Do you want to add a different touch to your healthy meals? These are the 5 best seeds that you should integrate into your meals

In an increasingly aware world of what is taken to the dish, the search for healthy optionsHe became an unstoppable trend. Social networks are full of homemade recipes that reinvent classics with alternative ingredients, and organic markets are the order of the day. The meals became a mixture between creativity, flavor and well -being.

Fruits in salads, legumes in desserts and vegetables as a snack base are just some examples of how the barriers between The sweet and the salty, the healthy and the tasty. Today, more than ever, the nutritious can also be visually attractive and delicious. And in that new culinary universe, small details make a big difference.

Thus, certain ingredients, which previously went unnoticed, They began to win prominence. They provide texture, color and nutritional value without drastically modifying the taste of a preparation, they are easy to store, yield and versatile: The seeds.

The 5 best seeds

These tiny foods are full of essential nutrients such as fiber, good fats, antioxidants and minerals. And the best thing is that they do not require great preparations. You can add yogurts, soups, breads, salads or milkshakes, both raw and roasted.

In addition to being functional from the nutritional, they also provide a Aesthetic and sensory dimension To your meals. A teaspoon is enough to give crunchy texture, softness or a slightly roasted flavor to your daily dishes. Therefore, more and more nutritionists and chefs recommend incorporating them.

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1. Chia seeds

Considered a superfood, chia seeds are an excellent source of fiber and omega-3 of plant origin. They help to regulate intestinal transit, keep satiety for longer and improve cardiovascular health. They also contain antioxidants, calcium and iron.

They can be incorporated in water, milk or juices to form puddings or mix them directly into liquefied, yogurts and masses. When they hydrate, they release a natural gel that makes them an excellent Egg substitute in vegan recipes.

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2. Pumpkin seeds

These seeds, also known as Pepitas, are rich in Magnesium, zinc, healthy and antioxidant fats. They favor the immune system, prostatic health and the function of the heart. They are also linked to a better sleep quality for their tryptophan content.

You can consume them toasted as snack, add them in salads or incorporate them into homemade breads and cookies. They have a Soft and buttery flavor that combines well with sweet and salty preparations.

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3. Linen seeds

They are one of the main plant sources of alpha-linolenic acid (wing)a type of omega-3 that favors cardiovascular health. They also contain lignans, compounds with antioxidant and hormonal properties that are especially beneficial for women.

It is recommended consume them ground To take advantage of its nutrients. They can be added to milkshakes, bakeries, granars or mix them with water as an egg replacement. Its flavor is neutral, which makes them ideal for almost any type of recipe.

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4. Sunflower seeds

In addition to contributing Vitamin eone of the most powerful antioxidants, these seeds are rich in selenium, copper and unsaturated fats. They help combat cell aging, strengthen the immune system and reduce inflammation.

You can use them raw or slightly roasted To enhance its flavor. They function as healthy snack, toping for soups or salads and as part of mixtures for integral breads or homemade bars.

Sunflower seeds

5. Sesame seeds

These seeds are a concentrated source of Calcium, iron and zinc. They also contain sesamine and sesamol, unique compounds with antioxidant and anti -inflammatory properties. They are especially recommended to strengthen bones and improve metabolic health.

Can be used in your White or black versionboth whole and in the form of pasta (Tahini). They are perfect in Asian or Mediterranean dishes, and also in cookies or Budines. Its flavor is intense and slightly bitter, that’s why With little quantity it is enough.