Basil, lotus and sesame seeds: how to consume them and what benefits they bring

Basil and sesame They are vegetables that we know from our grandmothers’ kitchens. We know its flavors, its smells and what it pairs with.N. The lotus, on the other hand, is something we have only recently known, probably known in some oriental restaurant.

The truth is that LBasil, lotus and sesame seeds They have an excellent reputation as health allies since their consumption would help fight bad cholesterol, check your blood sugar or facilitate the task of the digestive system.

They are also beneficial for bones and provide vitamins, minerals AND unsaturated fats, all useful elements for the correct functioning of the organism.

Here are the main characteristics of these seeds whose use is well known in Asia and now also appreciated in the West.

basil

Basil seeds (Ocimum basilicum L.) appear as serious competitors of chia seeds, because they provide minerals, fibre, antioxidants and unsaturated fats.

After being used for centuries in India and other parts of Asiathey are now the main ingredient in several beverages in the United States.

Second the specialized Spanish blog FeelGoodPalbasil has a great history in humanity, but that’s it benefits for the body It arises from studies of this time, as indicated in a text on this seed.

I am black seedssimilar to sesame, they are rich in calcium, magnesium (promotes bone health) and iron (fundamental in the production of red blood cells) and, above all, fibre.

Pectin, a soluble fiber, favors gut health because it would increase the production of bacteria in that part of the digestive system. Its other properties are linked to the sense of satiety, glucose control and the reduction of bad cholesterol (LDL).

Used industrially as a thickener in ice cream and salad dressings, basil seeds can also be added to smoothies, lemonades, soups and natural yogurt, or as an ingredient in wholemeal pancakes and pasta, breads and muffins.

sesame

Meanwhile, sesame seeds (Sesamun indicum) are a popular food in the oriental gastronomy and are usually used in the preparation of bread, salads, soups and many other recipes.

He Spanish specialized site MejorconSalud describes the huge nutrients of this ancient seed.

With a light hazelnut flavour, they add a crunchy texture and are the main ingredient in some typical dishes. Middle East.

These seeds have a high effect Nutritional value: They provide manganese, calcium, phosphorus, magnesium, iron, zinc and selenium, as well as vitamin B1, unsaturated fatty acids, fibre, proteins and lignans, which act as phytoestrogens.

Among its health benefits are: reduce bad cholesterol (LDL) and triglycerides; promote muscle health; stimulate digestion; check your blood pressure and blood glucose levels.

Toast to improve the flavor and nutritional propertiescan be added to steamed broccoli, cereals (hot or cold), granola bars, breads, crackers, plain yogurt, smoothies and salads.

The lotus

Lotus seeds gained popularity in Tick ​​tock as an alternative to popcorn made with corn. Coming from the lotus flower (Nelumbo nucifera), they are part of the diet of several Asian countries, such as India and Pakistan.

The website of the prestigious publication WOMEN’S HEALTH reveals how they are used and what their benefits are.

Also known as makhanathese seeds contain carbohydrates, fiber and proteins. In addition, they provide calcium and gallic acid, or epicatechin, known for its antioxidant properties. On the other hand, they lack saturated fat and sodium.

Available since 2018 in Europe, recipes for preparing them abound healthy snack which, in principle, causes a satiety effect that favors those on a diet.

Their commercial presentation includes them dehydrated, in the form of flour and also swollen. While the flour is used to make cakes, the seeds can be added, after soaking soups and stews, the puffed ones should be heated in a pan until they are crunchy and consumed alone, as an appetizer.