To better digest and assimilate the nutrients in the seeds, it is necessary to follow some processes, such as soaking, roasting, or grinding them.
We briefly explain how to carry out each method:
SOAK: add 1 level tablespoon of seeds in a glass of filtered water, vegetable milk, or natural fruit juices for at least 30 minutes.
GRINDING: in a grinder, grind the seeds for a few seconds intermittently to prevent the blades from burning them and altering their nutrients. You must do this process when you consume them, as essential oils can oxidize and lose their properties.
TOASTING: in a frying pan, we toast the seeds without oil over medium heat for about two minutes, and we stir them very carefully until the pan is hot; then, when the seeds change color slightly, we lower the heat for another 2-3 minutes.
Recommendations and ideas for taking seeds
With a level tablespoon a day of each seed, we have enough; we can alternate them for days to be a different mix each time!
If possible, consume seeds of quality and have an organic agriculture certification label to ensure that they are free of toxins.
My advice is that you eat them especially in the middle of the morning or in the afternoon.
Here are some ideas for making a healthy seed snack.
Spelled whole wheat bread toast with seeds spread with homemade Tahini
Spelled cookies and Sol Natural seeds with sesame vegetable drink
Homemade Chia Puddings and Bowls
Vegetable drinks and homemade yogurts
Grilled aubergines with honey and sesame
Leek and poppy seed puree
Vegetable salad with a mix of Sol Natural seeds and flax oil.
Pumpkin is a hard-shelled berry that turns out to be versatile and very easy to use in the kitchen. This fruit has a characteristic flavor that gives a special touch to each meal. In addition, it is widely used as a decorative in autumn. Next, we detail the benefits and contraindications of pumpkin are.
Among the many benefits of pumpkin, we highlight that it is a great food to keep our immune system strong and is due to its large Amount of vitamin A and vitamin C.
We have to tell you that there are few contraindications for pumpkin since it is a fruit that only brings contraindications if we are allergic to it. If we do not know, we can experience symptoms such as shortness of breath, chest pain, sneezing … Nutritional value of pumpkin Nutrients Amount Per 100 grams Calories 26 kcal Carbohydrates 6.5 g Fiber 0.5 g Calcium 21 mg Potassium 340 mg Phosphorus 44 mg Magnesium 12 mg Iron 1 mg Vitamin C 9 mg Sodium 1 mg Zinc 0.3 mg Vitamin B1, B2, and B6 0.2 mg Vitamin B3 0.6 mg Vitamin B5 0.3 mg Vitamin E 1 mg Folate 16 μg Vitamin A 426 μg Beta Carotene 3,100 μg Vitamin K 1 μg
Properties and benefits of pumpkin
It is incredibly nutritious
Pumpkin is rich in nutrients of all kinds, including the macro and micronutrients that your body needs to function correctly. The caloric intake of pumpkins is deficient since just one cup of cooked pumpkins provides your body with a total of 49 calories.
In the pumpkin, you will find a sufficient supply of vegetable protein, a minimum amount of fat, and, mostly, carbohydrates. It also provides dietary fiber that will have multiple health benefits.
As for the vitamins in pumpkin, it is essential to highlight its density in vitamin A. A whole cup of cooked pumpkin can provide your body with up to 245% of the daily needs of vitamin A.
It also provides other vitamins such as vitamin C, vitamin E, and some vitamins of group B. A cup of pumpkin provides 19% of the daily requirement of vitamin C and 10% of the needs of vitamin E.
The pumpkin, in addition, is a source of micronutrients such as magnesium, manganese, copper, potassium, zinc, etc. One cup of cooked pumpkin covers 16% of the daily potassium needs and 11% of the copper requirement.
In turn, it contains plant compounds that, without a doubt, will be beneficial for your health.
Pumpkin benefits Thanks to its antioxidant content, one of the benefits of pumpkin due to its plant compounds is that its consumption helps combat oxidative stress and prevent its consequences on the body. These compounds are responsible for combating free radicals to prevent their accumulation and their adverse effects on health.
The accumulation of free radicals triggers oxidative damage characterized by an increased risk of developing chronic diseases like diabetes, cancer, heart conditions, etc. However, antioxidants s can effectively combat these effects and protect your cells. Antioxidants are also necessary to prevent premature aging and develop degenerative diseases such as Alzheimer’s, macular degeneration, etc.
Pumpkin contains various antioxidants, beta-carotene, alpha-carotene, and other compounds such as beta-cryptoxanthin, vitamin A, vitamin E, and vitamin C.
Some scientific research has pointed out that the antioxidants in pumpkin have anti-cancer qualities. According to the study, the intake of these antioxidants is linked to a lower risk of suffering from cancer of the stomach, throat, pancreas, breast, etc.
Stimulates the body’s immunity
One of the benefits of pumpkin is that it is one of those ideal fruits to raise your defenses and keep your immune system working correctly. Vitamin A is one of its main immunity-enhancing components, as it supports the synthesis of new antibodies and fights infections in the body.
Vitamin C is another incredible immunity enhancer because it stimulates the production of white blood cells and enhances the proper functioning of immune cells.
In addition, vitamin C plays a fundamental role in wound healing, so its intake is necessary to accelerate the healing process and prevent infections.
On the other hand, the head is full of antioxidants that help immune cells’ defense and protection action. By supporting their function, they are also strengthening the body’s immunity.
Other nutrients such as folate, iron, and vitamin E are essential for a strengthened immune system. In addition, they reduce the risk that you suffer from infections, colds, flu, etc.