Oilseeds: The 10 Best and How to Use Them

Rich in fiber, protein, good fats, vitamins. They're small, crunchy, and easy to digest: oilseeds are a treasure trove of health benefits we can enjoy at the table in a variety of ways and in a variety of combinations. Without wasting them. And knowing they have a significant caloric intake, up to 600 calories per 100 grams. But let's take a closer look at what oilseeds are, the top ten, and their benefits. And also how we can use one of their specific derivatives.

Index of topics

What are

Pumpkin seeds, hemp seeds, sunflower seeds, flax seeds, are all oil seeds, but also hazelnuts, cashews, peanuts and other types of nuts (but not dried) that share similar nutritional properties.

Rich in fibers, vitamins, proteins but also good fats. They represent a precious source of health. They are high in calories, yes, but if eaten in the right quantities (30-40 g per day for those following an omnivorous diet) they are absolutely recommended, also because they are very filling. They are also useful for stimulating the production of dopamine and indirectly of adrenalina.

Benefits

Oilseeds are a source of authentic well-being as they are rich in fibre, vitamins, vegetable proteins, minerals such as calcium, iron, zinc, phosphorus, as well as trace elements, healthy fats, polyphenols and much more.

The main benefits are cardiovascular, thanks to the omega-3 and omega-6 fatty acids. Oily seeds help lower cholesterol and triglyceride levels. They're also beneficial for bones, thanks to the calcium found in sesame seeds, and in preventing anemia, thanks to the iron content found in sesame and pumpkin seeds. Fiber, on the other hand, promotes intestinal balance.

To recap, oilseeds are useful for:

Lower cholesterol and triglyceride levels
For the bones
To prevent anemia
To promote intestinal balance
For the immune system
Thanks to the vegetable proteins they are recommended for those who follow a vegan or vegetarian diet.

The best

What are the best oilseeds and their derivatives? Let's discover 10 of them and their properties.

Hemp seeds. They contain all the essential amino acids, omega-3 and omega-6, minerals (calcium, magnesium, and potassium), and vitamins (especially E). Thanks to these characteristics, hemp seeds have a very high nutritional value (25 percent of their content is protein), but at the same time they protect the heart and help lower cholesterol.
Hemp seed milkMade from water and ground hemp seeds, it provides our body with amino acids, as well as calcium and vitamin D. It is a good alternative to cow's milk, as it is lactose-free and easily digestible.
Aniseed. They boast calming, anti-inflammatory, and digestive properties. They are used in the preparation of herbal teas and infusions, but also in bread and various types of desserts. They have an intense, sweetish flavor.
Seeds of fennel. They help fight bloating and are used to make excellent herbal teas, as well as desserts, breadsticks, and bread. They boast anti-inflammatory properties, help control cholesterol levels, and have diuretic and antioxidant properties.
Pumpkin seed oil. Used as a raw dressing on vegetable or whole grain salads, just a spoonful provides a whole host of nutrients that help fight aging, including carotenoids, vitamin C, and zinc.
Flaxseed paste. If made with only ground flaxseed flour, it's also suitable for celiac disease sufferers because it's gluten-free. Compared to traditional pasta, it's more satiating because it's rich in healthy fats and fiber.
Sunflower seed flour. Obtained from unroasted seeds, it's ideal for making a super-energy porridge or for adding a special touch to bread, focaccia, and cookie dough. It provides a source of quality protein and minerals like copper.
Cumin seeds. Rich in antioxidants and iron, they are recommended for anemia and also used to aid digestion. They boast detoxifying properties. They resemble fennel and anise seeds, but are smaller. They have a rather strong, bitter flavor.
Poppy seeds. Rich in calcium and vitamin E, fats, and proteins, poppy seeds are widely used in baked goods and desserts. They boast soothing properties. Furthermore, thanks to their calcium content, they are good for bones.
Chia seeds. They promote a feeling of satiety and intestinal motility, useful for constipation. They provide a lot of energy and are rich in iron, magnesium, potassium, calcium, and Omega 3.

How many grams can you eat?

The amount depends on the type of diet followed, explains Dr. Luca Di Russo. Those following an omnivorous diet will need 30-40 grams per day, slightly reducing their meat consumption.

While vegetarians and vegans need more, you can consume up to 60 grams per day. Without fear of gaining weight!

Among other things, it should be remembered that they have a satiating effect and that the fats they contain are good, therefore very useful for the body.

Use in the kitchen

Seeds in the kitchen are very versatileiThey can be added to yogurt, perhaps even together with fruit, they can enrich a fruit salad, they can be added to bread, but also to soups and cream soups. They can be eaten raw, cooked or chopped, but also nibbled on their own, during a break from study or work.