the diet does not only add flavor.

They are very rich in protein and help stimulate the digestive system, heart, and oral health. They can also be beneficial for eye, hair, and joint health.

Another good benefit of sesame seeds is that they help maintain and control anxiety .

Sesame seeds are a good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and fiber.

The substances that characterize sesame seeds are these two nutrients:

Sesamin and sesamolin, which are part of the polyphenols, specifically in the group of lignans, with a great capacity to lower blood cholesterol, prevent hypertension, and increase vitamin E levels.

Sesame seeds are the ones with the highest content of phytosterols of all sources. Phytosterols are components that, thanks to their shape and composition, effectively reduce blood cholesterol levels.

Sesamin also has a hepatic protective action.

It contains a high amount of phytosterols, which gives it the properties to reduce blood cholesterol levels.

It is perhaps one of the oldest condiments known to man. Sesame seed oil is highly stable and very difficult to rancid. It is easy to include bread, salads, noodles, tofu, fish, chicken, etc.

Several types of sesame seeds, the white ones that have been dehulled and the black ones that have the full shell, have a more robust flavor.

From sesame seeds, tahini paste is made, well known in North African and eastern foods.


The pomegranate is a fruit, but the seeds of the pomegranate have great nutritional power. It is very rich in antioxidants; it helps protect our body’s cells from free radicals. These are responsible for the damage to cells. Antioxidants capture free radicals.

The pomegranate juice helps improve the blood oxygen supply thanks to the fact that it prevents blood clots’ formation. Thus, the blood circulates much better through the body, improving the levels and supply of oxygen in all organs.

Specifically, they prevent low-density lipoproteins from oxidizing, thus avoiding the formation of atheromas in the veins and arteries, leaving them clean and free for blood circulation, nutrients, and antioxidants.

Pomegranate is incredibly rich in polyphenols, a form of antioxidants that reduces the risk of cancer and heart problems. It’s is also high in tannins, anthocyanins, ellagic acid and has more antioxidant capacity than green tea or red wine.

It is high in vitamin C, 20 mg per 100 grams, and potassium. It’s also low in calories ( 80 calories per half fruit ) and an essential source of fiber.

It can also help prevent cartilage deterioration due to arthritis and osteoarthritis, thanks to the fact that it acts against the enzymes in inflammation that destroy cartilage.

I like to add pomegranate to salads, with curly endive, blue cheese, a little green apple, and duck ham ( although you can eliminate the latter ).

It can also be added to fruit or salad greens, especially those with red fruits.

To the yogurt, it adds fiber and flavor.

In smoothies and juices.

The recipes are endless; the truth is that this fruit and its seeds go with everything.


Apricot seeds are among the nuts and seeds. However, they are highly nutritious and contain pharmacological properties; one of the active components of these is amygdalin, also known as vitamin B17.

Although its power is very controversial.

Specialists usually recommend this substance in alternative and natural medicine for its ability to attack cancer cells.

However, this substance amygdalin is contained in apricot seeds and contained in bitter almonds, not sweet ones, apple seeds, grape seeds, and other seeds.

If you want to take apricot seeds, you should be careful to eat a maximum of one tablespoon of sources, as they can increase cyanide levels in the body. It should be eaten chewed, so it should be crushed. Another way to take them is by adding them in a fruit juice such as apple, taking into account that it has a rather bitter taste.


Cumin has been known since ancient times; it was used as beneficial for health, especially digestive health.

It also has an essential antiseptic power. High iron content. Liver and kidney protector.

It helps to calm, take cumin water, along with dried ginger scratched on top for a sore throat.

Cumin juice is very refreshing, it helps to increase body temperature. Stimulates the immune system.

Important carminative action, which helps to improve the digestive level to reduce gas and digestive spasms. Improves digestion and mild diuretic effect.

It is recommended for nursing mothers to increase milk. Although it should be noted that it has emmenagogue properties, it stimulates pelvic blood flow, so pregnant women should not take it.

It is also phototoxic, which means that it can cause sun hypersensitivity.


We tend to see poppy seeds often in bread and other baked goods; they are often added because it adds texture and makes them crisper.

However, poppy seeds are also high in calcium, phosphorus, iron, zinc, niacin, and folic acid.

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They provide good health benefits.

Poppy seeds are inside the poppy flower, which has relaxing properties due to its slightly opiate actions.

We know that the poppy flower helps to relax and sleep; in fact, one of the poppy varieties is the source of morphine and codeine.

So we advise it in periods of stress, spasms or nervousness, although we should not abuse them.

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