Nuts and Seeds

Researchers have found that people who eat nuts regularly have lower risks of heart disease.

Nuts are one of the best plant sources of protein. They are rich in fiber phytonutrients and antioxidants such as Vitamin E and selenium. Nuts and seeds are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3-the good fats) which have all been shown to improve total cholesterol numbers.

Nuts and seeds both fall into the “super immunity food” category, with a number of health benefits associated with adding these to one’s daily intake. Snacking on seeds is also a very healthy nutritious alternative to eating empty calorie foods such as chocolate and chips, while adding seeds or nuts to a salad or a bowl of yogurt is a simple way to boost immunity.

Although nuts and seeds are high in calories, so are often shunned by dieters, the good news is that one does not need to consume many to receive nutritional benefits. Simply eating a handful of nuts and seeds a day will provides a whole range of goodness, without piling on the pounds.

Key health benefits associated with consuming nuts and seeds

• Help reduce fatigue
• Decrease feelings of irritability
• Reduce insomnia problems
• Improve asthma
• Lower risk of heart attack by 15% by lowering cholesterol
• Provide essential mineral-magnesium
• Reduce constipation and kidney stones
• Boost immune system
• Rich in omega-3 fatty acid
• Provide essential vitamin C
• Contain plenty of antioxidants

As highlighted above, both nuts and seeds are super immunity foods, which help boost the immune system, reduce fatigue and heart problems. Walnuts help lower the risk of suffering from anxiety and depression while almonds contain biotin for healthy hair and skin, with pistachios reducing constipation by providing plenty of fiber. Eating flax seeds help lower cholesterol and treat menopausal symptom.

The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day. For instance, instead of adding chocolate chips when making cookies, sprinkle on some raw nuts. Or instead of making a deli meat sandwich, try a nut butter sandwich. Nuts are most beneficial and nutritious in their raw, natural state.

Examples of nuts of seeds

• Pistachio
• Almond
• Walnut
• Brazil
• Cashew
• Filbert
• Pecan
• Hazel
• Macadamia
• Pine Nuts
• Chia Seeds
• Flax
• Sunflower
• Pumpkin Seeds