Why are nuts popular in the diet?
According to Dr. Stephanie Middleberg, clinical nutritionist at Middleberg Nutrition, New York (USA): Seeds are one of the richest sources of plant nutrients. They provide monounsaturated fats, plant proteins, fiber and essential micronutrients, which help control weight and maintain stable energy throughout the day.
For example, chia seeds contain soluble fiber that can absorb water, creating gel in the stomach, helping people feel full longer. Research published in the Journal of Nutricion Hospitalaria shows that consuming chia seeds for 12 weeks can improve BMI and significantly reduce belly fat.
Seeds not only help you feel full longer, but also nourish the body
In addition to the ability to create a feeling of fullness, flaxseed is rich in lignans, omega-3 and fiber, which are powerful "assistants" to help improve digestion and balance hormones. A study by Obesity Reviews shows that just 30g of flaxseed per day for 12 weeks can effectively support weight loss.
Similarly, pumpkin seeds not only provide high-quality protein but are also rich in magnesium - a mineral necessary for hundreds of metabolic processes in the body. Sunflower seeds, with their rich vitamin E and antioxidant content, have the effect of curbing appetite and reducing fat storage.
How to choose weight loss seeds?
Prioritize organic, non-genetic products to minimize the waste of pesticides and preservatives.
Avoid marinated nuts, high in salt or sugar, as they can disrupt all your weight loss efforts.
Choose whole, unprocessed, and store in a sealed container, place in a cool place to keep the freshness and nutritional content.
According to Dr. Arpita Mukherjee - a nutritionist at the Indian Institute of Health and Nutrition: "Using nuts as part of meals, such as sprinkling them on yogurt, mixing them in salads or blending them with smoothies, not only enhances flavor but also helps the body absorb nutrients more easily".
List of ideal nuts for weight loss:
Chia seeds: Rich in fiber, omega-3, aid digestion and create a feeling of fullness.
Flaxseeds: Good for the heart, supporting fat metabolism.
Pumpkin seeds: High in protein, help maintain muscle and reduce blood sugar after eating.
Sunflower seeds: Rich in vitamin E, healthy fats.
Hemp seeds: A complete source of protein, helping to build muscle and digest well.
