Sunflower, Poppy, Pumpkin seeds…
You can prepare them as a main dish, grind them, or use them in small amounts as seasoning for other meals – but definitely include them in your diet!
Each seed contains essential nutrients needed for the growth of an entire plant – meaning it’s packed with nutritional value. Seeds give us energy, lower cholesterol, improve mental and reproductive functions, help with insomnia, soothe coughs and bad breath, and even slow aging!
Even though we often underestimate seeds as food and treat them as waste, they are actually one of the most nutrient-rich parts of a plant. They contain valuable materials for our health, help fight stress and aging. Seeds are used to relieve various digestive problems, including lazy bowels and intestinal issues, as well as insomnia, coughing, and bad breath.
It’s time to stop ignoring them and start adding them to your menu — regularly!
You can add them to bread or pastries, mix them into yogurt or salad.
One handful (about 100 g or 3.5 oz) of nuts and seeds provides about 600 calories, mostly from healthy fats. Seeds are an excellent source of unsaturated fatty acids, especially linoleic and alpha-linolenic acid, which belong to the group of essential omega-3 and omega-6 fatty acids. The highest concentrations of these are found in flax and pumpkin seeds (up to 25%).
From minerals, they are a concentrated source of those often lacking in modern diets, such as magnesium, calcium, zinc, and manganese.
Ideal Amount – One Handful
Sunflower seeds, flax, pumpkin, sesame, poppy, and others have become the real stars of healthy eating trends. They contain omega fatty acids that help protect the heart, brain, and blood vessels.
In addition to fat, they are rich in B vitamins, especially B6, which strengthens the nervous system and improves mood. They also contain vitamin E, which protects against free radicals, and vitamin B1, B2, B3, which boost energy, immunity, and concentration.
So even though they are small in size, seeds offer big health benefits. A small daily amount of seeds provides natural energy and long-lasting cell protection.
Seeds pumpkin, sesame, flax…improve mood and they are especially recommended for relieving unpleasant PMS symptoms. They are also good for pregnant women, providing the necessary nutrients for proper fetal development. However, no matter how healthy they are, do not overconsume because they are high in calories. The best measure is one handful of seeds per day.
Sunflower against physical and mental stress
Sunflower seeds originate from North America, where Native Americans used them in many different ways over 900 years B.C.
Sunflower seeds contain almost 23% protein. They have a high percentage of polyunsaturated fatty acids, like linoleic acid, which stimulates blood coagulation processes, and lecithin, which helps control cholesterol levels. They also have a high content of protein, carbohydrates, vitamin B group, D, and E. A larger amount of vitamin E in seeds (50 mg/100g) prevents the formation of cancer-causing free radicals.
That is why it is best to consume important fats directly from seeds. They are an excellent source of minerals and a very recommendable addition to meals during periods of increased physical or mental effort.
You can snack on them between meals, but they are also tasty as an addition to salads and bread.
Poppy seed for complete relaxation
These small, dark seeds have a mild sedative effect, relaxing the body. They are an excellent choice during periods of increased stress and also before going to sleep to help faster falling asleep.
The oldest records of poppy seed use come from Mesopotamia, where it was used for medicinal purposes, but it was also known as “hul gil,” meaning “plant of joy.” Athletes in ancient Greece used to drink mixtures of wine, poppy, and honey for health and strength. Today, people often avoid this useful and tasty seed because of fear of narcotic effects.
This fear comes from the fact that the medically known opiate, used for pain relief or as an addition to other drugs, comes from unripe poppy seed pods — during maturation, they completely lose these properties. Scientific research points out that poppy seeds slow the development of multiple sclerosis, can help protect the cardiovascular system, regulate blood pressure, and prevent blood clotting. They are often used in the treatment of skin diseases and inflammatory processes.
Their mildly aromatic flavor goes well with bread and pastries or as a filling for cookies, cakes, and pasta. They can also be added as a spice to dishes made from millet, vegetables, and various sauces served with meat and fish. And if you want to enhance their aroma, toast them before use.
SEEDS
Pumpkin Elixir for skin and hair
In addition to containing a lot of iron, 50 g of pumpkin seeds can satisfy a third of your daily iron needs, and they are key for the immune system as well as for skin and hair health. They help hydrate the skin and protect it from harmful external factors.
Basil Against inflammation
Oil from the seeds of this herb (which you can buy in the form of gamma-linolenic acid) has an anti-inflammatory effect. It supports skin regeneration, helps treat inflammation, and relieves stomach discomfort. It also promotes the circulation of blood and helps regulate cholesterol levels.
Coriander Stops excessive sweating
Coriander seeds have various beneficial effects, particularly on digestion. They support the creation of bile and help reduce sweating, thus helping you feel refreshed. You can prepare tea or use it in cooking to cool down the body.
Anise
Against insomnia and stress
Anise seeds have medicinal properties, serving as a remedy for insomnia, relieving stress, and promoting better digestion. They also add a characteristic flavor to food. In addition to helping with digestion, they can also relieve symptoms of anxiety, improve the mood, and help with sleep disorders.
