Seeds are a concentrated source of essential nutrients for the human body. These little natural wonders are packed with vitamins, minerals, fiber, antioxidants and healthy fats that contribute to overall wellness and reduce cholesterol. Their regular consumption can improve digestion, strengthen the immune system, and promote cardiovascular health. In addition, the seeds can be an excellent addition to vegetarian or vegan diets. Chia or flax seeds are also noted for their anti-inflammatory and antioxidant properties, helping to protect the body against various diseases and help reduce cholesterol.
The European Food Information Council explains that “seeds are (botanically speaking) encapsulated embryos of flowering plants. Examples of commonly consumed seeds (nutritional definition) are flaxseeds (linseed), poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds and chia seeds”. These seeds offer numerous health benefits, and their inclusion in the daily diet can have a positive impact on various bodily functions. For example, chia seeds are an excellent source of omega-3 fatty acids; pumpkin seeds are rich in magnesium; and sunflower seeds are a great source of vitamin E. They are also an excellent choice for controlling body weight. They are also an excellent choice for controlling cholesterol, as many of them contain unsaturated fatty acids that promote healthy cholesterol levels. Their high fiber content contributes to the regulation of intestinal transit and improved digestion.
The advantage of this food to regulate cholesterol
Chia seeds
According to the Clínica d’Endocrinologia y Nutrició de Barcelona, “chia seeds are very rich in essential fatty acids: omega3 and omega6. These are fatty acids that cannot be manufactured by our body and, therefore, must be ingested through food. Some of the functions of these fatty acids are: prevention of cardiovascular diseases, reduction of cholesterol levels, lowering of blood pressure, improvement of the health of the nervous and immune system, etc.”.
They are also rich in fiber, which helps improve digestion and regulate blood sugar levels. They are known for their ability to absorb large amounts of water, which makes them an excellent ally for hydration.
Benefits of these seeds
- Reduction of inflammation.
- Improves digestion and intestinal health.
- Control of cholesterol and glucose levels.
Pumpkin seeds
Also known as pepitas, this variety is an excellent source of magnesium, iron, zinc and protein. Harvard University states that “they are one of the best natural sources of magnesium, a mineral important for keeping blood pressure under control. They are also a good source of other minerals, unsaturated fats and fiber.”
Their zinc content is especially important for immune system health and cell regeneration. These seeds are also rich in antioxidants that can help prevent premature aging of the skin and other organs.
Benefits
- Improves the immune system.
- Contributes to bone and muscle health due to magnesium.
- Promotes cardiovascular system health.
Flaxseed (or flaxseed)
Flaxseeds are one of the best plant sources of omega-3 fatty acids and fiber. A study in Healthcare magazine explains that “because flaxseed contains many essential nutrients, such as lignans, omega-3 fatty acids, dietary fiber, vitamins and minerals, it has been classified as a ‘superfood’, that is a naturally occurring food with numerous bioactive components and many health-promoting benefits.”
Lignans are compounds that have antioxidant properties and can help regulate hormones. These seeds are particularly beneficial for digestive health, acting as a mild natural laxative and promoting bowel regularity.
Benefits
- Improved intestinal health.
- Reduced cardiovascular risk.
- Cholesterol control.
Sunflower seeds
They are very nutritious and are full of vitamin E, a powerful antioxidant that protects cells. They are also a good source of protein and fiber. These seeds benefit the cardiovascular system, helping to reduce cholesterol levels and improve blood circulation.
Benefits
- Antioxidant action due to vitamin E.
- Improves cardiovascular health.
- Helps control cholesterol.
Sesame seeds (sesame)
A study in the journal Nutrients explains that sesame seeds are rich in protein and lipids and have many health benefits. They have antioxidant, cholesterol-lowering, blood lipid-regulating, liver and kidney-protective, cardiovascular system-protective, anti-inflammatory, anti-tumor and other effects, which have great benefits for human health.
In addition, they contain calcium, magnesium and iron, which makes them an excellent choice for maintaining bone and muscle health.
Benefits
- Improves bone health due to its calcium content.
- Antioxidant and anti-inflammatory properties.
- Promotes hair and skin health.
