According to the Larousse dictionary, oilseeds are defined as follows: "Plants cultivated for their seeds or fruits rich in lipids from which edible oils are extracted and from which the residues of the extraction are used in livestock feed (soybean, rapeseed, sunflower, peanut, etc.). »soja, colza, tournesol, arachide, etc.). »
In other words, oilseeds represent all nuts as well as oil seeds.
Voici la liste des plus courants :
Les fruits oléagineux : Amande, arachide, noix, noix du Brésil, noix de cajou, noix de macadamia, noix de pécan, noisette, pignon, pistache
Les graines oléagineuses : graines de chanvre, de chia, de courge, de lin, de pavot, de sésame, de tournesol
Quels nutriments trouve-t-on dans les oléagineux ?
In general, oleaginous plants are rich in :
Trace elements and minerals: Calcium, magnesium, phosphorus, potassium, selenium, zinc. sélélium, zinc
Vitamins: E (tocopherol), B1 (thiamine), B2 (riboflavin), B9 (folic acid)
Oilseeds, an excellent source of "good fats".
Les bons gras sont ceux dits « essentiels » car l'organisme ne peut les synthétiser. Ils doivent donc être apportés par l'alimentation quotidiennement. Les acides gras essentiels oméga 3 et 6 permettent le bon fonctionnement des différents systèmes organiques.
The brain is indeed a large consumer of fatty acids. The omega 3 contained in walnuts help support cognitive functions.
In addition, these good fats also act on the cholesterol level by lowering the level of bad cholesterol. Oilseeds thus protect you from cardiovascular problems.
Focus on vitamin E (tocopherol) in oilseeds
Vitamin E is a fat-soluble vitamin. It is mainly found in foods with a high fatty acid content. It is known to be a powerful antioxidant (also used as a preservative in cosmetics) which means that it protects your cells from free radicals and therefore from the effects of premature aging.
Oilseeds, a source of fiber for better transit
Oleaginous plants, thanks to their dietary fibre content, promote good transit. Be careful, however, if you suffer from intestinal inflammation, the fibers can exacerbate the inflammation and the accompanying pain.
It is advisable to consume fiber to protect you from diabetes because it helps to avoid a glycemic peak, especially in the morning at breakfast. Indeed, the fibers help to regulate the glycemia (sugar level in the blood) by imprisoning in cellulose the sugars which will be thus diffused in blood gradually or evacuated by the natural ways.
In addition, the fibers participate in the mechanical effect of "appetite suppressant". In spite of their high caloric content, oilseeds are to be incorporated into your daily life even if you are on a diet.
Les oléagineux comme source de protéines
Some oilseeds are rich in proteins such as peanut, pistachio, sesame or almond. They should therefore be incorporated into your dishes, especially if you are vegetarian or vegan.
It is recommended to consume proteins in the morning to promote the proper synthesis and secretion of neurostransmitters. These oleaginous plants can thus be added to your healthy breakfast.
When to eat oilseeds and in what quantity?
As mentioned previously, from a chrononutrition point of view, it is interesting to consume it in the morning at breakfast or during the afternoon snack. For all people who tend to nibble on sugar, oilseeds are an excellent alternative to get rid of sugar. They will then be unsalted and not roasted to preserve their nutritional quality.
Une autre façon de manger les oléagineux
In addition, oilseeds can also be eaten as a spreadable puree or incorporated into your dishes (such as the famous West African mafé or Lebanese hummus) or in your seasonings (almond or sesame puree vinaigrette).
Finally, there are vegetable drinks prepared from oilseeds. These are quite sweet and contain a small proportion of oilseeds (between 3 and 7%) and are therefore to be consumed from time to time. On the other hand, it is quite possible to make them yourself, many recipes are available on the net and on the shelves of cookery books.
Dose journalière d'oléagineux
As with everything, their consumption must be reasoned. A ration of 30g per day will be enough to cover all your daily needs. However, some authors across the Atlantic position themselves against an excessive consumption of oilseeds, arguing that their richness in fatty acids can, in the long term, be pro-inflammatory if the diet is not rich in antioxidants.
Oléagineux et allergies
Oilseeds are part of the category of highly allergenic foods that can cause anaphylactic shock. When diversifying a toddler's diet, it is important to introduce them as late as possible.