Little seeds, little bomb!

“You’re a real bird,”



I’m told all the time.

What for?

Because I eat seeds at every meal! I love it and there is a huge diversity! They bring us so many benefits and are delicious, I could not do without!


First of all, what do I mean by “seeds”:

I should say, oilseeds (or oleaginous), but hey it’s a less chic that seeds I find.
By definition, oilseeds are plants grown for its seeds or fat-rich fruits from which food oils are very often extracted. Besides the Latin origin oleum means oil. There are two categories:

  • Seeds: squash, sesame, flax, sunflower, poppy…
  • Nuts: nuts, almonds, hazelnuts, pine nuts, pistachios…


When I talk about oleaginous around me, few people consume it. Either because it is not in their habits, or because they are seen as very fat and very caloric.

Of course, they are mostly made up of lipids… But it’s not that! They are for some rich in omega 3, iron, calcium, in short as many varieties as benefits! I had fun making a recap table that you will find at the end of this article.

Let’s take the example of sesame. The iron requirements of a regulated woman are 14mg/d (higher than a man who needs “only” 9mg/d). Sesame, a small seed that doesn’t look like that, brings 14.6mg of iron for 100g! So of course, consuming 100g of sesame a day is not possible, but sprinkling dishes with a tablespoon (about 10g) brings you some mg of this element without realizing it. When you know that 25% of women are caressed with iron, having them in her closet is a good asset against anemia!


Fibre supply guaranteed!

The average fibers intake in France is 15g, whereas it is recommended to consume 25g. Their effects: facilitates transit and regulates appetite. Oilseeds are a source not to be deprived!


They’re high in protein!

If you’re vegetarian or vegan, you’ve probably heard “but, you’re going to run out of protein!

To nail the beak to this type of person, give the example of the squash seed. You know, the small green, flat seed that you can also wash and grill in the oven when you cook a butternut squash for example. Well 100g of this seed brings 30g of protein!! In comparison, chicken brings 25g on average. You will probably be told that eating 100g of squash seeds is an aberration, and you cannot stick to it. They won’t be wrong, as it also contains 49g of fat for 100g. However, if they are consumed in a varied diet, they will only be beneficial.




After so much praise, you have to find them a small flaw. Their only problem, then, is that some nuts are allergenic, especially peanuts or nuts. But this only affects a small percentage of the population.


How do I choose them?

Personally, when I am in France, I take them organic and of French or EU origin preferably. So yes, it’s a budget, but in bulk, you’ll find them at a slightly cheaper price than in supermarkets. And then, when you know the cost of 1kg of beef, you think you have room. When I am in NZ, I buy them when I go in the Indian shop.

Choose almonds, hazelnuts, flaxseeds, sesame or poppy, they are more affordable, and if like me you are addicted, hide them in the closet and serve yourself a small handful before hiding them 😉

Of course, we are talking here about unsalted nuts, not pistachios that we snack on with aperitif!


How to consume them?

It is interesting to soak the oilseeds beforehand in order to reap all their benefits. Personally, I do little, but if you have trouble digesting them, try!

Some seeds require special treatment. This is the case with flaxseed. It is essential to grind them before eating them. They can then keep 2-3 days at the refrigerator.

Chia seeds are also to be soaked. Be careful, they absorb a large amount of liquid!


How do I keep them?

Rich in omega 3, they are sensitive to heat and light. Protect them, they will thank you by giving you the best of themselves.



Rich in minerals, proteins, “good fats” … there are so many nuts and nuts each with different benefits. Have fun adding them to your dishes, or as snacks, in moderation of course. I’ll let you take a look at the recap chart below.


Nutritonal value comparison table 

/100g Energy












Omega 3










Almond 593 23.6 53 5.6 7.6 4.3 0.01 10.5 4.6 248 232
Chiaseed 486 16.5 30.7 7.7 34.4 3.3 17.8 5.8 7.7 631 335
Squash seed 581 30.2 49 4.7 6 8.7 0.12 20.7 8.8 46 592
Linseed 457 19.8 41.6 1 28 3.7 23 6.4 5 334 366
Sunflower seed 608 21 53 11.5 6.4 6.2 0.09 30.1 5.9 106 354
Sesame 521 17.7 49.7 0.8 14.9 7 0.37 21.4 14.6 966 333
Halzenut* 604 11 59.7 5.7 13.2 4.3 0.07 6.45 3.7 136 122
Nut 650 12.8 65 3.5 6.2 6 2.65 44 3.1 63 124
Brasil nut 668 14.5 66.5 2.8 7 15.6 0.02 23.4 2.5 150 366
Cashew* 597 15.3 46.4 29.7 3 9.2 0.16 7.7 6 45 260
Macadamia* 737 7.8 76 5.4 8 12 0.2 1.3 2.7 70 118
Pecans 697 7.7 72 4.5 9.6 6.2 1 20.6 2.5 70 121
Poppy 551 19.7 43 13.7 14.8 4.7 0.3 9.6 1400 339
Pine nuts 659 14.7 62.5 9.4 2.8 9.6 0.13 25.6 7.4 16 251
Pistachio* 610 21.4 46 27.7 10.3 5.6 0.26 13.6 4.2 110 120


Please contact me if you have any questions about consumption, conservation or any other topic.


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