Are chia seeds healthy? What are you good for? Seeds are not nearly as widely represented in our current diet as they should be. They are little nutrient bombs with a high content of a variety of valuable microbuilding blocks. Vitamins, minerals and essential amino and fatty acids that we need every day to maintain good health and well-being. We introduce you to 8 seeds that will support you and can be easily integrated into any nutritional plan. You should always buy healthy seeds of organic quality in order to fully exploit their benefits. Try it and feel good.
Healthy seeds to enrich dishes
Are chia seeds healthy? What are they good for?
Chia seeds contain proteins, omega-3 fatty acids for good heart health and antioxidants that fight free radicals in the body. They are packedwith mineralssuch as iron, calcium, magnesium and zinc. Just 10 grams, which is around 2 tablespoons per day, contributes to the natural supply of these nutrients. You can use the small black seeds whole or ground in a variety of ways. For example, you can soften them in water or yogurt and add them to muesli or make a pudding dessert out of them. You can also enrich vegetables with chia seeds.
Flaxseeds should not be missing from any diet
Just two tablespoons of flaxseed per day will provide you with 6 grams of fiber and 4 grams of protein. But that's not all, because they also contain omega-3 fatty acids, alpha linolenic acid and lignan, a substance that can have an anticarcinogenic effect, i.e. protect against cancer. Using flax seeds every day is easy: you can use them in muffins or in bread if you bake yourself. You can also add flax seeds to salads, yogurt, smoothies or even soups.Ground flax seedscan even serve as an egg substitute. To do this, simply mix a tablespoon of it with 3 tablespoons of warm water. Tip: The nutrients in linseeds can be absorbed more fully by the body if they are ground. Grind them fresh before use to achieve the best possible utilization.
Pomegranate seeds as fruity vitamin C bombs
Pomegranate seeds are the red fleshy seed coats of the pomegranate that resemble small red jewels. These gems are very high in vitamin C and fiber. They are a rich source of antioxidants in the form of polyphenols such as flavonoids, tannins and anthocyanins, also known as leaf blue. The fruity seeds are suitable as low-calorie snacks and you can use them in salads or yoghurts. You can also use it to make delicious jam.
Healthy seeds: Use as a side dish
Quinoa, healthy side dish for lunch
Quinoa is a so-called pseudograin and is gluten-free. It has a protein content of 15 percent, i.e. almost 15 grams of protein per 100 g of quinoa, and is one of the most protein-rich side dishes that you can conjure up for lunch. It isrich in amino acids, has a high vitamin E content and contains the antioxidant quercetin. Serve quinoa instead of rice or pasta as a side dish for lunch or dinner. Quinoa is also very tasty in salads with its nutty taste and can also be cooked and used in the morning as breakfast muesli with fruit.
Wild rice instead of polished rice
Wild rice is actually seeds, more specifically grass seeds. Its nutritional protein content is higher compared to other whole grains and it has 30 times more antioxidants than white rice! Wild rice is high in fiber and rich in magnesium, folic acid, phosphorus, manganese, zinc, vitamin B6 and niacin. You can always replace wild rice with white rice or use it as a healthy addition to soups and salads.
Nibble directly or as toppings for dishes
Pine nuts, the kings of amino acids
Pine nuts contain all amino acids, vitamins B1, B2, B3, vitamins A and E as well as the minerals copper, iron, manganese and phosphorus. You can use the small nutrient bombs in salads, yoghurts, muffins, in snack mixes or in vegetable dishes. The monounsaturated fatty acids it contains can help lower blood cholesterol levels and thus maintain heart health.
Pumpkin seeds, would you have thought?
About 30 grams of pumpkin seeds can cover up to 16 percent of your daily iron needs. The same amount also brings 5 grams of fiber. They are a good source of amino acids, proteins and omega-3 fatty acids and contain zinc and magnesium. Derived from traditional knowledge, they were also used as an antiparasitic agent and thus helped to cleanse the body.
Hemp seeds on the breakfast table
Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids, which protect heart health. Just 2 tablespoons of hemp seeds contain 10 grams of easily digestible protein. They have a slightly nutty taste and can simply be nibbled or sprinkled on salad or yoghurt.
