In recent years, seeds have gained popularity for their wealth by vitamins, minerals and other nutrients that affect the various functions of the body.
They not only promote their physical and mental well, but they are also easy to add every day. Their versatility allows them to easily include them in various dishes, from salads to bread and yogurts.
Among the widespread variety of available seeds there are some that stand out in their high calcium content, which makes them effective allies to strengthen bones, treat osteoporosis and reduce the risk of diseases
What seeds are full of calcium that help strengthen the bones?
Sesard seeds are a rich source of protein, vitamins, fat, calcium, fiber and minerals, which makes them an excellent ally for integral health.
Initially, from the tropical regions of Africa and Asia, these seeds have become an integral component in many cuisines and healthcare practice around the world.
With a slightly nutritious aroma and crispy texture, sesame seeds not only enhance the taste of food, but also appreciated by their nutritional and medicinal properties.
Sesame seeds contain several nutrients that directly affect the body.
What diseases prevent sesame seeds?
The absorbing sesame seeds can regularly give a series of health benefits thanks to its rich nutrient composition. Here are some of the most noticeable advantages:
Rich in nutrients:
Sesard seeds are an excellent source of important minerals, such as calcium, magnesium, iron and zinc, which are vital for maintaining strong bones and a healthy immune system.
High in antioxidants:
They contain antioxidants, such as szamin and sesamolin, which help to fight with damage to free radicals and can reduce the risk of chronic diseases.
Promote digestive health:
The fiber present in sesame seeds helps to improve digestion and prevent problems such as constipation.
Cardio -vascular advantages:
Healthy fats and antioxidant compounds in sesame seeds can help reduce cholesterol levels and improve heart health.
Anti -inflammatory properties:
Natural compounds in sesame seeds have anti -control properties that can help reduce inflammation in the body.
Other advantages of sesame seeds
These small foods are full of necessary nutrients that help maintain the body in balance and improve the general wells.
- They improve mental health: including sesame seeds in the diet, helps prevent anxiety, stress and depression.
- They improve physical and mental performance: these seeds have many proteins and amino acids, such as methaon, cysteine and tripophanes.
- They protect the health of the teeth: their high calcium content can help strengthen the enamel of the teeth.
- They protect the health of the liver. Cezamin has anti -inflational, antioxidant and antifibibral properties that help protect the liver function.
- They take care of the skin: vitamins A, B and E, linoleic acid, palmitic acid and amino acids present in sesame seeds make them an excellent ally for health and the appearance of the skin.
How to add sesame seeds to a diet?
The inclusion of sesame seeds in the diet is a great way to turn on nutrients and improve complex health. Experts recommend taking a daily dose of 30 grams.
Some options add them to food:
- Salads
- Soups
- Bakery.
- Confectionery.
- Tahini
Various methods, such as soaking, fermentation, germination and cooking, help reduce the presence of substances known as antinutrients present in sesame seeds, and thus use nutritional components.
Calcium medical benefits
Calcium is vital for much greater than bone health. Among its main advantages:
- Strengthen the bones and teeth, preventing fractures and diseases such as osteoporosis.
- Improve cardiovascular health, promote blood circulation and regulation of blood pressure.
- Prevent hemorrhage by participating in the formation of clots.
- Reduce the risk of kidney calculations, reducing the absorption of oxalate in the intestines.
- Save muscle function, ensuring the correct contraction and relaxation of muscles.
- Promote the prevention of colorectal cancer, connecting toxic substances in the intestines and reducing the formation of adenoma.
- Maintain the balance of blood pH, especially in situations of metabolic acidosis.
How much calcium should be consumed per day?
The recommended daily amount of calcium varies depending on the age and stage of life:
| Age | Recommended amount |
| From 0 to 6 months | 200 mg |
| From 7 to 12 months | 260 mg |
| 1 to 3 years old | 700 mg |
| 4 to 8 years old | 1000 mg |
| From 9 to 18 years old | 1300 mg |
| From 19 to 50 years old | 1000 mg |
| Men from 51 to 70 years old | 1000 mg |
| Men 70 years old and older | 1200 mg |
| 51 -Awing women | 1200 mg |
| Pregnant and babies (up to 18 years old) | 1300 mg |
| Pregnant and babies (from 19 to 50 years old) | 1000 mg |
