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  • Writer's pictureAgnes Plantalech


The seeds provide a variety of nutrients, some of which are not too present in nature. Want to know how to take advantage of all its properties?
Fotografia Pere de Prada
Photography Pere de Prada

Seed consumption has increased considerably in recent years. These add texture, flavor and high nutritional value to the dishes. They contain vitamins, minerals, phytochemicals, proteins, fatty acids (most notably omega 3), carbohydrates and fiber.

Despite being a very nutritious food group, in the vast majority of cases they present a problem of absorption during the digestive process. Many of the seeds are very small and when we ingest them we do not chew them well. Not giving them this chewing process means that we do not take advantage of their properties, because in the same way that we ingest them, they pass through the entire digestive tract intact until we expel them with feces. The only function they do is to drag, which in some cases is what we are looking for, but it is not the only one that these foods can provide us with.

In order to be able to take advantage of the nutrients in the seeds, the husk that surrounds them must be broken. Some of us can break it with the chewing process, such as sesame, for example, if we chew it well and slowly, we can break the husk. Others such as sunflower seeds or pumpkin seeds, we can easily peel them with the mouth, have a hard nail and are larger in size. Xia seeds, flax or poppy seeds, are best crushed a little with a handful of mortar or crushed. They can also be left to soak for a few hours, allowing them to absorb enough fluid and thus become more swollen and easier to crush with your teeth.

The most recommended way to take advantage of all its properties is to grind them. It is important to only use the amount you need each day. If more are crushed, they should be stored for a maximum of 2 days, preserving them from sunlight.

Whenever possible, raw seeds should be bought and lightly toasted at low temperature at home. These foods provide a lot of fatty acids that toast at high temperatures oxidize. When we buy a product, we don’t know exactly what process followed by how long it has been collected until it has arrived at the store.


#seeds, #therapeuticnutrition, #absorption, #healthydiet, , #omega3, #digestivehealth

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