Flaxseed For a healthy heart
Flax seeds contain a significant amount of essential fatty acids that are necessary for a healthy heart and blood vessels, nervous, and immune systems. They also contain fiber, which, when in contact with water, forms a gel-like substance and helps regulate digestion. These seeds are great for preventing constipation, have an anti-inflammatory effect, and are rich in lignans, which are known for their antioxidant and anticancer properties. Flaxseed oil is a great source of omega-3 fatty acids, which help lower blood cholesterol levels and reduce the risk of cardiovascular disease.
Coriander Stimulates digestion
Coriander seeds are often used in the preparation of fermented foods, especially in people who suffer from stress. These seeds promote better digestion and help alleviate bloating. You can combine them with cumin to prepare a tasty tea that will help with digestion and make your stomach feel more comfortable.
Sesame Strengthens and builds bones
These aromatic seeds, often considered a staple in ancient times, help slow down aging. Rich in essential amino acids and particularly beneficial for bone health, sesame seeds help increase the production of calcium and strengthen bones. They also provide a good source of vitamin E, which helps reduce the effects of aging and oxidative stress. Sesame can be used in many forms, such as paste or oil, and its high calcium content makes it helpful in combating osteoporosis. You can use sesame in baked goods like bread, cakes, and pastries, as well as in making soups and sauces.
Fennel Partner in the fight against cellulite
Fennel seeds, which are often used in traditional medicine, are great for reducing accumulated fat and improving skin elasticity. They help eliminate excess fluids, are rich in antioxidants, and regulate digestion. The seeds promote the reduction of fat in the body and assist in detoxifying the liver. You can use them in herbal teas, in salads, or as a spice in various dishes.
Mustard Relieves the liver and bile
Spicy mustard seeds are great for people with liver problems, as they help stimulate bile production and enhance digestion. They can also help treat digestive issues, as well as treat bloating and excessive gas. Mustard seeds can be used in pickling, salads, and cooked dishes, providing a sharp and tangy flavor.
Cumin Medicine for the stomach
Cumin seeds (Indian cumin) are an effective remedy for digestive issues. They help relieve bloating and are great for regulating stomach and intestinal function. Cumin also contains beneficial compounds that promote digestion, improve appetite, and provide a calming effect on the stomach. You can use cumin seeds in spice mixes, in teas, or add them to foods to enhance flavor.
Seeds for Cholesterol Against high cholesterol
Certain seeds are low in calories but rich in healthy fats. They can help reduce cholesterol levels, regulate blood pressure, and prevent heart disease. Some seeds are particularly rich in omega-3 fatty acids, which contribute to lowering bad cholesterol levels and maintaining good cardiovascular health. They can be added to salads, smoothies, or used to prepare delicious teas.
Quinoa
For prolonged youth
Quinoa seeds, with their pleasant taste, contain high-quality proteins, essential amino acids, and lysine, which help in collagen production and skin elasticity. They also contain magnesium, calcium, and potassium, which are important for bones and muscles. You can use quinoa as a substitute for gluten, making it an ideal food for those with celiac disease. Prior to use, quinoa should be rinsed thoroughly and then boiled for about 15 minutes. You can add it to salads, soups, and meat dishes.
Recipe for Perfect Digestion
Its most important characteristic is its ability to support proper digestion.
It helps maintain the balance of the intestinal microflora and supports the proper functioning of the digestive system. In addition to this, it is especially helpful for those suffering from stress, as it reduces the effects of anxiety and aids in better food absorption. To improve digestion, you can use herbs like cumin, fennel, or coriander in teas, or add them to dishes. These herbs promote good digestion, soothe the stomach, and reduce bloating.
RECIPES
Cream Soup with Cumin
Ingredients:
2 tablespoons olive oil
1 chopped onion
3 chopped carrots
3.5 oz (about 1/2 cup) chopped parsley root
2 crushed garlic cloves
6 cups vegetable broth
1/2 cup red lentils
1/3 cup cooking cream
2 tablespoons ground cumin
Salt, to taste
Black pepper, to taste
Instructions:
In a large pot, heat the olive oil. Sauté the onion, carrots, and parsley root until softened. Add the broth, lentils, cumin, and garlic. Reduce the heat, cover, and simmer for 20 minutes, or until the lentils are tender. Blend with an immersion blender until smooth, then stir in the cream. Season with salt and pepper to taste.
Cucumber and Poppy Seed Salad
Ingredients:
1 thinly sliced red bell pepper
1 thinly sliced mild chili pepper
3 tablespoons coarsely chopped cilantro (coriander leaves)
2 tablespoons poppy seeds
Wine vinegar, to taste
Olive oil, to taste
Salt and black pepper, to taste
Instructions:
Mix all ingredients in a bowl. Drizzle with vinegar and olive oil. Season to taste with salt and pepper. Toss well and serve chilled.
Keep in Mind
Use unsalted seeds. Added salt is unnecessary and can increase sodium intake, which negatively affects blood pressure and fluid retention.
When purchasing, look for seeds that are lightly roasted or briefly cooked. Heat treatment helps neutralize harmful substances and improves digestibility. Some raw seeds contain biologically active compounds that can hinder digestion—like antitrypsin, which reduces protein breakdown.
Roasted seeds are most common, but if using raw seeds, use them sparingly.
Seeds can be added to soups, stews, salads, or used as toppings on bread and pastries.
