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You already know some of them – after all, the fame of seeds in facilitating weight loss is not new. “Because they are rich in fiber, the seeds are excellent for stimulating the proper functioning of the intestine – an important aspect in the battle against extra pounds”, explains Cynthia Antonaccio, nutritionist at Equilibrium Consultoria em Saúde e Nutrição, in São Paulo.
This happens because the intestine gets rid of toxins accumulated in the body more easily, causing you to stop retaining excess liquid and accumulate less fat around your waist. Sprinkled in salads or vegetable stir-fry, the seeds also encourage you to chew more with each mouthful, anticipating the feeling of satiety. “They can also be consumed alone, in the middle of the afternoon, preventing hunger from gaining strength until dinner”, suggests Vanderli Marchiori, nutritionist at the Brazilian Association of Sports Nutrition.
Patrícia Bertolucci, nutritionist at PB Consultoria em Nutrição, in São Paulo, adds: “The good fats present in the seeds are also allies, as they quench and reduce the inflammation of the cells, making the body less resistant to weight loss”. Conclusion: it’s worth including all of them in your diet!
Sunflower
The strong point of this seed is the oleic and palmitic fatty acids, which, as they are considered good fats, satisfy without harming health. Coming from the plant Helianthus annuus L., native to North America, it is also a source of linoleic acid and vitamin E. “These substances are able to protect the cell membrane, postponing skin aging”, explains Patrícia Bertolucci. You will also notice a difference in hair shine and nail strength.
How to consume: raw, without shell and without salt. With a mild flavor, it goes well with yogurt, salad, vegetable or meat stew, brown rice and even soup. Alone, in the middle of the afternoon, it gives a good grip on hunger, preventing you from eating too much for dinner.
Daily dose: 1 tablespoon (85 calories).
Pumpkin
It is rich in fiber, protein and fat – mostly unsaturated. “This seed also concentrates vitamins (folic acid, niacin and vitamin E) and minerals (selenium, magnesium, potassium and, mainly, zinc)”, says Lucyanna Kalluf, nutritionist at the Institute for Personalized Prevention, in São Paulo.
“Transformed into flour, it lowers blood glucose, triglycerides and cholesterol, but it can have a laxative effect”, adds Patrícia. They are extracted from the squash type squash, the Cucurbitaceae, native to the Americas.
How to consume: toasted, with the skin and without salt. Alone or sprinkled on salad. It is slightly sweetened.
Daily dose: 1 to 2 tablespoons (65 calories each).
squeaky
Extracted from Salvia hispanica L., a plant native to Guatemala and Mexico, this little seed has a surprising amount of fiber (4.5 grams in a tablespoon), making it an excellent alternative to quench and appease hunger. According to a study published in the Journal of the European Society of Clinical Nutrition and Metabolism, adding two tablespoons of chia to breakfast calms the stomach until lunchtime.
It still contains protein (2.2 grams in a tablespoon – almost twice as much as quinoa, famous for being a vegetable rich in this nutrient), in addition to substantial doses of antioxidants and omega 3 (three times that of salmon). “It nourishes, fights free radicals and has anti-inflammatory action”, says Carolina Chica, nutritionist at the Catholic University of Chile and chia researcher for almost ten years. Lowering body fat and lowering bad cholesterol are other science-backed benefits.
How to consume: raw, whole or crushed. In yogurt, fruit, salad, soup. Beat in juice or added to bread, cake and biscuit recipes. It has a sweet taste.
Daily dose: 1 to 2 tablespoons (80 calories each).
Linseed
It is one of the greatest plant sources of omega 3, famous for strengthening defenses and preventing high cholesterol. “Anti-inflammatory, this fatty acid also reduces insulin resistance, favoring weight loss”, says Renata Carnauba, nutritionist at VP Consultoria Nutricional, in São Paulo.
Extracted from the Asian plant Linum usitatissimum, flaxseed still carries fibers and lignans, phytochemicals capable of modulating female hormones. Brown and golden seeds offer the same benefits.
How to consume: raw and crushed at the time of consumption. If you want, you can place the already crushed seed in a dark glass and store it in the fridge for a maximum of five days. Another option is to buy ground stabilized flaxseed.
Daily dose: 1 to 2 tablespoons (50 calories each).
Quinoa
It is an excellent source of low-glycemic carbohydrates, which take longer to break down into blood sugar. This prevents the excess production of insulin, the fatty hormone. “The quinoa still has good fat, vitamins and minerals”, says Patrícia Bertolucci.
But it is the protein that makes this grain, extracted from the Chenopodium quinoa plant, native to the Andes Mountains, a special food. You can use it to recover and maintain your muscles – important for speeding up your metabolism and thus burning more calories.
How to consume: the mild flavor of the grain allows it to be used in savory (salad, tabbouleh) and sweet (cake, biscuit) dishes. Cooked alone, it serves as rice. The flake version, on the other hand, goes well with yogurt and fruit, and in the form of flour it can be used in bread and cake recipes.
Daily dose: 2 to 3 spoonfuls a day (75 calories each).
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