Understand the benefits of including seeds in your diet

Small, versatile, varied. Seeds are on the rise in healthy menus, not for nothing. These foods have high concentrations of fiber, vitamins, minerals, good fats and proteins. Another advantage is the ease of incorporating them into the daily diet. They can be eaten in snacks, on top of salads, mixed with fruits, shakes and also as flours in muffin or cake recipes.
It is common for nutritionists and nutrologists to suggest a mix of several seeds, so that the person consumes a greater range of nutrients, textures and flavors in the same meal. And there is, for example, a rotation among the varieties that each one has available at home. “The seed is a fertilized egg of the plant, so it has an external protection that is the bark and, inside, the micronutrients that will serve as a substrate for the plant to germinate”, explains the nutrologist Thiago Rettore. “The bark is very rich in fibers, which are essential for human beings. Already inside the seeds there are other substances, such as oils, phytates, vitamins and minerals, which have an important antioxidant action and can help in the control of cholesterol, in preventing kidney stones, protecting the heart, reducing the risk of certain types of cancer,
But, like everything in this life, there are limits to your consumption as well. Experts do not usually spend more than two tablespoons a day and the advice is to drink a lot of water daily – so that the fibers can, in fact, help with intestinal functioning. “I usually spend, for example, a tablespoon of a seed mix at lunch and one at dinner”, explains nutritionist Nina Caseload. There are also specific restrictions for each seed, according to the health conditions and intentions of each person. Therefore, it is essential to consult a specialist who can make and monitor the diet plan.

Discover some of the most popular seed varieties


Natural source of petrochemicals, omega-3 and omega-6. It is rich in protein (21%), fat (41%) and a mix of dietary fibers (28%) in addition to some vitamins and minerals, being a great source of potassium and vitamin E. It helps in controlling blood sugar levels and less fat accumulation, has good anti-inflammatory response, rich in fibers, improves weight control, cardio protective action.


Good source of protein (17%), lipids (50%) and dietary fiber (12%), in addition to antioxidants. It acts in the glycemic control, in the reduction of body weight, in the reduction of cholesterol and in the improvement of immunity. It has anti-inflammatory action.


Source of omega-3, fiber, protein and antioxidants. It is rich in protein (19%), fat (40%) and dietary fiber (30%) and some vitamins, such as B12. When placed in water, it creates a gelatinous medium, rich in soluble fibers that help in the feeling of satiety and intestinal functioning. To moisturize, put 1 tablespoon of the seed in 50 ml of water for 20 to 30 min.


Pumpkin seed

Rich in protein (30%) and fiber (6%), in addition to vitamin E and mineral salts, such as iron, zinc, manganese, magnesium, phosphorus, copper and potassium. It must be heated to improve the bio availability of some nutrients and to increase the levels of antioxidants. It can be consumed as an aperitif, oil or in the form of flour. The white version is peeled and the green version is peeled.


Sunflower seed

Very rich in antioxidants, great source of proteins (26%) and fiber (11%), in addition to vitamin B6, folic acid and vitamin E. Rich in minerals, such as calcium, copper, iron, magnesium, selenium, phosphorus, potassium, sodium and zinc and fatty acids that confer potent antioxidant action. It has antimicrobial, anti-inflammatory, antihypertensive and cardio protective value in that it reduces bad cholesterol.


Rich in fiber (28%) and with moderate protein content (11%), it also has calcium, iron, magnesium, potassium and sodium, in addition to vitamins A, B and C. It has oral antiseptic action (in the chewing of the seed) by release of its largest component, eucalyptol. It is also widely used in the control of stomach pains and abdominal cramps, as well as having an expectorant action.


It has not yet been released by An-visa, so it is difficult to access in Brazil. However, in other countries, it is on the rise, as it is an important source of vegetable protein (30%), has dietary fiber (7%), in addition to omega-3 and omega-6 and all amino acids considered essential to humans. It is also rich in vitamin E and salts and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. 

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