Seeds are in fashion and no wonder, they are a very complete food with which you can contribute to the daily diet, carbohydrates loaded mainly with insoluble fiber, vitamins, minerals, proteins and unsaturated fatty acids and all this with just one or two tablespoons daily that you can add to any delicious recipe . All seeds are not the same and today we bring you the 4 most important from a nutritional point of view.
The best seeds for the daily diet
1. Chia Seeds
It contains 40% carbohydrates, of which most is insoluble fiber. The remaining 10% is soluble fiber and essential starches. It is rich in proteins, minerals such as calcium, boron, potassium, iron, manganese, magnesium, zinc and copper . Among the vitamins it contains are A, B1, B2, B3, C and E. Its main importance is in its contribution of calcium and omega 3, which is why it is used to strengthen bones.
How to consume Chia seed
Chia seed can be added to any dish. It is very common to add a tablespoon to oatmeal, smoothies, soups, salads and yogurt. However, there are no limitations regarding the dish that can be placed on it, any cooked or raw dish is ideal.
sesame seed
Sesame is a plant from which its seed called sesame is used. It contains a high amount of protein, essential amino acids, a high level of fiber and unsaturated fats. Its consumption ensures a high intake of calcium, iron, and zinc. It is recognized as an ideal seed to block cholesterol in the intestinal area (up to 15%) due to its high phytosterol content. It is considered the vegetable oil with the greatest antioxidant power.
How to consume sesame seed
It can be used as sesame oil, as pasta or puree to accompany bread or any other food, it can be sprinkled on salads and bread. At Casa Perris we have two types of sesame seeds: raw or toasted
flax seeds
Also known as linseed. 80% of its composition are unsaturated fatty acids, it contains omega 3, 6 and 9. 30% of its composition is dietary fiber with 1/3 soluble fiber. Contains proteins, carbohydrates, magnesium and calcium.
How to consume flax seed
It can be consumed raw, although flaxseed is used as linseed meal and linseed oil. It is also used as a light laxative. It is widely consumed among the vegan community, typically added to salads.
Poppy seeds
Poppy seeds come from the opium plant, also known as poppy. The cultivation of this plant is restricted, due to the presence of the alkaloid it contains (psychoactive effects). However, poppy seeds are free of alkaloids. It is recognized as an ideal seed to strengthen the immune system and thus avoid diseases, since it contains high values of vitamin C and E.
How to consume poppy seed
Poppy seeds are usually used to decorate bakery products such as bread, for example, and it is very common to find them in recipes for sweets and desserts. You can also add a tablespoon to yogurt or smoothies.
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