Nuts are one of the healthiest bits that a human can consume on Earth. These nuts may be in small packages, but they come with humongous nutrients. Nuts are the best snacks, which you can also add to your daily meals. These nutrition dynamites contain fiber, protein, B and E vitamins and a whole lot more other minerals and antioxidants. Each bit is also rich in healthy fats like monounsaturated and omega-3 fatty acids.
Nuts are not only nutritious, they are pretty tasty, too. You’ll find perfect mixtures of flavors with salty, sweet, bitter, and creaminess for every bite. Nuts contain delectable tastes that you can easily add to your diet, while saving yourself from getting high cholesterol, cardiovascular diseases, diabetes, arthritis, high blood pressure, osteoporosis, dementia Alzheimer’s, and many other diseases.
Although, each nut is different when it comes to taste and nutrition, all of them can help you get a healthy and fit body.
However, for nuts, it’s also true that everything in excess can be damaging. Each bit is high in cholesterol, so eating in moderation is advised. Here, we will share the healthiest nuts that you should have in your pantry.
Almonds
Fun fact: almonds are not actually nuts, they the seeds of the almond tree. Yes, we are eating some healthy, yummy seeds, and we’re not even mad. Almonds have off-white flesh, covered with brown, flaky shell.
There are two types of almond nuts, which are the sweet and the bitter. The sweet almond nuts are what we typically eat as snacks, and the bitter ones are made into oil. Almonds contain protein, fiber, calcium, zinc, magnesium, potassium, phosphorous, copper, iron and some B vitamins. It’s also rich in vitamin E, the fat-soluble anti-oxidants, which protects your cells from oxidative damage. Vitamin E can also lower the risk of breast cancer, heart disease and Alzheimer’s.
Almond’s magnesium can lower blood pressure levels, too, which consequently reduces the risk for stroke, kidney failure, and heart attacks. Due to all these nutrients and health perks that almonds can do, it can also boost the brain’s performance, prevent birth defects, enhances digestion, strengthens bones, and reduces the risk for Type 2 diabetes. Almonds are also good for the skin and hair.
These nuts can also help you reduce weight because it’s rich in fiber and protein, yet it reduces cravings and hunger. You can add almond nuts to your diet, which can taste good in salads, soups and smoothies. Some people who are lactose intolerant, use almond milk, almond flour, and almond butter, instead of milk.
Flaxseeds
Flaxseeds belong to one of the few Superfoods that you can add to your diet. These bits of goodness are smooth and glossy, flat-shape nuts, with colors golden brown or yellow. Besides its nutty taste, flax seeds can also be sweet.
Flaxseeds are high in alpha-linolenic acid, lignans, and fiber. It also has B vitamins, protein, copper, manganese, magnesium, phosphorous, zinc, selenium, and phytochemicals.
Flaxseeds can also help you reduce weight by improving your digestive system, and curbing your appetite. Due to its protein content, it can enhance your immune system, lower your cholesterol, prevent cancer, and it also has anti-fungal properties. Flaxseeds are the best substitute for red meat, and can make you feel full easily.
These nuts can also help women who are suffering from premenstrual syndrome (PMS). Flaxseeds also have the ability to lower cholesterol, and protect you from heart diseases, while stabilizing blood sugar levels.
You can add flaxseeds to your daily bowl of cereals, or smoothies. Add these bits to yogurt, or include them to your favorite pastries. Some people add flaxseeds to salad or salad dressings. The recommended intake amount of flaxseeds is 1 to 2 tablespoons, twice a day.
Experts recommend people who eat flaxseeds to drink large amounts of water daily. Pregnant women breastfeeding moms, and people who are under blood thinners must avoid flaxseeds.
Pumpkin Seeds
Pumpkin seeds are creamy, salty and sweet seeds of pumpkin or squash. Also called as pepitas, these nuts are flat, oval, and have light green skin with white flesh.
Pumpkin seeds are rich in vitamin B like riboflavin, niacin, pantothenic acid, B6, thiamin, folate, and protein. Each bit also has vitamins C, E and K, as well as omega-3 fatty acids, zinc, fiber, iron, phosphorous magnesium, and manganese.
Regular consumption of pumpkin seeds enhances the immune system, lowers cholesterol, regulates blood sugar levels, and reduces the risk of cancer. Adding these seeds to your diet also improves your heart’s health, as well your eyesight, your skin and hair. Pumpkin seeds can also help in depression.
