Seeds have long been valued not only for their ability to provide energy and nutrition, but also for their its therapeutic properties and its contribution to a long and healthy life.
Thanks to their antioxidant, anti-inflammatory and cardioprotective properties, they can play a key role in disease prevention chronic diseases that affect our health and quality of life.
A handful of chia, flax, sunflower, pumpkin and sesame seeds may improve heart healththe digestive system and the brain, in addition to providing a rich source of essential fatty acids, proteins and minerals.
Chia
Starting with chia seeds, which originate from Central America, they are known to be a rich source of nutrients, especially omega-3 fatty acids, which are crucial for cardiovascular healthbecause they reduce LDL cholesterol levels.
Additionally, the soluble fiber they contain can help stabilize blood sugar, making them an ally in the management of type 2 diabetes and the associated risks, as shown in this study. Its antioxidant power combats oxidative stress, one of the main causes of premature aging.
Linen
As for flaxseeds, their high concentration of lignans, with antioxidant and anti-inflammatory properties, makes them one of the best options for preventing certain types of cancer, such as breast and prostate cancer. Some research led by Dr. Lilian Thompson of the University of Toronto has shown that women who regularly consume flaxseeds have a significantly lower risk of developing breast cancer.
This is likely because these lignans act as estrogen modulators. Additionally, the alpha-linolenic acid, an omega-3 they contain, has powerful anti-inflammatory properties, which may help reduce systemic inflammationa key risk factor in cardiovascular disease.
Sunflower
On the other hand, sunflower seeds are an extraordinary source of alpha-tocopherol, the most biologically active form of vitamin E, which protects cell membranes from free radical damage. According to one article, it also plays an important role in brain healthreducing the risk of neurodegenerative diseases such as Alzheimer’s disease.
In addition, its phytosterol content helps reduce blood cholesterol levelscontributing to better cardiovascular health. As if that were not enough, they also contain folic acid, essential for cell regeneration and maintaining DNA health, which can delay the effects of cellular aging. However, you should not abuse excess salt when consuming them, as they are often sold with. compound as a dressing.
Pumpkin
Pumpkin seeds, on the other hand, contain zinc and omega-3 fatty acids, nutrients essential for heart health and regulating the immune system. They are also rich in magnesium, which, as this study shows, is essential for a large number of enzymatic reactions in the body, including controlling blood pressure and balancing glucose levels.
As if that were not enough, its content of antioxidants and other phenolic compounds can protect cells from oxidative damage and reduce the risk of chronic diseases, such as cancer and heart disease.
Sesame
Another of the key seeds to have a long life are sesame seeds, rich in antioxidants, such as sesamol (phenol derivative) and sesamin, which not only help combat the aforementioned oxidative stress, but also have anti-inflammatory properties which may protect against atherosclerosis, a leading cause of heart disease.
A publication revealed that supplementing with this food can significantly improve the body’s antioxidant capacity, which helps prevent age-related chronic diseases, in addition to other benefits. These seeds are also an excellent source of calciumwhich promotes bone health and may help prevent osteoporosis.
Another important benefit is the ability of some of the seeds mentioned above to improve cognitive health and prevent age-related mental decline. Sunflower seeds, for example, are rich in vitamin B1 (thiamine), which is essential for brain function because it helps maintain neuronal membranes and improves communication between cells nervous
Additionally, sesame and pumpkin seeds contain high concentrations of magnesium, a mineral essential for cognitive function and memory. In fact, some research in the field of neurology suggests that magnesium may help prevent cognitive decline by improving synaptic plasticity.
