Everything About Oilseeds

Oilseeds often have a bad reputation, and sometimes they are not even recommended in our daily recipes. And for good reason, they are rich in fat and contain a lot of calories. However, contrary to what we think, oilseeds are excellent for our health. Moreover, for body-building enthusiasts, they have a large number of benefits. However, to take full advantage of their virtues, you must choose the right sources of oilseeds and consume them in adequate quality. In this article, we explain everything about oilseeds.

What are oilseeds?

The term “oilseeds” refers to a family of plants from which oil is extracted for food purposes. Containing a lot of fat and very rich in omega 3, oilseeds are however poor in water. Moreover, oilseeds can contain up to 60% of fatty acids, and their caloric intake is relatively high. A distinction can be made between “oil seeds” and “oil fruits”, which are in practice nuts.

What are oilseeds used for?

Oilseeds for weight loss

As surprising as it may seem, oilseeds facilitate weight loss. Indeed, they are very good sources of omega 3 or unsaturated fatty acids, playing an essential role in fat burning. Also, oilseeds have natural “appetite suppressant” properties, so they can be interesting supplements in a weight loss diet insofar as they remove the desire to take harmful snacks such as cakes, cookies, or sweets. But be careful, as with any food, you must limit the quantity.

Oilseeds for good health

Oilseeds are known for their high nutritional quality: they are full of vitamins, minerals, calcium and even trace elements. In addition, they are high in vegetable protein. Oilseeds are also a very good source of good fats. Because of this richness in nutrients, oilseeds have a large number of health benefits.

For example,

  • They are powerful antioxidants, thanks to their high vitamin E content.
  • They contribute to the proper functioning of the heart, by participating in the creation of nitric oxide.
  • They limit blood clotting.
  • They participate in the fight against bad cholesterol, because they are rich in phytosterol.
  • They strengthen the bones, thanks to their magnesium content.

Oilseeds to improve digestion

A healthy and balanced diet encourages the body to function properly. So due to the fact that oilseeds are sources of fiber, essential to the regulation of the digestive process, they reduce the risk of bloating and stomach ache. They also help to prevent dietary imbalance.

Benefits of oilseeds in bodybuilding

Oilseeds to nourish the muscles

Oilseeds contribute to good muscle growth. Thanks to their composition in omega 3 and 6, they are important, even essential for any person practicing bodybuilding. They promote the reconstruction of muscle fibers. In addition, they are necessary for muscle gain and thus play a big role in the progression of performance. Almonds are particularly recommended for a good muscle mass gain. They are the most requested and consumed oilseeds by bodybuilding practitioners.

Oilseeds for successful muscle drying

The intake of oilseeds during the period of muscle drying can be interesting for athletes. Indeed, being rich in “good fats” and promoting muscle rebuilding, they provide the nutrients you need, without making you gain fat. Eating almonds as a snack, for example, will allow you to meet most of your nutritional needs, while you gain muscle. But of course, overdoing it would be harmful.

What are the best sources of oilseeds?

Each oilseed has its own characteristics and its own contribution.

Nuts are rich in monounsaturated fatty acids, an excellent source of vitamin E. They are also very rich in minerals and are full of antioxidants. Also, they are recommended to fight against cardiovascular diseases. Brazil nuts are known for their high selenium content. As for almonds, they contain large quantities of vegetable proteins, calcium, magnesium, iron, potassium, vitamin B2 and fiber. Olives are also highly valued for their role in the prevention of various diseases. You can also take peanuts, cashews, avocado, coconuts, pistachios, etc.

Oilseeds: how much to eat?

Since oilseeds are part of our daily diet, we must learn to regulate their consumption in order to benefit from their good qualities. It is necessary to consume them in acceptable quantities to reduce the risks of digestive problems. Thus, it is preferable to take 30 to 45 grams of oilseeds per day. Everyone’s metabolism and physical activity is different: the amount of oilseeds to consume depends on this. This means that a very physically active person must consume a large quantity to cover all their needs.

Consumption of oilseeds

Oilseed deficiency: is it dangerous?

Among the benefits of oilseeds, we can mention the reduction of certain diseases such as diabetes or heart disease. Not consuming them or reducing their consumption will therefore have serious consequences on health. Vitamin E is a vitamin with very powerful antioxidant properties, its deficiency can lead to an increase in the risk of cardiovascular disease and an increase in free radicals.

Excessive oilseeds: what are the risks?

It is never recommended to consume oilseeds and other fatty foods in excess. They must be consumed in moderation to be beneficial to health. Any excess should be avoided to reduce the risk of digestive disorders. Almonds, seeds and nuts are rich in fiber, so it is normal for them to suppress the appetite easily.

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