Chia seeds
Small, inconspicuous chia seeds are a real treasury of omega-3 fatty acids that play a key role in reducing inflammation and lowering the level of “bad” LDL cholesterol. High fiber content supports digestion, and minerals – such as magnesium and calcium – help keep a healthy heart and bones. Chia absorbs water great, creating a gel consistency that makes porridge even more creamy.
Basil seeds
Although less popular than chia, basil seeds have similar properties – they contain fiber, omega -3 fatty acids and antioxidants. They support digestion, regulate blood sugar and have anti -inflammatory. By adding them to porridge, we will enrich breakfast with valuable ingredients supporting the circulatory system.
Pumpkin seeds
Rich in zinc, magnesium and healthy fats pumpkin seeds help reduce cholesterol and support the work of the heart and nervous system. The Tryptophan contained in them improves mood, and phytosterols help in regulating the level of lipids in the blood. They are also a rich source of vitamins: A, B6, C and E. In addition, they have a slight crunchiness that goes well with cream porridge.
Sunflower seeds
This is a real vitamin bomb – sunflower seeds are one of the best sources of vitamin E, a strong antioxidant that protects the heart and blood vessels. They also contain linoleic acid, which helps reduce LDL cholesterol, and the phytosterols present in them support heart health.
Sesame
Sesame is not only a tasty add -on, but also a source of lignans that have antioxidant properties and help in regulating cholesterol. In addition, it contains calcium, magnesium and zinc, which strengthen the bones, support the nervous system and improve the condition of the heart.
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Improving heart work
All these seeds contain healthy unsaturated fats that help reduce the level of “bad” cholesterol and support the elasticity of blood vessels. Thanks to this, the heart works more efficiently, and the risk of atherosclerosis and hypertension decreases.
Cholesterol regulation
Fitosterols present in pumpkin, sunflower or sesame seeds effectively reduce LDL cholesterol, which helps protect against cardiovascular disease. In addition, fiber present in seeds supports the excretion of excess cholesterol from the body.
Vitamins and minerals
These seeds are also a source of valuable vitamins and minerals. They will help us deliver to the body:
- magnesium and potassium – help regulate blood pressure and support the work of the heart,
- zinc – strengthens immunity and improves the condition of the skin,
- calcium – supports healthy bones and teeth,
- vitamin E – protects cells against oxidative stress and improves skin condition,
- vitamin A – affects the process of vision, strengthens the immune system and improves skin and hair condition,
- vitamin B6 – regulates the work of the nervous system, improves mood,
- Vitamin C – protects against free radicals, reduces blood pressure.
Digestive system support
Thanks to the high fiber content, the seeds improve intestinal peristalsis, regulate blood sugar levels and support the maintenance of normal body weight. Regular consumption of seeds can help avoid digestive problems such as constipation.
Anti -inflammatory and antioxidant effect
Seeds, especially chia, sesame and sunflower, contain antioxidants that neutralize free radicals responsible for the aging of the body and the development of chronic diseases. In addition, omega-3 acids help reduce inflammation in the body.
Adding seeds to the morning porridge This is one of the simplest ways to enrich the diet with valuable nutrients. We can also sprinkle with salads and soups – sesame or pumpkin seeds blend well with vegetables.
Another idea to include seeds in a daily healthy diet is Preparing smoothie with the addition of chia seeds or basil – They thicken the cocktail and give it nutritional values. They can also be used as bread sprinkles – Sunflower and sesame seeds taste great on homemade bread. Chia seeds are also perfect pudding base – After soaking in milk or vegetable drink, they blend well with, for example, the Mango pulp, creating a healthy and filling dessert.
It can only significantly improve our health. They provide valuable nutrients that support the heart, regulate cholesterol and strengthen the body. It is worth including them in your daily diet to enjoy better health and well -being.
Source: NowowoPuje.pl
