The 10 best seeds for health

Excellent for digestion, rich in vitamins, antioxidants… The health benefits of pumpkin, flax, sesame and chia seeds are still too often ignored. We forget them in our daily dishes for lack of knowing how to cook them. Here are our top 10 healthy seeds!

When you think about eating, the seeds don’t immediately come to mind. However, the health benefits of squash, flax, sesame, chia seeds, etc., are very real. Whether one suffers from joint pain, digestive disorders, whether one is in a state of chronic fatigue or in vitamin deficiency, seeds can be valuable allies.

We can define a seed like the part of the plant which, after germinating, ensures its reproduction. The seeds come from the eggs contained in the pistil of the flower.

Some seeds are edible: flax seeds, quinoa seeds, chia seeds, barley seeds, etc. These contain minerals, proteins and amino acids very beneficial to health.

Based on their nutritional makeup, seeds that contain more than 45% protein are called protein seeds. Those that matter more than 70% carbohydrates are called starchy seeds and we speak of oil seeds when they are composed of more than 50% lipids.

What are the benefits of seeds? How to integrate them into your diet? We make you discover our selection of 10 best seeds for health to include in your menus.

2. Flax seeds

Flax seeds are a natural analgesic which helps to overcome the pain that we feel in the joints.

They are traditionally used in the composition of painkillers and are extremely rich in omega 3 and lignans (which are phenolic compounds). This gives them a protective role against certain cardiovascular diseases and even certain cancers. Their omega-6 content promotes elasticity and hydration of the skin and their fibers facilitate transit.

When used internally, care should be taken to ensure that flax seeds are lightly crushed or crushed as their thick husk is difficult to digest. We take some a teaspoon to sprinkle on white meat, on vegetables, but also on cereals such as muesli for breakfast. In external use, we insert the flax seeds in a small cushion and we pass it on the part of the body where we feel pains.

3. Hemp seeds

Very rich in Fatty acids, hemp seeds are made from hemp, a plant that is a source of protein, minerals, fiber and vitamins.

By their omega 3 and omega 6 content, hemp seeds help to preserve the arterial health, promote brain function as well as healthy hair and skin. They are also recognized as having an anti-cholesterol effect thanks to the phytosterols they contain.

Hemp seeds also contain a large amount of fiber, which helps in the proper functioning of the digestive and cardiovascular system. They can be consumed by integrating them into yogurts or smoothies.

4. Sunflower seeds

By their richness in calcium and magnesium, Sun-flower seeds make a nutritionally interesting snack but should be consumed in a reasonable way.

The benefits of sunflower seeds are no less. They are beneficial for digestion thanks to their fiber content. Their constitution in polyunsaturated fatty acids contributes to the health of the arteries as well as to the beauty of the skin and the hair. Also, rich in vitamin B, they are a food indicated for pregnant women and valuable for the immune system. Sunflower seeds are also a good source of vitamin E, an antioxidant that helps prevent certain cancers.

To make the most of their nutrients, we grill them. They can also be added to fruit or savory salads, in pastries, in a bowl of muesli in the morning or even grind it in a cake or pancake batter. Sunflower seeds are contraindicated in kidney stones.

5. Sesame seeds

Sesame seeds are grown in China, India or Mexico. We can find them in various colors : white, black or brown.

Rich in fiber, the benefits of sesame seeds for digestion are well known. They are a natural remedy against fatigue and depression thanks to their energizing action. By their content in tocopherols and vitamin E, sesame seeds have a protective effect against certain cancers and cardiovascular diseases.

They facilitate the absorption of carbohydrates and lipids, which helps lower cholesterol. They are also effective against cellular aging thanks to their content of omega 6, vitamins, fiber and antioxidants.

When roasted, sesame seeds have a delicious taste much appreciated hazelnut. They flavor both savory dishes, breads and desserts.

6. Chia seeds

From the same family as lavender, sage and peppermint, chia seeds were a staple food for the Aztecs and Mayans. The latter used them to boost their energy during the effort.

Classified as a superfood, chia seeds are rich in fiber, antioxidants, omega-3s and essential minerals (calcium, magnesium). They are beneficial for health and can prevent certain cardiovascular disorders.

They reduce bad cholesterol and are useful in the diabetes treatment. Indeed, they allow to normalize the level of lipids in the blood thanks to their high content of fibers, omega-3 and omega-6. In addition, chia seeds are a natural appetite suppressant and quickly provide the feeling of fullness.

Chia seeds have a delicious taste. They can be incorporated into savory and sweet recipes, or added to smoothies, compotes, yogurts, dressings or sprinkled on fruits and morning cereals.

7. Mustard seeds

In addition to their appreciable and spicy flavor, mustard seeds have many health benefits. The Egyptians, Greeks and Romans already used them in cooking for raise the taste meats and fish.

Mustard seeds are very rich in nutrients (omega-3, iron, zinc, magnesium and calcium) and beneficial for the body. By their fiber content, they facilitate digestion. Their contribution in vitamin A and vitamin B9 make them appreciable for the skin and the eyesight. They also have antioxidant properties and help fight free radicals.

Mustard seeds are ideal for preparation of condiments, dishes and foods such as pickles, tomatoes, onions, squash, cabbage and sauerkraut.

8. Poppy seeds

Used for millennia and especially known for the opium and heroin which are extracted from it, poppy seeds have several health benefits. It is used today for culinary purposes to give bread a nutty taste or to thicken a preparation.

By their richness in fatty acids (omega 3, 6, 9) poppy seeds provide the body with good quality fats, which reduces the risk of cardiovascular disease. They are good for bones, hair and heart activity thanks to their calcium content. An important source of iron coupled with manganese, they are effective against anemia. They also contribute to tissue regeneration and healing.

Because of their calming and analgesic properties, poppy seeds are also used in morphine and codeine. To consume them, they can be introduced into bakery or pastry recipes, sprinkled on mixed salads or in sandwiches to obtain its benefits.

9. Nigella seeds

Among the many health benefits of seeds, black cumin seeds (or black cumin seeds) are recognized in traditional medicine for their antimicrobial actions. Their soothing and vasodilating effect is the subject of studies in the field of asthma and hypertension.

Natural antibiotics, black seeds boost the immune system and are effective against respiratory infections. They are useful against colds. Detoxifying and toning, they also help fight rheumatism. In addition, their active compound, thymoquinone, protects neurons.

Nigella seeds can be incorporated into all kinds of preparations: fish, rice, poultry, pastries, potatoes, homemade bread … They are delicious in a salad of grated carrots. You can also put a teaspoon in a dressing for two people.

10. Fennel seeds

Native to the Mediterranean coast, the fennel seeds already seduced the Egyptians, who chewed them for good breath thanks to their anise taste. Today they are mainly used in French cuisine.

Very rich in minerals, fennel seeds have beauty benefits. Indeed, by their antiseptic effect, they help prevent acne and cell damage. They tone and hydrate the skin. They are also used for hair care. Fennel seeds are ideal for treatment of digestive disorders such as upset stomach, dyspepsia, gas, bloating, lack of appetite, and nausea.

Fennel seeds can be used in various ways, for example by aromatics to accompany fish and cheese. Finally, to fully enjoy the benefits of fennel seeds, they can be consumed in herbal tea. But do not exceed 7 g of fennel seeds per day!

And you, which do you prefer? Are you more sensitive to the benefits of pumpkin, chia or sunflower seeds? Tell us in the comments.