Do you know the superfoods? They refer to foods that are very rich in nutrients and micronutrients. These are generally vegetables, fruits, spices, plants, algae and very often seeds. Flax, sunflower, chia or pumpkin seeds are indeed excellent sources of fibre, healthy fats, many vitamins, minerals and antioxidants. When eaten as part of a balanced diet, the seeds can help lower blood sugar, cholesterol, and blood pressure. Are these seeds really effective for losing weight quickly? Do they allow you to control your weight? We take a tour of the question, supporting scientific studies.

Pumpkin Seed

It is the diuretic seed par excellence brought back by Christopher Columbus from America. It allows a comfortable mixture for people suffering from bladder problems and treats urinary tract infections. Not necessarily sexy, but it helps to evacuate any water retention for everyone, and that’s not negligible in a diet. You can use it in salads or with your muesli for breakfast. Besides, it’s super good!

Pumpkin seeds, which can be eaten with or without their white shell, are a tasty and nutrient-dense food. Research shows that they offer a number of health benefits, like lowering blood sugar and improving heart health. Can we deduce that it is a seed to lose weight quickly? Indirectly, yes. Pumpkin seeds are rich in nutrients known to promote weight loss, such as fibre, protein, and unsaturated fatty acids.  In particular, one study found that consuming fibre promoted dieting and weight loss, regardless of calories or any other nutrient. Fibre helps increase feelings of fullness, preventing overeating between meals that could otherwise lead to weight gain or prevent weight loss. A 70-gram serving of pumpkin seeds without their shell provides 5 grams of fibre.

Sunflower Seeds

Sunflower seeds are popular, often eaten as a snack or sprinkled on dishes and salads. They are a good source of healthy fats, protein, fibre and a variety of minerals and vitamins. Although research on using sunflower as a seed to lose weight quickly is insufficient, the nutrients contained in these seeds can help with weight loss by increasing the feeling of satiety and preserving muscle mass. Although sunflower seeds have not been specifically studied, research suggests that similar snacks like nuts promote satiety and do not lead to overconsumption at subsequent meals. Plus, the key nutrients in sunflower seeds — namely fat, protein, and fibre — are especially filling. 30% of the fibre in sunflower seeds is soluble, which can help manage weight by adding bulk to your stool, slowing digestion and increasing feelings of fullness.

Flax Seeds

Flax is a nutrient- and fibre-rich plant with many uses. The health benefits of flaxseeds come from their nutritional properties and unique molecular composition. Flaxseeds are high in fibre, which helps you feel full longer. It can help control food cravings and help you lose weight. Flaxseeds are also high in lignin. Lignin is a complex polymer present in the cell walls of many plants. It gives plant matter a stiff texture. Researchers believe that lignin has many health benefits. According to recent studies, lignins can reduce blood pressure and help with weight loss.

Chia Seeds

Of Mayan origin and known since three centuries BC, Chia seeds are natural appetite suppressants. Rich in fibre and omega 3, it lowers cholesterol and promotes intestinal transit (we are only talking about transit in this article!) To sprinkle on salads, mix with your muesli or yogurt. You don’t even need to do any specific preparation. The taste is very sweet, so there are no risks on that side.

Chia seeds are a type of pseudo-cereal that does not belong to the grass family, unlike wheat and other cereals. They are rich in protein and do not contain gluten. When mixed with liquid, they expand and form a thick gel, making them a satiating food that can help prevent overeating. In fact, two tablespoons of chia seeds contain about 10 grams of fibre, which is around 40% of the recommended daily intake. High-fibre diets have also been linked to weight loss. However, few studies specifically examine the relationship between chia seeds and weight loss. One study even showed no impact on body mass or composition. It’s important to note that chia seeds are relatively high in calories and fat, with two tablespoons containing 138 calories and 9 grams of fat. Therefore, consuming them in moderation is best to feel more satisfied and less inclined to overeat. Eating too much throughout the day may exceed your daily calorie limit.

The Makhana or “Lotus Seeds.”

Makhana is a type of seed from the Euryale ferox plant. They are also sometimes called “lotus seeds.” They are used in Asia as part of traditional medicine to treat various ailments. Some research suggests that makhana may aid in better blood sugar management. An animal study showed that giving a supplement containing makhana extract to diabetic rats helped improve blood sugar regulation and increased several antioxidant enzymes. However, this study used very concentrated amounts of makhana extract. Therefore, more research is needed to determine how makhana may affect human blood sugar levels when consumed in normal amounts.

How to Include Seeds in Your Diet?

1. Prepare smoothies
2.  Add seeds to yogurt
3. Add seeds to vegetable soups

Linseed has a very pleasant nutty taste in natural yogurt, for example, eliminating the need to add sugar. You can also use them in baking to enhance their taste; it’s almost a secret ingredient that will give a unique touch to your cakes. You can add sunflower seeds to salads, baked goods, a bowl of muesli in the morning, or even grind it into cake or pancake batter.

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