Everything you need to know about oilseeds

Almonds, walnuts, pumpkin seeds, flax or sesame, oilseeds are wonderful snacks, both for their taste and their nutritional values.

Excellent for health, this family of plants is rich in proteins, good fats, and known to promote satiety. From the Latin “oleum” (“oil”), oilseeds contain very little water and up to 60% fatty acids. This is why oil can be extracted from it. They are eaten in several ways, both as a snack to stop a craving and as an addition to a preparation, in oil or puree. But what are they and how do they work? We'll explain it to you.

Oilseeds, a big family

Among oilseeds, we find seeds, which come from plants (pine nuts, pumpkin seeds, flax, sesame), nuts, which come from trees (almonds, hazelnuts, walnuts), and oilseed fruits that are avocados, olives, and coconut.

High energy content, healthy and balanced

Due to their high fatty acid content, these foods are known for their high calorie intake (on average 300 to 600 kcal/100 g). We might therefore think, at first glance, that it is not reasonable to consume it regularly. However, they fill you up for longer and fit perfectly into a balanced diet. To benefit from their virtues, they must still be included in moderation in the diet, up to 30g per day.

Nutritional nuggets

Oilseeds reduce bloating; prevent dietary imbalances; their fibers have an undeniable impact on satiety; and their proteins and unsaturated fatty acids provide the right lipids for the functioning of the body. In addition, they contain an indisputable quantity of vitamins and minerals. Through regular and moderate consumption, their vitamins E, B1, B2 and B9 provide complete energy. On the mineral side, they help regulate blood sugar levels and blood pressure. While their calcium content is reputed to be similar to that of dairy products, their iron is, for certain oilseeds, even more present than in red meat. In short, very good food substitutes in vegetarian and vegan diets.

Here is the list of some oilseeds.

The almond

Its benefits. The almond is one of the nuts with the highest protein and vitamin E content. It thus joins soy among the best alternatives to animal proteins. Its daily consumption would help reduce cholesterol and ensure the proper functioning of the digestive system.

Its consumption. This almond seed is eaten as is to curb a craving, pureed on toast for breakfast or as a snack, or transformed into almond milk.

Cashew

Its benefits. Cashews contain more iron than red meat. An ally for those who don't eat it, since, remember, iron is essential in our body.

Its consumption. This fruit, which is found in the cashew apple, the fruit of the cashew tree native to tropical America, goes perfectly with salty foods. Chopped on cheese; as a snack, grilled or not; or to enhance a sauce, this nut will find its place in all dishes.

Macadamia nut

Its benefits. The calcium richness of Macadamia nuts is excellent as part of a vegan diet.

Its consumption. It is usually eaten sweet, but it is sometimes found in mixtures of seeds and fruits under the name “aperitif mix” or “sports mix”.

The olive

Its benefits. The most famous vegetable oil is extracted from the olive. Drinking one to two tablespoons of olive oil per day, on an empty stomach, reduces the risk of cardiovascular diseases.

Its consumption. It is recommended to consume it as a seasoning and accompaniment to cooking (in a pan or simply in an oven preparation). Whole, the olive is included in rice and Greek salads and can be nibbled as an aperitif.

Pecan

Its benefits. Coming from the fruit of the pecan tree, a tree native to North America, the pecan is the oilseed richest in lipids.

Its consumption. These nuts provide the irresistible crunch of brownies, they can also be eaten raw or added crushed to preparations.

Brazil nut

Its benefits. Rich in selenium, the Brazil nut is the seed of athletes. Selenium, a rare element that is beneficial in small doses for the body, is a trace element that helps the proper functioning of the immune system.

Its consumption. Two nuts of this variety are enough to cover the recommended daily allowance of selenium. Also, it stands out for its very particular taste, close to coconut, which is nothing like other nuts.

The lawyer

Its benefits. Avocado is the healthiest food for cardiovascular health. Thanks to its monounsaturated fats, it regulates blood sugar and cholesterol levels and has a satiating effect.

Its consumption. Raw, in guacamole, in oil or crushed on toast, avocado is a recipe! The daily recommendation is half an avocado.

Flaxseed

Its benefits. Coming from the fruit of the herbaceous flax plant, flax seed can be added, like that of squash, to bread. But above all it is the best source of alpha-linolenic acid that we can find, since it is the fat most absent from our diet. The latter is a fatty acid from the omega 3 family which acts on the breakdown of body fats.

Its consumption. Flaxseed can be added to any preparation: yogurt, salad, cake batter or bread. A few tablespoons of these seeds will bring a crunchy and light nutty aroma to your preparations.

Hazelnut

Its benefits. The hazelnut, also called filbert, is the fruit of the hazel tree. Tasted as is, hazelnuts are the nuts most loaded with monounsaturated fatty acids. These acids are already found in avocado or olive oil and represent excellent fats for our body which help to reduce cholesterol, thereby limiting the risks of developing cardiovascular diseases.

Its consumption. Hazelnut is often used in the preparation of spreads, pralines and you can even make vegetable butter.

The pine nut

Its benefits. The pine nut, essential in pesto, is, like cashew nuts, richer in iron than red meat. A characteristic not to be ignored since the latter is highly recommended in our diet.

Its consumption. It is added to soups, quiches, pastas and salads.

Pumpkin seed

Its benefits. Pumpkin seeds are rich in protein and very nutritious. Raw, its richness in mucilaginous fibers promotes satiety and digestion. A natural laxative therefore, and a seed which helps regulate blood pressure.

Its consumption. Pumpkin seeds eaten as an aperitif are also used to add crunch to quiches, savory tarts or seeded bread. Consume 10 g per day.

Sesame seed

Its benefits. The richness in calcium and lecithin of sesame seeds sets them apart from other oilseeds.

Its consumption. White with hazelnut aromas, or black with more robust aromas, it is sprinkled everywhere. To develop their flavors, lightly roast them dry in a pan.