The seeds have gained popularity due to their many health benefits. Whether it’s chia, flax, squash or sunflower, each type offers unique benefits. But how can we optimize their consumption without risking side effects? Here’s a complete guide to recommended amounts for different types of seeds.
Chia Seeds: A Source of Vitality
Chia seeds are known for their high content of omega-3, fiber, and antioxidants, essential for fighting free radicals and slowing cellular aging. To fully benefit from their virtues, it is recommended to consume 1 to 2 tablespoons per day, or approximately 10 to 20g. Remember to soak them before consumption to avoid any digestive discomfort.
Flax Seeds: An Economical and Powerful Alternative
Similar to chia seeds in terms of nutritional benefits, flax seeds stand out for their more accessible price. By consuming 1 to 2 tablespoons per day (10 to 20g), you will benefit from their precious omega-3, fiber, and antioxidants. For easy digestion and optimal absorption of their nutrients, consider grinding them before adding them to your dishes.
Pumpkin Seeds: Support for Your Immune System
Rich in zinc, iron, magnesium, and B vitamins, pumpkin seeds are an asset for strengthening your immunity and preventing certain chronic diseases. Integrate some 25 to 35 g (2 to 3 tablespoons) in your daily diet to benefit from their beneficial effects on your health.
Sunflower Seeds: Preserve Your Heart Health
Sunflower seeds are a valuable source of monounsaturated and polyunsaturated fatty acids, vitamin E, and phytosterols. Consume approximately 30g per day (2 tablespoons) can help reduce bad cholesterol and maintain good cardiovascular health.
Sesame Seeds: Strengthen Your Bones
Known for their high calcium content, sesame seeds support bone health and provide quality protein and heart-healthy unsaturated fatty acids. A daily consumption of 1 to 2 tablespoons (10 to 20g) is ideal for enjoying their benefits.
For a balanced intake of nutrients, consider diversifying the seeds you consume. Whether in yogurts, salads, or smoothies, varying the pleasures is the key to a rich diet that is beneficial for your health.
However, it is important to remain vigilant regarding allergies and to take care not to exceed the recommended quantities to avoid any digestive discomfort. In moderation and creativity, seeds can become a valuable ally for your daily well-being.
