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Which ones are they
Oilseeds or oilseeds are – as the name implies – all those small plant seeds used by man mainly for produce oil. In fact, oilseeds contain high percentages of oil, consisting of good quantities of essential fatty acids of the Omega 3 and Omega 6 series. In addition to oil, the seeds also provide carbohydrates, proteins, vitamins and minerals: the seeds are in fact organs that develop after the fertilization of the flowers and contain within them the embryo and the nutritional reserves necessary to give life to a new plant. From a nutritional standpoint, oilseeds are similar to dried fruit or nuts such as walnuts, hazelnuts, peanuts, almonds, cashews, pine nuts, therefore they are included in the same food group. Let’s see which are the most used oil seeds in the kitchen.
Pumpkin seeds
Pumpkin seeds are the seeds collected from the Cucurbita pepo or maxima fruit. These are seeds from medium size, oval and pointed, green on the outside and whitish on the inside, enclosed in a clear shell. They are sold shelled and unshelled, often roasted and salted. Pumpkin seeds contain – in addition to carbohydrates, fats and proteins – sterols, minerals, vitamins A, C, E and group B. In the past they were used to suppress sexual arousal and as anthelmintics while today they are used for relieve urinary tract symptoms in men suffering from benign prostatic hyperplasia.
Sunflower seeds
Sunflower seeds (Helianthus annuus) are small, oval and pointed, light in color. Notoriously used for the extraction ofsunflower oil, are eaten natural or toasted and are very tasty and tasty.
Flax seed
Flax seeds (Linum usitatissimum) are small and oval, brown in color and shiny on the surface. They are used for the content of omega-3, omega-3, lignans and mucilage and are useful in case of high cholesterol, hyperglycemia, constipation and chronic intestinal inflammation.
Sesame seeds
Sesame seeds (Sesamum indicum) are small but crunchy, tasty and rich in minerals, vitamins and lignans, with an antioxidant action. They wear out natural or toasted and, in the second case, they take on a slightly brown color.
Chia seeds
Chia seeds are the seeds of one variety of sage, Salvia hispanica. These are small rounded, shiny seeds, marbled with black, brown and beige. They are mainly used to thicken creams and puddings and have a satiating and mildly laxative action.
Hemp seeds
Hemp seeds are produced from Cannabis sativa, they are small, rounded and gray-green in color. They have a fairly neutral flavor but they are rich in nutrients. Compared to other parts of the hemp plant, the seeds contain neither THC nor CBD.
Poppy seeds
Poppy seeds (Papaver rhoeas) are very small, crunchy, round and black. Nutrient-rich like all oil seeds, poppy seeds generally are used for decorative purposes on bread, sauces and other dishes.
Properties and benefits
As we have seen, oilseeds mainly contain oil, as well as carbohydrates and proteins: a portion of oilseeds provides about 500 calories, given for 50% from lipids, for 25% from carbohydrates and for the remaining percentage from proteins. The lipid fraction of these seeds consists of mono and polyunsaturated fatty acids and fatty acids of the omega 3 and omega 6 series, defined as essential for our body. In addition, oilseeds provide fiber, vitamins of group B, E and A e minerals such as iron, calcium, magnesium, zinc and selenium, which are essential for our health.
Thanks to the presence of antioxidant compounds, regular consumption of oil seeds can help the body defend itself from attack by free radicals and oxidative stress, thus preventing premature aging and reducing the risk of disease. The phytocompounds contained in oil seeds also contribute to reduce LDL cholesterol levels (the “bad” cholesterol) and blood sugar, to protect the heart and blood vessels, satiate, improve digestion and evacuation and reduce inflammation.
How to use them
Oilseeds are very versatile in the kitchen and can be used to enrich numerous dishes, adding nutrients but also flavor and crunchiness. The seeds can be used for example at breakfast in muesli or yogurt, or during main meals added to salads and soups or, again, combined with bread dough or on its surface, before cooking. Of course they can also be consumed on their own like healthy snack between meals and, finally, used to prepare energy bars. The energy bars they are made with one or more toasted seeds to which possibly add whole or coarsely chopped dried fruit, mixed with honey.
A portion of oilseeds is equal to 30 grams. The consumption of oilseeds and dried fruit is particularly suitable for people who follow a vegetarian or vegan diet, to provide essential fatty acids that otherwise may be lacking, but oilseeds can be consumed by everyone, even those who are following low-calorie diets to lose weight (in this case it is sufficient to reduce the portions). The use of oil seeds is not recommended only in case of diverticulitis, preferring in this case the consumption of oil.
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