Why you should eat seeds, kernels and nuts!

A balanced diet includes seeds, seeds and nuts. Whether flaxseed, almonds, sesame seeds or chia seeds: You should underestimate these foods, because the little things have it all.

Nutritional values ​​of seeds, kernels and nuts

100 grams of flaxseed have 372 kcal and 31 grams of fat.

100 grams of almonds have 576 kcal and 49 grams of fat.

100 grams of sesame seeds have 573 kcal and 50 grams of fat.

100 grams of chia seeds have 486 kcal and 31 grams of fat.

What makes you so healthy?

Seeds, kernels and nuts are rich in fiber. That's good for digestion. They are full of vitamins, minerals and unsaturated fatty acids (omega-3, omega-6 and omega-9). The healthy, unsaturated fatty acids are not only in fish. They reduce the risk of diabetes and even cancer. They lower cholesterol and they just make you fit. Every seed, every kernel and every nut in their own way.

Chia seeds

The seeds are pretty much THE superfood right now. But very few people know what this is about. Chia seeds come from Central America and have been a staple of the Maya thousands of years ago. The word Chia means "strength" and the seed helps with various complaints. From diabetes and high cholesterol, heartburn and irritable bowel syndrome to thyroid disorders - Chia can help.

In fact, 100 grams of chia seeds have more than twice as many omega-3 fatty acids than the same amount of salmon. And they also have almost as much protein as salmon. Chia seeds also contain a great deal of magnesium, about twelve times as much as in broccoli, for example. They contain three times more iron than spinach and five times more calcium than milk.

Most recipes use the so-called chia gel. To do this, take chia seeds and let them swell in water for at least ten minutes. The resulting porridge-like mass has, apart from all vitamins, minerals and healthy fats, an additional effect: it promotes digestion and keeps the intestines fit.

linseed

Flaxseed are mainly known in a rotten form because of their digestive effect. Similar to chia seeds, they swell in the body four to eight times their actual size. But there is much more in the small dark brown shiny seed.

Flax seeds are full of fiber, rich in omega-3 fatty acids, especially linoleic acid, and lignans (which are antioxidants). This concentrated power of nutrients is said to prevent cancer. Indeed, studies have shown that regular consumption of flaxseed can reduce cancer risk by more than 30 percent.

Sesame

In sesame, linoleic acid dominates in unsaturated fatty acids. It regulates cholesterol levels. In addition, sesame contains a lot of lecithin, which boosts the metabolism. The extremely high calcium content is good for the bones and with regular consumption sesame protects the heart, lowers the blood pressure and strengthens the skin and hair.

Sesame seeds can be black or usual golden yellow. In the kitchen, sesame is often used in its natural form and sprinkled over roasted seeds over dishes. But also as oil sesame is used in cooking. Here it is important, however, not to overheat the oil because of the many unsaturated fatty acids. It is therefore especially suitable for salads.

Almonds

Almonds are also very fat. Nevertheless, they are considered an ideal snack for anyone who wants to lose weight. And that despite the many calories. That's because so many healthy, unsaturated fatty acids are in almonds. But there are many more reasons why almonds are part of every diet.

Almonds are rich in minerals such as calcium, magnesium and copper and contain large amounts of vitamins B and E. Those who regularly eat almonds (about 60 grams per day) reduce their risk of diabetes, strengthen their bones and protect themselves from cardiovascular diseases. Diseases and high cholesterol.

A look at the nutritional value of seeds, kernels and nuts clearly shows: low-calorie and low-fat is different. Nevertheless, these foods are extremely good for you - even if you want to lose weight.