Foods differ in terms of the nutrients and non-nutrient chemicals they contain. When we say adequate, balanced and healthy nutrition, it can be defined as 'eating small amounts of different food groups instead of eating a lot of one or two food types'. One of the four basic food groups that we mention at every opportunity as the basic condition of adequate and balanced nutrition is meat/chicken/fish, eggs, legumes and oilseeds. In order to ensure nutritional diversity and protect health, this group, especially oilseeds, must be consumed in recommended amounts in daily nutrition.
Oilseeds; It is rich in protein, unsaturated fatty acids, minerals such as zinc, phosphorus, magnesium, iron, vitamin E, B group vitamins and fiber. They contain low amounts of vitamins A and C. They do not contain animal-derived vitamin B12, one of the B group vitamins. When we consider 100 grams of edible fruit due to their high fat content compared to other foods, they have more energy content than the same amount of dried or fresh fruit. Therefore, great attention should be paid to consumption amounts.
Oilseeds are a source of vegetable protein. When we compare plant protein sources with animal protein sources, our body's ability to benefit from plant proteins is lower. In addition, oilseeds do not contain the cholesterol found in animal foods. Since oilseeds contain high amounts of unsaturated fatty acids, their protective effects against cardiovascular diseases have come to the fore recently. At the same time, vitamin E, which is found in high amounts in hard and shelled fruits, is protective against cancer and cardiovascular diseases since it has antioxidant properties.
Considering that potassium, calcium and magnesium minerals play a role in keeping blood pressure under control, vitamin E, which is rich in these minerals and sodium It can be said that oil seeds with low content are effective in keeping blood pressure under control. At this point, it would be better to choose it especially without salt. We should consume 2 portions of meat, eggs, legumes and oilseeds in our daily diet.
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