7 fiber-rich seeds that help regulate the gut

Sesame, flaxseed, pumpkin and sunflower are some examples of seeds rich in fiber
Sesame, flaxseed, pumpkin and sunflower are some examples of seeds rich in fiber

Often known as a complement to healthy eating, fruit and vegetable seeds have incredible properties. Some are even able to regulate and balance the body’s functions, and are often associated with good digestion. For this reason, we have prepared a list with 7 seeds rich in fiber that help regulate the intestine and deserve a special mention. Read it!

1. Chia is rich in omega 3

With about 34 g of dietary fiber in a single 100 g serving, chia is one of the main ingredients in the seed diet . It provides the feeling of satiety, helps you lose weight in a healthy way, reduces swelling and facilitates digestion. In addition to being rich in omega 3, vitamins A and B and minerals such as calcium, iron and magnesium. To consume it, you can add small portions of the food in juices, vitamins, yoghurts, bread and cake recipes and leaf salads.

2. Flaxseed is an ally of the heart

Flaxseed is a seed combined with the health of the heart and intestine. It has 33.5 g of fiber in each 100 g serving and is also one of the richest sources of omega 3, 6 and 9 ( in the case of golden flaxseed ). Its best form of consumption is ground seed (to facilitate the digestive process). It can be added to salads, juices, breads, cookies and cakes (mainly through flaxseed flour).

3. Pumpkin seed has iron and magnesium

Pumpkin seeds have numerous nutritional properties: they have approximately 18 g of fiber in a 100 g serving, are rich in omega 3, vitamins A, B and E, minerals such as iron and magnesium and antioxidants. Because they are extremely versatile in the kitchen, you can make several pumpkin seed recipes , such as breads, cookies and pasta or meat sauces.

4. Sesame is a protein seed

Known as the seed that sits on top of hamburger bread, sesame is a good source of fiber (12 g in a 100 g serving), protein and iron . It also has vitamins B1, B2 and E in its composition, contributes to the proper functioning of the intestine (mainly for people who suffer from constipation ) and improves the elasticity of the skin.

5. Mustard seed has thermogenic properties

Mustard seeds are one of the thermogenic foods that you should include in your diet. Because they are digested by the body more slowly, they assist in the weight loss process and still have a good amount of fiber (12 g in a 100 g portion) that promote the feeling of satiety and improve intestinal health. In addition, they are also rich in vitamins A, C, E and K and other nutrients that help make the body more resilient .

6. Sunflower seed protects the immune system as an antioxidant

Sunflower seeds have about 9 g of fiber per 100 g portion of the food. It is also a source of selenium (a mineral that helps defend the body against colds and flu, protecting the immune system), vitamin E and antioxidants.

7. Quinoa can be used in sweet and savory recipes

Quinoa is a versatile seed with a high nutritional value: it has 2.3 g of dietary fiber (per 100 g portion) and good doses of riboflavin (vitamin B2), which is essential for the metabolic process. It is usually added to sweet and savory foods – such as kibbeh, tabbouleh, breads, pasta, biscuits and fruit salads – and is added in the form of flour, flakes or cooked grains.





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