Seeds, according to archaeologists, formed the basis of the diet of ancient people. Rich in polyunsaturated fatty acids, fiber, complex carbohydrates and proteins, they gave vigor, stimulated activity, and allowed faster recovery from injuries. This is all that is so lacking now in the inhabitants of the metropolis. Seeds have a low glycemic index, so even if you are watching your weight, eat them for health.
What are the healthiest seeds? No, these are not sunflower seeds or even pumpkin seeds. We have selected more interesting (and useful) options for you.
Chia
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It is a type of sage eaten in Mediterranean cuisines. Chia is high in fiber, protein, bioavailable calcium, magnesium, phosphorus, and antioxidants. Like other foods rich in dietary fiber, chia seeds, due to swelling in the stomach, give a feeling of fullness for a long time and even reduce appetite. Chia change is one of the few foods that contains alpha-linolenic acid (a type of omega-3). It improves blood flow, which reduces the risk of blood clots, improves cognitive function in the brain and stimulates metabolism, which is important for losing weight.
As it is: chia is added to baked goods, smoothies, poured with coconut milk. The seeds can also be ground and used as an additive to salads.
Sorghum
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The grains of this plant have the lowest glycemic load compared to popular grains such as rice or wheat. Sorghum has a high content of various flavonoids. They heal blood vessels and are powerful antioxidants. The insoluble dietary fiber of sorghum seeds is a “favorite delicacy” for the beneficial intestinal microflora, on which 80% both health and beauty depend. In fact, these seeds are the very rejuvenating product that many dream about ─ take and use (that is, eat).
As is: Sorghum seeds can be used as regular cereals and made into cereals. Roasted and ground sorghum is used to make a drink like coffee, and sorghum flour is often mixed with regular whole wheat or rye in a 30:70 ratio and baked into bread.
Amaranth
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Its seeds contain up to 18% protein of high nutritional value, and these are our hormones and enzymes - substances that regulate the speed of all processes in the body. Amaranth contains a complex of polyunsaturated fatty acids: palmitic, linoleic, oleic. They reduce the level of general inflammation in the body. The connection between these processes and aging is obvious today. Amaranth seeds contain a very rare substance - squalene. It is necessary for the synthesis of vitamin D in the body, and also lowers blood cholesterol levels.
As is: The seeds can be boiled and added to salads or soups. Biscuits or polenta are made from flour, bread is baked.
Linen
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The ratio of polyunsaturated fatty acids Omega-3 and Omega-6 in flax seeds is optimal for a healthy diet: one teaspoon of flax seeds covers the daily requirement for omega-3 fatty acids, which normalize fat metabolism. Flax seeds will be useful for post-middle-aged women: they contain substances similar to female sex hormones, which help to regulate hormones and directly positively affect the quality of skin and hair.
As it is: the taste of flax seeds is specific, and it is unlikely that you will be able to eat them in large quantities. Add seeds a little at a time to salads, porridge, low-fat yogurt, or cottage cheese.
Black cumin seeds
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One of the few products that has a pronounced antibacterial effect, therefore it is recommended in cases where it is necessary to normalize the intestinal microflora. One of the most valuable substances in caraway seeds is thymoquinone. It keeps the immune system on alert (take note, the fall season is just around the corner).
As it is: black cumin seeds are usually used as a spice - they are added to any hot dishes, pastries, including sweet ones, and coffee and tea are also made with them.