Pumpkin seeds contain D-chiro-inositol, Trigonelline, and Nicotinic acid, which supports healthy blood circulation. Thus, it helps in diabetes, as well as stabilizing blood sugar levels.
These seeds can also help men who have prostate gland problems, and women who have overactive bladder.
Pumpkin seeds are tasty, and versatile as a food ingredient. You can add them to your soup, salad, yogurt, smoothies, and baked goods.
Walnuts
Walnuts are the nuts of the tree species, Juglans. They are actually a drupe, which is a fruit with a fleshy skin and a nut. The healthiest part of walnuts are its bitter, flaky, outermost skin. It is where 90 percent of its anti-oxidant content remains, although most people prefer to remove the outermost shell.
Each nut contains omega-3 fats, protein, vitamin E, copper, manganese, biotin, amino acids, zinc, magnesium, calcium, potassium and selenium and important B-complex vitamins. Walnuts are rich in polyunsaturated fatty acids as well as alpha-linolenic acids, which can prevent coronary heart disease. It can also lower bad cholesterol, while increasing the levels of good cholesterol in the body. Walnuts can also help reduce the risk of high blood pressure.
Regular consumption of walnuts can reduce the risk of breast and prostate cancer. It can also help with weight loss, as well as boosting the brain’s performance, and control diabetes. Walnuts are also good for the hair and skin.
The most suggested amount of walnut consumption is 1 ounce a day. You can add the nuts to your salad, soup, or eat as a finger food.
This video highlights the major benefits of eating a variety of nuts and seeds:
Sesame Seeds
Sesame seeds are in varying colors of black, red, white and yellow. It has a nutty flavor, and are very crunchy. The seeds are small with an oval shape, and its oil is resistant to rancidification, meaning the flavor doesn’t change when the natural oil breaks down.
Sesame seeds contain contain copper, calcium, iron, phosphorous, manganese, zinc, fiber and B vitamins. From its name, the seeds are rich in sesamin and sesamolin. The seeds can stabilize blood pressure, as well as the cholesterol levels. It’s also good for the bones, and prevents liver damage. Sesame seeds reduces the severity of PMS, as well as arthritis, asthma, migraines, headaches, osteoporosis, and some kinds of cancer.
The contents of sesame seeds can help improve diabetes by reducing its symptoms, and enhancing the effects of anti-diabetic drugs. It can regulate the levels of glucose and insulin in the body as well.
Sesame seeds are rich in copper, which helps reduce the inflammation of the joints, bones, and muscles. Copper also improves blood vessel walls, joints, and bones when taken with iron. The same nutrient enhances the blood circulation, and improves the delivery of oxygen to all the vital organs in the body.
Sesame seeds can be easily added to your diet, as it’s also a common ingredient in the kitchen. You can add them to your bread, or other baked goods. Sprinkle them to stir-fried meals, soups, noodles, salads, and a lot more.
The recommended daily consumption of sesame seeds is 3 tablespoons a day. You must remember to not exceed the recommended amount, as excessive consumption of sesame seeds can cause migraines and IBS (Irritable Bowel Syndrome).
Chia Seeds
Chia seeds are a popular superfood, packed with the most powerful nutrients. Its seeds are small, oval, and in colors black, white, gray and brown. Chia seeds are hydrophilic, which absorbs water when you soak it in. It can take up to 12 times their weight when soaked in liquid.
Chia seeds are popular due to its high nutritional value, but have a low calorie content. The term chia is an ancient Mayan word which means “strength”, because the seeds are a great source of energy.
Chia seeds may be small, but they have a colossal amount of nutrients. Each seed is rich in Vitamin C, calcium, phosphorous, potassium, protein, iron, and magnesium. They also contain omega-3 fatty acids and fiber.
The seeds reduce the severity of joint pain, and help with weight loss. It also enhances the brain performance, reduces depression, and can help prevent diabetes. Chia seeds improve digestion, and reduces the risk of liver and heart disease.
The recommended dietary allowance for Chia seeds is 1 to 2 tablespoons. The seeds must never be eaten raw, and must be soaked in water before consumption. For men, however, excessive consumption of Chia seeds may lead to prostate cancer.
