2024-05-10 05:10:00
Often relegated to the status of a simple garnish, seeds are true nutrient concentrates with a variety of health benefits. Focus on 4 very interesting varieties – squash, flax, chia and sesame – and their amazing benefits, illustrated by Laetitia, naturopath and micronutritionist.
Pumpkin seeds: anti-aging and “hormone-regulating” benefits.
With their oval shape and green color, pumpkin seeds are as good for your health as they are for your taste buds. Here are their main “wellness” benefits:
1. Rich in complete plant proteins
17 amino acids including the 8 essential: pumpkin seeds are an excellent source of plant-based proteins, suitable for vegetarians or to change intake.
2. A cocktail of vitamins and minerals
Vitamin E, K, B, zinc, magnesium, copper… Pumpkin seeds are full of essential micronutrients for optimal health.
3. Omega-3s are anti-inflammatory
Their richness in alpha-linolenic acid (ALA) makes them anti-inflammatory and protective allies of the heart and brain.
4. Anti-aging antioxidants
Vitamin E, carotenoids, beta-carotene… These molecules help to fight against premature aging of cells.
5. Fiber for peaceful digestion
Its fibers regulate transit, appetite and help control blood sugar and cholesterol.
6. Support against hormonal disorders
Acne, hair loss, PCOS in women, prostate problems… Pumpkin seeds act against these imbalances thanks to zinc and certain unique compounds.
The advice of the naturopath : to nibble plain (not grilled) as a snack, to sprinkle on your dishes and salads… Let a small handful a day to take advantage of all their benefits!
Flax seeds: queens of intestinal and hormonal balance
Blonde or brown, little flax seeds are real nutritional bombs. Here’s what they can do for you:
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1. Remineralize the body
Calcium, magnesium, iron, zinc… Flax seeds provide you with many minerals that are essential for bone health, heart health, brain health…
2. Regulate transit using fibers
Its insoluble fibers, which dissolve on contact with water, are a great anti-constipation ally!
3. Soothe hormonal disorders
Hot flashes, irregular cycles, reduced libido… Flax seeds gently regulate the discomfort associated with female hormonal variations. In men, they help preserve virility.
The naturopath’s tip : to release all their benefits, remember to always eat them crushed (ideally fresh, otherwise keep refrigerated for a maximum of 3 days). Start with 1 tablespoon per day, add to your dishes.
Chia seeds: allies for slimming and digestion
Despite their small size, chia (or “chía”) seeds are also full of nutritional treasures. Find out which ones:
1. Fibers that control transit
Its soluble fibers form a gel that helps fight against constipation but also diarrhea. Enough for a peaceful transit!
2. Omega-3s are anti-inflammatory
Like flax seeds, chia seeds are rich in omega-3 fatty acids, valuable for cardiovascular and brain health.
3. Antioxidants for better longevity
Flavonoids, phenols … Their antioxidant compounds help in the fight against premature aging of cells.
Recipe ideas from the naturopath : unlike flax seeds, chia seeds can be eaten whole. You can sprinkle them on your salads, soups, smoothies… Or make a delicious “chia pudding” by letting them swell in a liquid (vegetable milk, fruit juice, etc.). It’s up to you to share your best recipes in the comments!
Sesame seeds: mineral concentrates and antioxidants
With their special taste, sesame seeds also offer their share of health benefits. Here they are:
1. A mine of essential minerals
Calcium, iron, zinc, selenium… Sesame seeds provide you with minerals that are often hard to find in modern diets.
2. Specific antioxidants
Sesamin, sesamol… They contain unique antioxidants that help protect the body from oxidative stress.
3. Fiber for easier digestion
Like flax seeds, its insoluble fiber helps regulate transit, appetite, blood sugar, etc.
The good natural reflex : sprinkle your dishes with sesame seeds to enjoy them simply. You can also eat them in puree form (tahin), delicious on toast or in hummus. Here again, beware of trouble: throw them away at the slightest suspicious smell!
My naturopath’s advice on choosing your seeds wisely
To get the most out of the health benefits of seeds, it is essential to choose and store them carefully:
- Choose seeds of organic, untreated quality.
- Avoid roasted seeds, whose fragile fatty acids have degraded.
- Store them in an airtight jar, away from light and heat.
- Eat them quickly when the packet is opened.
- Grind flax seeds just before consuming.
- In case of digestive problems (bloating, discomfort, etc.), introduce them gradually.
You will understand: squash, flax, chia, sesame… It would be a shame to deprive yourself of the amazing health benefits of these little seeds! So it’s up to you: share with us in the comments the best recipes and tips to integrate them into your daily life. Your body will thank you!
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