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.