Seeds of various plants are real concentrates of nutrients. Cumin, dill, flax, poppy, sesame, pumpkin and sunflower seeds contain vitamins, minerals, fatty acids and protein. Including them in your daily diet helps maintain the health of the heart, blood vessels, intestines, kidneys, lowers cholesterol levels and strengthens the immune system.
Nutritionist Andriy Makovetsky explains the value of each seed and how to consume it properly.
Flax seeds are rich in omega-3 fatty acids, fiber, magnesium, phosphorus and manganese. They help lower cholesterol, support the heart and intestines. 1–2 tablespoons of ground flaxseeds are recommended daily, added to cereals, yogurts, smoothies and salads. Contraindications – exacerbation of intestinal diseases, gallbladder, pregnancy and lactation without consulting a doctor.
Cumin improves digestion, appetite and supports immunity due to its antispasmodic and anti-inflammatory properties. 1–2 teaspoons per day are enough, with food or as an infusion. Contraindicated in gastritis with high acidity and peptic ulcer.
Dill seeds lower blood pressure, have a calming effect, improve kidney function and lactation. An infusion of 1 teaspoon of seeds is recommended. Should not be used for low blood pressure and pregnancy without a doctor's permission.
Poppy seeds provide the body with calcium, iron, and magnesium, and support bones, the nervous system, and sleep. Take 1–2 tablespoons per day, added to baked goods or cereals. Not recommended for children under 2 years of age and people with certain liver diseases or allergies.
Sunflower seeds contain vitamin E, magnesium, selenium and phosphorus, support the heart, skin, hair and nervous system. Daily allowance – a handful (30–40 g). Caution for people who are overweight and have gallbladder disease.
Pumpkin seeds are valuable for men's health due to their high zinc content, supporting immunity, heart and prostate. Recommended dose is 30–50 g per day. Contraindications are gallstones and kidney stones.
Sesame is a record holder for calcium, supports bones, teeth, skin, hair and hormonal balance. Consume 1–2 tablespoons per day, roasted or ground. Contraindications – tendency to thrombosis, kidney stones, pregnancy without medical supervision.
Chia is a superfood from Latin America, rich in omega-3, fiber and calcium. It absorbs liquid and creates a gel-like consistency, suitable for smoothies, cereals, yogurts. Daily dose – 1–2 tablespoons. Contraindications – intestinal diseases in the acute stage, diarrhea, taking blood thinners.
The total daily seed intake for an adult is 30–50 g. It is important to combine different types, observe moderation, and take into account individual contraindications. For children, the intake is lower, and the introduction of seeds into the diet should be gradual.
Seeds should be stored in a tightly closed container in a cool, dark place or in the refrigerator. Whole seeds can be stored for up to a year, crushed seeds for no more than 1–2 months. It is better to buy raw, unsalted seeds and roast them yourself if necessary.
