Nutrition Diets

Oily Seeds, tiny helpers for our well-being

Oily Seeds, tiny helpers for our well-being

by in Nutrition - Diets

last updated: September 02, 2016

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A small amount of oily seeds included in your diet every day offers many benefits, of which few people are aware

Thanks to several studies, the benefits of oily seeds on our diet have been confirmed for several years.



Oily seeds are small foods with a high content of nutrients:

Few people are aware of the benefits just a small amount of these seeds can have on your daily diet.

Why include oily seeds in your diet?

First of all, oily seeds are a source of mineral salts such as iron, magnesium, potassium, and enzymes and trace elements such as selenium, copper and zinc, very useful in helping the body carry out its functions.


They are also rich in protein, vegetable fibre and essential fatty acids, that help the body to prevent certain diseases.

Many of them also contribute to the adjustment of the sugar and cholesterol levels in the blood.


Consuming at least a spoonful of seeds a day, in addition to fruit and vegetable consumption, is a big step toward ensuring the ideal intake of necessary minerals.

They can be added to recipes without changing the taste, and bringing great benefits for your well-being!


Oily seeds can be consumed at breakfast, by adding them to your muesli , or to salads and other foods throughout the day, for example:

  • sesame, pumpkin or poppy seeds mixed with wholemeal flour

  • sunflower or chia seeds added to yoghurt

  • sunflower or pumpkin seeds added to breakfast muesli

  • chia, sunflower or pumpkin seeds added to salad

  • hemp or pumpkin seeds for first courses. Combine the seeds to make a tasty pesto, for example.

Unlock your metabolism

It is interesting to know that eating the right amount of oily seeds may also help to speed up the metabolism and burn fat faster .

Good fats: Omega-3 and Omega-6

Like nuts, including almonds, walnuts, and hazelnuts , oily seeds also contain good fats.

Nuts: adding good fats to your diet

"Good" fats mainly refers to polyunsaturated fats: omega-3 and omega-6.

These two types of fats are essential, but unfortunately our bodies do not manufacture them, and we therefore must get our recommended allowance from food, or with omega-3 or omega-6 supplements.


As we all know, Omega-3 plays an important in the health of our heart and our immune system.

Main Omega-containing seeds

• Flax seeds

Flax seeds can be an extremely rich and effective source of this fat. These seeds are considered, together with linseed oil, among the main sources of Omega-3.

Chia seeds

Chia seeds are another seed containing a high amount of omega-3.

Chia seeds, as well as being very rich in calcium, like sesame seeds, contain 34% Omega-3 essential fatty acids.

Chia seeds also are also effective antioxidants, and are very rich in plant fibres.

Pumpkin seeds

Pumpkin seeds also have many health benefits.

Pumpkin seeds are very rich in Omega-3 fatty acids and zinc.

Nutrients that, when grouped together, have great benefits in the prevention of arthritis and osteoporosis.

Pumpkin seeds contains phytosterols, which help to lower the level of cholesterol in the blood and strengthen the body, to fight the onset of tumours.

Sesame seeds

I saved these tasty seeds for last, as they are my favourites (as a woman).

Sesame seeds are very useful because, in addition to containing important substances such as zinc, selenium, phosphorus, potassium, magnesium, vitamin A, vitamin B6 and niacin, are excellent for stimulating circulation and promoting diuresis, eliminating excess fluids.


Besides containing minerals, essential fats and proteins, seeds also contain various vitamins:

  • Vitamin A

  • Vitamin E

  • Some B-group vitamins

Sunflower seeds , for example, in addition to being useful for improving digestion, also contain copper, selenium and vitamin E, very effective and recommended for the prevention of heart disease and damage on a cellular level.

Tasty seeds

The palate always needs to have its say! Besides being excellent everyday helpers in terms of health and well-being, they are also tasty, to enrich and spice up dishes.

Never forget to include them in your diet! Your body will thank you.


So that seeds can play a beneficial role in your diet, do not exceed two teaspoons a day.

These seeds are very beneficial and rich in important nutrients, but do not forget that they are still very high in fat, so do not exceed the recommended amount!

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