Las seeds and nuts They are two food groups that, in general, are not given the importance they deserve. Especially the seeds, which concentrate many very valuable nutrients beneficial to health.
Flax seeds, chia seeds, pumpkin seeds or sunflower seeds are just some of the seeds that we can easily incorporate into the diet. For example, you can dress your salads with a handful of pumpkin seeds, not only do you give them a different touch and a different texture, you are also providing protein, fiber, iron, magnesium, potassium, zinc and selenium. They also combine very well with a low-fat natural yogurt, along with some red fruits, for example. There you have a different, nutritious and very healthy breakfast or snack.
Nutritional treasures
Both seeds and nuts, specifically walnuts, should be part of a complete, healthy and balanced diet. This is stated by experts such as Dr. Mauricio González Ariasspecialist in Internal Medicine and Emergency Medicine from New York Medical College and in Obesity Medicine from the American Board of Obesity Medicine. The doctor, also known online as Dr. Mau, is one of the influencers of medicine most followed on the internet, stands out in one of his latest publications 5 effects of regularly eating seeds and nuts.
Cardiovascular and digestive health
Although the most important thing for the doctor is that the moderate and frequent consumption of these foods affects a possible reduction in the risk of developing heart disease, and even premature mortality, Dr. Mau points out five effects of consuming seeds and nuts on people’s health:
1. Reduces the inflammatory load. As the doctor explains in the video, studies have shown that taking at least 30 g of seeds a day can reduce levels of C-reactive protein and interleukin 6 (markers of subclinical chronic inflammation).
2. Improves arterial health. Both seeds and nuts have an excellent profile in terms of healthy fats. They have large doses of monounsaturated and polyunsaturated fats.
Loading video: How to take flax seeds for constipation
How to take flax seeds for constipation
3. Delays aging. This is due to its antioxidant content. Both seeds, nuts and dried fruits, in general, contain phenolic acids, tocophenols and polyphenols. These substances are associated with lower oxidative stress, which translates into a notable power to stop premature deterioration of tissues and organs.
4. Modulates the lipid profile. According to the doctor, there are studies that show that the consumption of seeds and nuts can help keep stable, and even reduce, LDL cholesterol (the bad one), and raise HDL (the good one). Which, ultimately, translates into a reduced risk of developing diseases related to cardiovascular health, such as obesity or hypertension.
5. Finally, according to the doctor, “although it is still very theoretical, it is believed that the constant and frequent consumption of nuts and seeds can lead to upregulating the expression of genes that are associated with inflammatory load and lower oxidative stress.”
How to incorporate seeds and nuts into your diet
One of the easiest ways to include seeds in your diet is as topping in a yogurt. It’s a practical and delicious way to do it, and perfect for a breakfast, snack or mid-morning snack. If you also add pieces of fruit, in addition to being healthy it will be very tasty. For inspiration, you can take a yogurt with kiwi, chia and honey. Another option is yogur, poppy seeds and strawberry pieces.
In the case of the walnutsyou can put a handful in one tomato salad, with a few pieces of fresh cheese, a splash of extra virgin olive oil and another of Modena vinegar. To make it more complete, you can also add a handful of sunflower seeds.
Another healthy suggestion to incorporate nuts into your daily diet would be to include them at breakfast. Prepare some porridge with banana, honey, cinnamon and walnuts. A great way to start the day with energy.
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