Nuts and seeds should be a part of everyone’s daily diet. They are packed with essential fatty acids, provide lots of vital vitamins and minerals and ward off a host of illnesses. You can pick from an array of nuts (walnuts, almonds, peanuts, cashews and hazelnuts) and seeds (sunflower seeds, sesame seeds, safflower seeds, flax seeds and pumpkin seeds).
Nuts help to lower cholesterol levels and keep your heart happy. They also fight cardiovascular diseases and enhance endurance and stamina levels. Seeds are chockfull of anti oxidants that are known to prevent oxidative damage, thus staving off atherosclerosis and cancer.
Nuts are loaded with excellent nutrients and are recommended for good health. Although they are high-fat foods, the fat is heart-healthy and is known to help decrease cholesterol levels appreciably. Nuts pep up levels of HDL or good cholesterol and diminish levels of LDL or bad cholesterol. Likewise, seeds promote cardiovascular health too.
The DASH diets (i.e. the Dietary Approaches to Stop Hypertension), also recommends incorporating nuts and seeds in the daily menu; they notably diminish blood pressure level.
Most Healthy And Nutritious Nuts And Seeds
- Flax seeds
Flax seed comprises of fiber, oil, protein, essential fatty acids, and mucilage. Flax seed protein can be easily digested and supplies the body with all the essential amino acids. The fiber content helps throw out wastes and noxious agents from the body and helps maintain good bowel movement. The mucilage is a mild and a natural laxative that effectively battles obstinate constipation. Flax seeds provide loads of omega 3 fatty acids, which is vital for a healthy and optimally functioning heart. Omega 3 fatty acids also play a pivotal role in the management of healthy skin and hair.
- Sunflower seeds
Sunflower seeds are packed with nutrients.
- Sesame seeds
Sesame seeds supply 19 % protein and are an excellent source of B vitamins and minerals. They are the highest sources of calcium too. Sesame seeds had, on a daily basis can reduce joint aches and pains appreciably. Sesame seeds also supply zinc which helps fight acne and most skin condition easily.
What Are The Most Nutritious Nuts?
Walnuts are an amazing source of omega 3 fatty acids. Experts say 1 ounce of walnuts provides you with adequate amounts of omega 3 fatty acids. Walnuts ensure normal pumping of the heart muscle and prevent most cardio-vascular disorders. Walnuts are also dubbed ‘brain foods’. They boost memory power and perk up concentration levels significantly.
1 ounce of almonds gives you 35 % of your daily requirement of vitamin E. Vitamin E promises you healthy skin; it battles the ravages of ageing and keeps off the harsh effects of pollution and stress. Almonds are also recommended to prevent Alzheimer’s disease.
1 ounce of roasted peanuts gives your body approximately 10 % of the daily requirement of folate; which considerably decreases the risk of cardiac diseases. Peanuts also supply lots of niacin, proteins and essential fatty acids.