The seeds have gained space in healthy diets, among other things, thanks to the fact that they are a source of healthy fats, provide protein, generate satiety, contain antioxidants and are rich in fiber and minerals such as calcium, zinc and magnesium, just to mention a few.
The list of seeds that can be included in a balanced and balanced diet is long. To take care of the body’s health, there are flaxseed, chia, hemp, sesame and pumpkin, as well as sunflower, which are also known as “pipas”.
This food stands out for its high content of healthy unsaturated fats, proteins, fibers and vitamin E, among other compounds. One of the main benefits attributed to them is that they are antioxidants, which is why they help keep cells healthy, as well as slow their deterioration, according to the portal El Poder del Consumidor.
They are said to help control blood cholesterol. Its richness in monounsaturated (good) fats is what helps this little food exert a benefit around cholesterol, since it prevents this substance from accumulating on the walls of the arteries, preventing the development of cardiovascular diseases.
“Likewise, the high level of micronutrients, antioxidant vitamins, folic acid, and fibers enhance this cardiovascular protective effect by caring for cells, lowering blood pressure, and regulating blood sugar,” says the health and wellness portal Tua Saúde.
In the same way, being rich in protein, these seeds help to increase muscle mass. Two tablespoons have five grams of protein and can be included in everyday meals, says the aforementioned source.
Being a source of minerals such as manganese, calcium, copper, phosphorus and selenium, they are ideal for promoting and caring for bone health. In this sense, calcium is key to help maintain healthy bones. “An adequate level of this mineral in the body over a lifetime can help prevent osteoporosis,” says the US National Library of Medicine.
It is also remarkable the amount of iron they have, which helps combat conditions such as anemia; and potassium, which regulates the activity of the nervous system, according to an article in the journal The vanguard, from Spain.
Rich in vitamin E
One of the main properties of these seeds is that they are rich in vitamin E, a powerful antioxidant that protects body tissue from damage caused by substances called free radicals., which, according to the aforementioned Library of Medicine, can damage cells, tissues and organs. They are also believed to play a role in certain conditions related to the aging process.
Cells also use vitamin E to interact with each other and help them carry out many important functions. Similarly, this nutrient plays a key role in keeping the immune system strong once morest viruses and bacteria, in order to form red blood cells and allow the body to better use vitamin K.
These seeds can be consumed mixed in vegetable and fruit salads, in smoothies or juices. When eaten regularly and as part of a healthy diet, this small food also helps to combat constipation due to the amount of fiber in its composition.
This occurs because intestinal transit time decreases and fecal volume increases. Two tablespoons of sunflower seeds have regarding 2.4 grams of fiber, says Tua Saúde.
Finally, this food would help improve mood. According to the Direct to the palate portal, this is because they contain many amino acids, including tryptophan.. This substance is a precursor of serotonin, which when lacking in brain chemistry is related to episodes of obsession or depression.
