Nuts such as chia, pumpkin, flax or quinoa have long been chosen by many people to be added to a healthy diet. Not only contains fiber and plant protein, this group of foods also helps improve digestion, control weight and increase resistance, especially when taken regularly and at the right dosage.
According to sports nutritionist Aman Rao (Delhi Institute of Health, India), using some popular nuts every day not only helps maintain gut health but also supports energy metabolism and hormone stabilization, especially beneficial for dieters, athletes and women of reproductive age.
Chia seeds
Chia seeds are rich in omega-3, omega-6 and soluble fiber, which help control blood sugar, reduce blood pressure and create a feeling of fullness. According to research in Scientific Reports, omega-3 in chia seeds also helps protect the cardiovascular system.
How to use: Soak 1 tablespoon in water for 30 minutes or overnight, then add to smoothies, oatmeal or juice.
Pumpkin seeds
Pumpkin seeds are rich in zinc and magnesium, which can help boost immunity, reduce stress and support deep sleep.
How to use: Eat 12 tablespoons directly in the morning or afternoon, or add them to salads and congee.
Flaxseeds
Flaxseeds contain lignans, a plant compound that can help balance sex hormones, according to Nutrition and Cancer. In addition, this seed also helps reduce constipation and improve the skin.
How to use: You should roast and puree before using. You can sprinkle it on yogurt, smoothies, or mix it with baking powder.
Sunflower seeds
The rich source of vitamin E in sunflower seeds has anti-aging and resistance-boosting effects. The selenium in this seed also supports anti-inflammation.
How to use: Eat raw or lightly roasted. Can be mixed with granola, salad or eaten with oatmeal.
Quinoa
Gluten-free, quinoa is suitable for vegetarians and people with Celiac disease. According to the American Journal of Gastroenterology, eating 50g per day can help reduce digestive symptoms and provide adequate protein.
How to use: Wash, cook like rice. White rice can be replaced or salad can be mixed in main meals.
Sesame seeds
Rich in calcium and trace minerals, sesame seeds can contribute to bone protection, improve metabolism and nourish skin and hair.
How to use: Roast and sprinkle on stir-fried dishes, salads or use as a cooking ingredient. Do not eat them raw in large quantities.
