7 SÚPER SEMILLAS QUE DEBES INCLUIR EN TU DIETA

7 SÚPER SEMILLAS QUE DEBES INCLUIR EN TU DIETA

Me sorprendí cuando me enteré de los grandes beneficios de incluir las semillas en mi dieta y eso me animó a investigar más sobre ellas y sobre cómo consumirlas. 

 

 

Por Alejandra García

Fundadora @mujeresinternacionaleschile

Las semillas son extremadamente nutritivas y una gran fuente de fibra. Contienen grasas saludables, vitaminas, minerales y son también excelentes antioxidantes. Cuando se consumen como parte de nuestra dieta, proporcionan grandes beneficios al organismo. Hay muchas, pero aquí te voy a mostrar algo más de 7 super semillas comestibles, para que las conozcas mejor y puedas agregarlas a tu alimentación diaria. Te contaré además qué contiene cada una y cómo ayudan a nuestra salud.    
Beneficios   

1- Semillas de Girasol

Ricas en proteínas y aminoácidos, ácido fólico, magnesio, potasio, fósforo y calcio.

Ayudan a regular el colesterol, la grasa corporal, a reforzar el sistema cardiovascular, mejoran el ánimo, previenen ciertos tipos de cáncer y mejoran las funciones cognitivas.

2- Semillas de Lino

Ricas en omega 3, vitamina C, E y calcio.

Regulan la hipertensión, el colesterol, son excelentes para el corazón y el hígado. Ideales para las dietas ya que tienen un efecto saciante, ayudan a eliminar toxinas y evitan el envejecimiento prematuro, en especial de la piel, ya que ayudan a regenerar los tejidos.

3- Semillas de Calabaza

Ricas en fibra, omega 3 y 6, vitamina B, magnesio y Zinc.

Ayudan a subir los niveles de estrógenos y a reducir el colesterol en sangre. Su aceite mejora el dolor de cabeza y el ánimo. Son también capaces de estabilizar el sistema nervioso.

4- Semillas de Amapola

Gran fuente de calcio, vitamina A, omega 3 ,6 y son ricas en fibra.

Reducen los niveles de colesterol en la sangre, ayudan a combatir el estrés y el dolor, ayudan también al fortalecimiento de los huesos.

5- Semillas de Chia

Ricas en antioxidantes, omega 3, zinc, selenio, fibra y vitamina E.

Mejoran el sistema inmune, aportan gran cantidad de energía, por lo que su uso es bueno para deportistas. Ayudan a perder peso y también en el fortalecimiento del cabello y uñas.

6- Semillas de Quinoa

Ricas en proteínas y antioxidantes, contienen vitamina B y E, omega 3 y 6, fibra, altas en minerales como calcio, hierro, magnesio, manganeso, potasio.

Ayudan a regular el azúcar en sangre, son óptimas para celíacos, ayudan a controlar el peso, mejoran el tránsito intestinal. 

7- Semillas de Sésamo

Ricas en lecitina, grasas insaturadas y vitaminas del complejo B

Combaten el estrés y ayudan al funcionamiento de los sistemas nervioso y digestivo.

Cómo consumirlas

Se pueden consumir diariamente de innumerables maneras, como snack; en ensaladas; en sopas; como cubierta de carnes, pescados y sushi; en aderezos; en pasteles, tartas, galletas, queques y panes; con yogurt; en un batido de frutas; con cereales; en postres; etc.

Cualquiera sea la forma en que las incorpores a tu alimentación, serán siempre un aporte a tu organismo.

 

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